| POWER CLEAN IS THE BEST EXECISE. | | | | - Upper torso should maintain same angle (i.e. do not |
| Power Clean is Helpful in the Development of Strength | | | | bend at the waist yet). |
| & Speed. | | | | - Do not let hips rise before shoulders (this would have |
| Power cleans and other Olympic-style lifts can offer | | | | the effect of pushing the glutes in the air andstretching |
| some athletes performance advantages over more | | | | the hamstrings). |
| common forms of weight lifting. This exercise is the | | | | - Keep elbows fully extended (straight), head in a |
| best to gain the strength, speed and coordination to | | | | neutral position and shoulders over the bar. |
| improve the Clean & Jerk technically. | | | | - As bar raises keep it as close to shins as possible. |
| While Olympic-style lifts have long been employed by | | | | TRANSITION PHASE: |
| traditional power athletes such as football players, | | | | - As bar passes knees, thrust hips forward and slightly |
| sprinters, throwers, wrestlers and Strength & | | | | re-flex knees to avoid locking them. Thighsshould be |
| Conditioning Specialists are incorporating theses | | | | against bar. |
| exercises into more and more sport-specific routines. | | | | - Keep back flat or slightly arched, elbows fully |
| Lifts such as power cleans involve very high power | | | | extended and head neutral. |
| outputs and high rates of force production, both of | | | | SECOND PULL PHASE: |
| which can transfer to increased speed and | | | | - Forcefully and quickly extend hips and knees and |
| explosiveness on the field or court. As Olympic-style | | | | plantar-flex ankles (stand on toes). |
| lifts tend to be total body exercises, they increase | | | | - Keep bar as close to body as possible. |
| neuromuscular co-ordination and that buzzword... core | | | | - Back should be flat, elbows pointing out to sides and |
| stability. | | | | head neutral. |
| The most important goal of any strength training | | | | - Keep shoulders over bar and elbows extended |
| program, and indeed the exercises that form it, is | | | | (arms straight) as long as possible. |
| specificity. More recently, power cleans seem to be | | | | - When lower body joints reach full extension rapidly |
| first on the list when it comes to exercise selection by | | | | shrug the shoulders upward, but do not letelbows flex |
| strength coaches. Remember, that the first step in | | | | yet. |
| designing a successful strength program for sport is a | | | | - As shoulders reach their highest elevation flex |
| needs and movement analysis. | | | | elbows to begin pulling body under bar. |
| Power cleans involve mainly the extensor muscles of | | | | - Continue to pull arms as high and as long as possible. |
| the hips, abdominals and trunk. Yet many sports for | | | | - Due to explosive nature of this phase torso is erect |
| which they are recommended work predominantly the | | | | or slightly hyper-extended (arched back), headis tilted |
| opposite - the hip flexor muscles. Other exercise | | | | back slightly and feet may lose contact with floor. |
| choices, combined with the correct loading patterns for | | | | CATCHING / RECEIVING PHASE: |
| power development may be more suitable. | | | | - After lower body has fully extended and bar |
| Even where exercises such as power cleans are | | | | reaches near maximal height, pull body under bar |
| relevant, they must be carefully planned into the overall | | | | androtate arms around and under bar. |
| program. Completing Olympic-style lifts all year round is | | | | - Simultaneously, hips and knees flex into a quarter |
| not necessary for most athletes and they should | | | | squat position. |
| always follow a phase of functional strength training - | | | | - Once arms are under bar, lift elbows to position the |
| particularly in less experienced athletes. Even a short | | | | upper arms parallel to floor. Rack the baracross front |
| 6-8 week phase (most likely in the off/early | | | | of clavicles (collar bones) and anterior deltoids (front |
| pre-season) that incorporates power cleans and similar | | | | shoulder muscles). |
| exercises can translate into significant improvements in | | | | - Catch bar with an erect, tight torso, neutral head |
| competition for relevant sports. | | | | position, flat feet. |
| How to Perform Power Cleans? | | | | - Stand up by extending hips and knees to a fully erect |
| STARTING POSITION: | | | | position. |
| - Stand with feet slightly wider than hip width apart and | | | | DOWNWARD MOVEMENT PHASE: |
| toes pointing out slightly. | | | | - Lower bar by gradually reducing muscular tension of |
| - Squat down and grasp bar with a closed, hock grip. | | | | arms to allow a controlled descent of the barto the |
| Hands should be slightly wider thanshoulder width apart | | | | thighs. |
| outside knees with elbows fully extended. | | | | - Simultaneously flex the hips and knees to cushion the |
| - Place bar about 1 inch (3cm) in front of shins and | | | | impact of the bar on the thighs. |
| over balls of the feet. | | | | - Squat down with the elbows fully extended until the |
| - Back should be flat or slightly arched. | | | | bar touches the floor. |
| - Chest should be held up and out. | | | | Include power clean in your training program and |
| - Scapulae (shoulder blades) should be retracted. | | | | enhance performance of your athletes in sports |
| - Head should be in a neutral position (in line with | | | | specially Olympic style weightlifting. |
| vertebral column and not tilted or rotated). | | | | By:- |
| - Eyes should be focused straight ahead. | | | | Khizer Hayat Raja |
| FIRST PULL PHASE: | | | | Sr. Lecturer in Physical Education & Sports |
| - Lift bar from floor by forcefully extending hips and | | | | International Weightlifting Coach & Expert |
| knees. | | | | E. |
