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-   -   Benefits of, and learning the Power Clean (http://www.muscleandbrawn.com/forum/showthread.php?t=5746)

big_swede 03-31-2011 03:29 PM

Benefits of, and learning the Power Clean
 
Some good pointers to keep in mind when learning how to clean with proper form, theres more info and a list of common misstakes in the pdf, good reading!

Quote:

Benefits of the Power Clean
* Multi-Joint
* Multi-Planar
* Ground-Based
* Intra & Inter-muscular
* Coordination
* High Rate of Force
* Development (Explosive)
* Utilizes “Triple Extension” at the ankle, knee and hip
Quote:

Limitations & Problems with the Power Clean
* Technique Dependant
* Facility Limitations
* More time-efficient alternatives for developing power?
- Plyometrics
- Accommodating Resistance
* Safety Issues
- Risk of Injury?
Quote:

Teaching Progression
* Learn to hold the bar on chest
* Learn to Front Squat
* Stance – “Ready Position”
* Start – “Set Position”
* Triple Extension
* Shrug Pull
* Proper Catch Phase
* Finish
Quote:

Why Learn to Clean from the Hang Position?
* Technique flaws can be created or magnified when pulling from the floor
* Starting the teaching progression from the hang position eliminates momentum
* No need for bumper plates or blocks to achieve the correct starting height (which can make the beginning weight too heavy)
Quote:

Learn to Hold the Bar in the Catch/Front Squat Position
* “Let go” of the bar – you want it to rest on the front head of your deltoid without gripping it
* Drive elbows up and in towards one another
Quote:

Learn to Front Squat
* Make sure to master the “wall squat” progression before trying this!
* Eyes up, head back
* Keep your weight on your heels
* Fill your belly (not chest) with air
* Sit back
* Keep elbows high and tight!
* Maintain arch in your back
Heres the reference as pdf for download - http://www.essentialsoflongsnapping....ogressions.pdf

dmaipa 03-31-2011 03:34 PM

Nice post. Bump

tank316 03-31-2011 06:27 PM

Great post, I train HS athletes and this is great stuff ^5

bamazav 03-31-2011 08:00 PM

Great post Swede. Thanks for the pdf.

big_swede 04-09-2011 02:59 AM

Bump! This is very good pointers I believe

Carl1174 04-09-2011 03:47 AM

Great reading Swede, thanks for that :)

Carl.

MikeM 05-17-2011 07:33 PM

I agree with everything in this thread.

But, if you want to sell the power clean then you should be saying things like "it's effing hard to learn, it could hurt the major joints in your upper body if done wrong and your back will scream it's discomfort, but you will also feel like a superman when you finally figure it out!"

:)


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