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6 Power Cleans 17-4-2010

The document discusses the benefits of power cleans for developing strength, speed, and coordination. It states that power cleans are an effective full-body exercise that can transfer improvements to athletic performance in sports like football and sprinting. The document provides instructions on how to properly perform each phase of the power clean movement, from starting position to catching the bar at the top. It recommends including power cleans in training programs, especially for athletes involved in Olympic weightlifting.

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Khizar Hayat
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0% found this document useful (0 votes)
150 views3 pages

6 Power Cleans 17-4-2010

The document discusses the benefits of power cleans for developing strength, speed, and coordination. It states that power cleans are an effective full-body exercise that can transfer improvements to athletic performance in sports like football and sprinting. The document provides instructions on how to properly perform each phase of the power clean movement, from starting position to catching the bar at the top. It recommends including power cleans in training programs, especially for athletes involved in Olympic weightlifting.

Uploaded by

Khizar Hayat
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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POWER CLEAN IS THE BEST EXECISE.

Power Clean is Helpful in the Development of Strength & Speed.


Power cleans and other Olympic-style lifts can offer some athletes performance advantages over more common forms of weight lifting. This exercise is the best to gain the strength, speed and coordination to improve the Clean & Jerk technically. While Olympic-style lifts have long been employed by traditional power athletes such as football players, sprinters, throwers, wrestlers and Strength & Conditioning Specialists are incorporating theses exercises into more and more sport-specific routines. Lifts such as power cleans involve very high power outputs and high rates of force production, both of which can transfer to increased speed and explosiveness on the field or court. As Olympic-style lifts tend to be total body exercises, they increase neuromuscular co-ordination and that buzzword... core stability. The most important goal of any strength training program, and indeed the exercises that form it, is specificity. More recently, power cleans seem to be first on the list when it comes to exercise selection by strength coaches. Remember, that the first step in designing a successful strength program for sport is a needs and movement analysis. Power cleans involve mainly the extensor muscles of the hips, abdominals and trunk. Yet many sports for which they are recommended work predominantly the opposite - the hip flexor muscles. Other exercise choices, combined with the correct loading patterns for power development may be more suitable. Even where exercises such as power cleans are relevant, they must be carefully planned into the overall program. Completing Olympic-style lifts all year round is not necessary for most athletes and they should always follow a phase of functional strength training - particularly in less experienced athletes. Even a short 6-8 week phase (most likely in the off/early pre-season) that incorporates power cleans and similar exercises can translate into significant improvements in competition for relevant sports.

How to Perform Power Cleans?


STARTING POSITION: Stand with feet slightly wider than hip width apart and toes pointing out slightly. Squat down and grasp bar with a closed, hock grip. Hands should be slightly wider than shoulder width apart outside knees with elbows fully extended. Place bar about 1 inch (3cm) in front of shins and over balls of the feet. Back should be flat or slightly arched. Chest should be held up and out. Scapulae (shoulder blades) should be retracted. Head should be in a neutral position (in line with vertebral column and not tilted or rotated).

Eyes should be focused straight ahead.

FIRST PULL PHASE: Lift bar from floor by forcefully extending hips and knees. Upper torso should maintain same angle (i.e. do not bend at the waist yet). Do not let hips rise before shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings). Keep elbows fully extended (straight), head in a neutral position and shoulders over the bar. As bar raises keep it as close to shins as possible. TRANSITION PHASE: As bar passes knees, thrust hips forward and slightly re-flex knees to avoid locking them. Thighs should be against bar. Keep back flat or slightly arched, elbows fully extended and head neutral. SECOND PULL PHASE: Forcefully and quickly extend hips and knees and plantar-flex ankles (stand on toes). Keep bar as close to body as possible. Back should be flat, elbows pointing out to sides and head neutral. Keep shoulders over bar and elbows extended (arms straight) as long as possible. When lower body joints reach full extension rapidly shrug the shoulders upward, but do not let elbows flex yet. As shoulders reach their highest elevation flex elbows to begin pulling body under bar. Continue to pull arms as high and as long as possible. Due to explosive nature of this phase torso is erect or slightly hyper-extended (arched back), head is tilted back slightly and feet may lose contact with floor.

CATCHING / RECEIVING PHASE:

After lower body has fully extended and bar reaches near maximal height, pull body under bar and rotate arms around and under bar. Simultaneously, hips and knees flex into a quarter squat position. Once arms are under bar, lift elbows to position the upper arms parallel to floor. Rack the bar across front of clavicles (collar bones) and anterior deltoids (front shoulder muscles). Catch bar with an erect, tight torso, neutral head position, flat feet. Stand up by extending hips and knees to a fully erect position. DOWNWARD MOVEMENT PHASE: Lower bar by gradually reducing muscular tension of arms to allow a controlled descent of the bar to the thighs. Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs. Squat down with the elbows fully extended until the bar touches the floor.

Include power clean in your training program and enhance performance of your athletes in sports specially Olympic style weightlifting.

By:Khizer Hayat Raja Sr. Lecturer in Physical Education & Sports International Weightlifting Coach & Expert E. mail: wlexpert@yahoo.com

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