The power clean has many benefits. It improves coordination and provides a full body workout; it develops muscle, burns body fat, and builds explosive power; it also improves grip strength. However, it is a very technical lift and does take time and practice to master. The following video with Mark Rippetoe is long, but it provides a thorough introduction to this Olympic weightlifting movement:
If you are new to power cleans, please start with an empty barbell or a trainer barbell and increase your weight slowly as your competency and confidence improve. Dumbbell power cleans can also be a good option for beginners as they learn the mechanics of the clean movement.
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