Visit the
Iron Pirate
S&C Store
For Workout Gear, Shoes, Books, Videos, Apparel & More!
IRON PIRATE
Strength & Conditioning
at Grand Haven H.S.
Visit the
Iron Pirate
S&C Store
For Workout Gear, Shoes, Books, Videos, Apparel & More!
pushing off the end of a pool. It’s a critical ground-based complex athletic movement that, if you doit correctly, will improve your vertical jump, you speed and your power.
Mastering the Power Clean Movement
While the Power Clean can be one of the most difficult weight lifting movements to master, with even a little effort, new weight lifters can quickly acquire the basic form that will help them succeed in their sport.
The Power Clean actually is made up of four very athletic movements:
-
•The initial pull from the floor
-
•The scoop as the weight lifting bar passes the knees
-
•A second, more explosive pull to a full leg extension, and
-
•The catch.
It’s All About Timing the Power Clean Pull
Younger athletes new to strength training and the Power Clean tend to pull too aggressively from the floor, bending their elbows as they pull and decreasing the speed of the bar as it gets
How to do a Power Clean
The Power Clean is one of the most functional lifts we do in Iron Pirate Strength & Conditioning workouts. The pull movement involves a triple-joint extension as you lift the weight -- an explosive straightening of the ankle, knee and hip joints --that mirrors movements athletes use in pretty much every sport, from running and jumping to diving or
to the chest and shoulder region. Sometimes, in a poorly executed Power Clean, it will look as if the athlete is slowing the bar and bending forward to meet it. That’s the opposite of how you want to perform a Power Clean.
It’s a Gradual Acceleration of the Bar
Instead, concentrate on a steady acceleration from the start of the Power Clean movement through the finish. Make sure you pull with your elbows out to the side of your body instead of performing a reverse curl movement, and actually jump off the ground at the top of the pull.
A helpful hint: Think of pulling yourself UNDER the weight bar at the top of the movement.
Relax your grip on the catch to allow your elbows to come up in front of your body and your upper arms to move parallel to the ground. Return to the starting position by lowering the weight to your hips, not dropping it to the platform from your shoulders.
Thanks to Jim O’Neill of Western Michigan University for help in making this video.
keywords: power clean,weight lifting,strength training,iron pirate strength & conditioning
