![]() ![]() The power clean is well known for its ability to help athletes improve their explosiveness and power development. Your arms should be just outside your knees and fully extended, with your shoulders just slightly in front of the bar.ĭue to its unique movement pattern and whole body muscle recruitment, the power clean can provide several potential benefits when incorporated into your training program.Squat down and grasp the bar with a grip slightly wider than shoulder width and your hands facing your legs.This allows your knees to track directly over your feet. With the barbell just in front of your shins, stand with your feet slightly wider than shoulder width, with your toes pointed slightly outward.Starting positionīefore initiating the first part of the movement, proper setup is key: To best explain how the power clean is performed, it can be broken down into six phases, as follows. They can walk you through the movement and help critique your technique. The term “power,” in this context, means that the bar is caught in a partial squat, or power position.īefore adding weights to the bar, beginners will benefit from practicing the movement with an empty barbell or section of PVC pipe to make sure they are using proper form and avoid getting injured.įor best results, consider consulting a certified trainer, if you have access to one. For more info, visit power clean is a technical movement that requires the coordination of several of your body’s major muscle groups. Exercise Sets/Reps Power clean 5/5 Push press 5/5 Squat 5/5 Barbell step-up 5/5 Barbell lunge 5/5 Leg curl 5/5ĭavid Sandler, MS, CSCS is the director of StrengthPro, Inc., a Las Vegas-based sports-performance consulting group. Use the following routine to build power cleans into a strength/power day. Perform this exercise first in your plyometric workout or leg routine for three sets taking a solid 2-3 minutes rest between sets. Keep your reps low (no more then 6) and don’t be afraid to reposition between reps. ![]() So technique is paramount in preserving this lift’s worth. However, when performed incorrectly – as is sometimes the case – it yields little benefit and exposes you to a litany of injuries. This hip dominant exercise, when performed properly, can be quite beneficial for increasing power and speed through the hips and knees making weights feel lighter when reverting back to squats, leg presses and leg extensions. To return the weight to the ground drop down while releasing the bar from your shoulders and guide it to the ground.
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