power clean- side view

Set Up

Jump up and stomp your feet. Where you feet land will likely be the optimal position for performing the power clean. This will typically be around hip-to-shoulder width with your toes pointed outwards.
Bend over and grasp the bar using a closed, overhand grip (palms facing behind you). Hands should be placed slightly wider than the legs.
The bar should be positioned approximately 1inch from the shins and just over the balls of your feet.
Positioning Tips - Tilt your bum outwards, retract your shoulder blades, tighten up your abdominals and spread your chest to ensure that your back stays aligned and bent to a 45 degree angle. Also, ensure that your shoulders are positioned ahead of the bar - never behind.

First Pull

Forcefully extend at the knees and hips as if you were performing a vertical jump. Make sure you keep your back flat and the bar as close to your shins as possible. The further the bar drifts from the shins, the more stress is placed on your vertebrae. Also, ensure that your hips do not lift before your shoulders do.
Draw the barbell towards the thighs while maintaining spinal alignment. This is commonly referred to as the "scoop" or "transition" phase.

Second Pull/Catch Phase

Once you've driven the barbell upwards to a point in which the torso and legs are fully extended, shrug your shoulders and drive yourself up onto your toes.
Once your shoulders are elevated, flex your elbows and drive your body under the bar by moving into a semi-squat position.
Once your arms are under the bar, move your elbows upwards and rest the barbell across your anterior deltoids. (Upper arms parallel with the floor).

Downward Phase

Lower the barbell back down to starting position at a controlled speed. Remember to explode during the upward phase and lower the weight down slowly to finish.

Category:

Sports

Tags:

• chi225