01/06/2026
17 reasons the power clean + power jerk is elite for athletic performance
1๏ธโฃ Explosive posterior chain
Calves, hamstrings, glutes, and back produce force together.
2๏ธโฃ Elite rate of force development
High force produced fast โ a key separator in sport.
3๏ธโฃ True triple extension
Ankles, knees, hips extend exactly like sprinting and jumping.
4๏ธโฃ Sprint speed carryover
Force direction and timing mirror max-velocity sprinting.
5๏ธโฃ Jump height carryover
Vertical force and stiffness translate to higher jumps.
6๏ธโฃ Powerful quad involvement
Quads drive the finish, dip, and catch.
7๏ธโฃ Dynamic core strength
Bracing hard to meet and receive the bar.
8๏ธโฃ Oblique strength + force absorption
Midsection absorbs and redirects load efficiently.
9๏ธโฃ Dip-drive elastic power
Similar positions to sprinting and approach jumps.
๐ Proper extension sequencing
Hips lead, knees snap last.
1๏ธโฃ1๏ธโฃ Heavy weight moved fast
Speed with load beats slow grinding reps.
1๏ธโฃ2๏ธโฃ Max strength development
Builds force without living in slow max lifts.
1๏ธโฃ3๏ธโฃ Lower injury risk than heavy pulls
Posture and bar path are self-limiting.
1๏ธโฃ4๏ธโฃ Explosive coordination under load
Fast limb repositioning with force.
1๏ธโฃ5๏ธโฃ Upper back + trap development
Loaded far beyond bands or accessories.
1๏ธโฃ6๏ธโฃ Overhead shoulder stability
Strong, mobile shoulders in real positions.
1๏ธโฃ7๏ธโฃ Strength-based mobility
Hips, ankles, T-spine, shoulders improve under load.
When coached correctly, Olympic lifts deliver speed, power, strength, coordination, and mobility in one system.
