6 Power Cleans 17-4-2010
6 Power Cleans 17-4-2010
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.
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