Kines Analysis

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Kinesiological Analysis of the Barbell Power Clean

Calysia Phillips

KIN 390-001

June 6, 2025

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Introduction

The barbell power clean is an Olympic-style lift that is used to increase an athlete's

explosiveness, coordination, and strength. It is often applied in athletic training to boost the

ability and power of muscles, mostly in sports that involve quick bursts of energy, like football,

rugby, and track and field. With a power clean, the lifter must squat down a little before

receiving the barbell above parallel. In this style, speed, strength, and accuracy are more

important than how far or how much weight is used. Performing a power clean correctly requires

a quick extension from the lower body, active movements from the arms and shoulders, and

good timing. The analysis explores movement that consists of three parts: the first pull lifts the

bar from the floor to the mid-thigh, the second pull pushes the bar upward with a strong

extension and shrug, and the catch phase is when the bar is received in the front rack position on

the shoulders. All the phases use particular joints, directions of movement, muscle activities, and

nervous system signals, and together, they demonstrate how complex the lift is.

Analysis of Movement

Temporal Phase 1 – First Pull

Joint 1 – Hip Joint

The movement in the hip joint is known as hip extension in the sagittal plane. The

upward motion happens when the gluteus maximus and hamstring group (biceps femoris,

semitendinosus, and semimembranosus) contract together (dos Santos, 2019). Both muscles have

their nerves innervated by the inferior gluteal and sciatic nerve. The iliopsoas may work

eccentrically to help control and steady the pelvis during the upward movement of the bar.

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Joint 2: the elbow

At the same time, in the sagittal plane, the knee joint goes through extension. The group

of muscles called the quadriceps femoris—vastus lateralis, vastus medialis, vastus intermedius,

and rectus femoris—straightens the knee by contracting (Klion & Cane, 2021). The muscles in

the anterior thigh get their nerve supply from the femoral nerve. When the hamstrings act

unusually, they assist with controlling the joints. At this stage, the erector spinae and the

multifidus and transversus abdominis muscles hold the spine steady and keep the torso in a

neutral position. Although the first pull is often overlooked, it is vital for controlling the bar and

establishing the tempo for the rest of the lift. A proper pull from the ground decreases the

swinging of the bar and makes the lift more efficient.

Temporal Phase 2 – Second Pull

Joint 1 – Hip Joint

The main action is still hip extension, with the gluteus maximus and posterior fibers of

the adductor magnus pulling together in the sagittal plane (Maddams, 2022). The upward force

for the powerful movement comes mainly from the strong extension of the hip.

Joint 2: Knee Joint.

The quadriceps femoris group then contracts in a concentric way, which rapidly extends

the knee again. To lift the bar fast and with power, it is important to extend in the sagittal plane.

At the ankle joint, part of plantarflexion is pushing through the toes, even though the hip and

knee are the main forces. When the bar is at the highest point, the shoulder girdle moves up with

the help of the upper trapezius and levator scapulae muscles (Huyghe et al., 2021). At this point,

the athlete is moving from using strength to using speed in the lift.

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Temporal Phase 3 – Follow-Through Phase

Joint 1 – Elbow Joint

At first, the arms guide the bar upward as the elbow joint bends. As the bar is lowered

into the front rack position, the elbows slightly straighten to hold the weight. They happen on the

sagittal plane of the body. Both the biceps brachii and brachialis are activated by the

musculocutaneous nerve when they contract and pull the forearm up (Santos et al., 2020). In

contrast, the triceps brachii is controlled by the radial nerve when it slows down the forearm

during extension.

Joint 2: Shoulder joint.

In the shoulder, flexion and external rotation take place in the sagittal and transverse

planes. The muscles in the front of the shoulder and the rotator cuff work together to lift and

keep the upper arm steady (Santos et al., 2021). The deltoid gets its nerve supply from the

axillary nerve, and the rotator cuff muscles are innervated by both the suprascapular and axillary

nerves. The latissimus dorsi plays a role in preventing the shoulder from being bent too far.

While lifting, the core muscles are active and help the lifter stay balanced and control the load.

