Certified Personal Trainer (NSCA) Practice Exam

Which phase of the power clean includes hip and knee extension and plantar flexion?

1. A. First pull

2. B. Transition

3. C. Second pull

4. D. Catch

The correct answer is: C. Second pull

The second pull phase of the power clean is characterized by explosive hip and knee extension, as well as plantar flexion of the ankles. During this phase, the lifter performs a powerful movement to elevate the barbell from the mid-thigh position to chest height. In this phase, the athlete extends the hips and knees to generate upward momentum, with dynamic engagement of the ankle muscles facilitating the final upward thrust. This motion enables the barbell to reach a maximum height, which is essential for successfully catching it in the following phase. Each of these components—hip and knee extension and plantar flexion—contributes significantly to the effectiveness of the lift, ensuring the lifter maintains control and power throughout the movement. In contrast, the first pull focuses on lifting the bar from the ground to just above the knee without the same level of explosive extension, while the transition phase serves as a preparatory movement before the explosive second pull. The catch phase involves absorbing the weight rather than generating upward lift, which does not involve the same kinetics as the second pull.