The Dip Power Clean is an accessory exercise for the Clean in Olympic weightlifting. It is useful for teaching the athlete to use the legs and to learn to use the elasticity of their body to generate momentum.
Points of Performance:
- Deadlift the barbell up as similarly to your clean pull as possible
- Standing tall dip and drive vertically by bending the knees and rhythmically driving back up from the heels through the balls of the feet
- Elbows should face towards the outside and remain straight until vertical drive is complete
- Arms aggressively pull your body down into the correct receiving position.
- Receive the bar above parallel (femur parallel or above in relation to floor).
- A missed Dip Power Clean should result in a Dip Clean (full squat). In other words your feet should land in your squat position on all power cleans.
Error Correction:
- All of the corrections of the Power Clean
- Lack of knee extension in 2nd pull
- Yanking with back/shoulders at the top of 2nd pull
- Early arm bending
Common Faults:
- Bending arms intentionally early to lift greater weight
- Hinging forward at the hips
- Pausing at the bottom of the dip
- Spreading the feet excessively to receive above parallel
Training Effects:
- Develops knee extension strength
- Teaches athlete to trust legs/timing
- Develops stretch reflex
- Increases speed of turnover (this effect is amplified the higher the hang position).
- Develops ability to absorb force and abruptly arrest momentum.
Other Benefits:
- Effective at lighter weights to develop mechanics and consistency while still allowing recovery between tough workouts.
- Can be used easily by athletes with flexibility/movement limitations due to injury or lack of flexibility.
See also: Power Clean, Hang Power Clean (below knee), Hang Power Clean (above knee), Hang Power Clean (upper thigh)