Motion with recommendations for improvement

Efficiency

Making the power clean more efficient depends on moving the bar straight up and having

the knees and hips work together. People often experience bar drift or looping because they pull

at the wrong time or have poor posture. Activities such as pause pulls, hang cleans, and clean

deadlifts are very useful for showing athletes how to hold good positions and not relax during the

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lifts. Athletes need to be regularly given technical feedback to find and address their movement

problems. Staying in one place, keeping the hips and lower back aligned, and using the muscles

correctly from the floor to the catch-all enhance the lift.

Power

How much power is produced in the clean depends on how explosively the athlete

extends the hips, knees, and ankles during the second pull. The triple extension sends the most

force to the barbell, moving it upward (Santos et al., 2020). To improve this trait, athletes should

do clean pulls, loaded jump squats, and medicine ball throws as part of their workouts. They

prepare the muscles and nerves to produce a lot of force in a short period. Training power in

different stages and gradually making the workouts harder helps athletes get better at producing

force and at athletes total strength.

Speed

During the second pull and when moving into the catch, speed matters a lot. To get into

the front rack position, athletes should move fast and rotate their elbows quickly. Exercises such

as light-load cleans, tall cleans, and hip cleans are effective for improving how fast athletes move

the bar and catch it (santos et al., 2021). Emphasizing how to relax and then explode also helps

athletes avoid unnecessary tension, which makes their movements smoother. For quick lifts,

athletes need to have precise timing, and using words like "elbows fast" or "meet the bar" can

help them learn and do the movement faster.

Endurance

While the power clean is not usually trained for endurance, having strong and steady

muscles and posture is essential during repeated reps or circuits. Performing lifts while tired tests

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an athlete’s body's ability to maintain good posture, mainly in the muscles supporting the back,

shoulders, and hands. Athletes can improve their endurance by doing barbell complexes (clean +

front squat + push press) and repeating high-rep exercises with controlled weights. Including

exercises like farmer's carries or bar, hangs can help the athlete get ready to handle many loads.

Having better endurance supports an athlete’s performance and also helps them avoid injuries

during tough workouts.

Conclusion

The barbell power clean is an Olympic lift that works the whole body and helps improve

explosive strength, coordination, and power. It has three main stages—first pull, second pull, and

catch—all of which need accurate movements and muscle effort. From the first hip and knee

movements to the fast triple extension and catching the bar, this lift requires strength as well as

good technique. It is necessary to have stability, control over timing, and good neuromuscular

skills for proper execution. Understanding the biomechanics of every phase improves athletes’

skills and decreases the chance of injury. The power clean helps athletes boost their speed,

strength, and overall athletic ability.

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References

dos Santos, P. D. G. (2019). Intermuscular coordination in strength training: a transversal study

with power clean (Master's thesis, Universidade de Lisboa (Portugal)).

Huyghe, T., Goriss, B., DeLosAngeles, E., & Bird, S. P. (2021). Exploring the power clean.

International Journal of Strength and Conditioning, 1, 1-10.

https://doi.org/10.47206/ijsc.v1i1.95

Klion, M., & Cane, J. (2021). Triathlon anatomy. Human Kinetics Publishers.

Maddams, G. J. M. (2022). Muscle activity and kinematic differences between a range of hip

dominant resistance exercises.

Santos, P. D., Vaz, J. R., Correia, P. F., Valamatos, M. J., Veloso, A. P., & Pezarat-Correia, P.

(2021). Intermuscular coordination in the power clean exercise: Comparison between

Olympic weightlifters and untrained individuals—A preliminary study. Sensors, 21(5),

1904. https://doi.org/10.3390/s21051904

Santos, P. D., Vaz, J. R., Correia, P. F., Valamatos, M. J., Veloso, A. P., & Pezarat-Correia, P.

(2020). Muscle synergies reliability in the power clean exercise. Journal of Functional

Morphology and Kinesiology, 5(4), 75. https://doi.org/10.3390/jfmk5040075

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References

Bahrambeigy, N. (2024).