Transcript Power Clean

Power Clean
Breathing
for
Olympic Weightlifting
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Take a deep breath in from your mouth.
Fill the stomach first.
Then the chest.
Hold the breath through the Snatch,
Clean, and Jerk.
Grips?
• Open Grip “The suicide grip!”
• Close Grip
• Hook Grip
– Holds better!
– Requires less energy.
– Harder to bend your elbows.
Hook Grip
• Press the hand against the bar.
• Make sure the skin is tight.
– Do not let the skin in the hand fold in!
• Wrap thumb around the bar
• Fingers around the top of thumb.
– Do not wrap the fingers above the knuckle!
• Relaxed Grip
– You do not need a death grip!
The Clean Grip
• Grab the bar outside hip width.
• Roughly one to one and half thumb width off the
line.
• Your hands should sit 1” to 3” outside the
shoulder width.
– Wider: harder on the elbow to stay up.
– Narrow: makes the start position tight, longer turn
over and on the catch the hand may sit between the
bar and the shoulder.
• Bar is in the frontal plane.
The Stance
• Starting Position:
– Feet Under Hips. Like
“Take a free throw
shoot!”
– Generation of force
against the ground.
“Try to push your heels
through the floor”
– A vertical extension
“Vertical Jump”
• Landing Position:
– Feet outside hips.
“Squat position”
• Knees bent.
• Chest up.
– Weight on the heels of
the feet.
Front Squat
(Would be what position?)
Set-up:
Same as Clean Grip!
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Feet shoulder width apart
Weight on heels
Chest Up
Grip just outside shoulders
Pelvis turned forward
Elbows high, triceps parallel to
ground
• Eyes forward
Movement:
• Weight against chest
• Elbows high
• Drive butt back and pull the
knees out
• Pull yourself down into bottom
position
• Lumbar curve, chest up
• Weight in heels
• Range of motion, hip below
knee
• Drive up through heels
• Lead with elbows and push the
hips through Feet outside hips.
Clean & Front Squat Stretches
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Pam Out Up & Down
Sit on Fingers (“Be Very CAREFUL!!!)
Squat Rack Stretch
Racked Stretch
Front Squat PNF Stretches
(Proprioceptive Neuromuscular
Facilitation Stretching)
– Elbows Up
– Elbows Down
Clean Progression
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Front Squat
High Hang
Mid Thigh Hang
Below Knee
Shin
Floor
Front Squat
to
Hang (AKA: High Hang)
• High Hang Muscle Clean
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Elbows high, Quick Elbow Turn Over, Down to the High Hang, Shrug, Quick Elbow Turn
Over, back to Front Squat Position
• Mid-Thigh Muscle Clean
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Elbows high, Quick Elbow Turn Over, Down to the Mid-Thigh, Shrug, Quick Elbow Turn Over,
back to Front Squat Position
• Knees Muscle Clean
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Elbows high, Quick Elbow Turn Over, Down to the Knees, Shrug, Quick Elbow Turn Over,
back to Front Squat Position
• Shin (Like you were lifting off the ground.)
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Elbows high, Quick Elbow Turn Over, Down to the Shin, Shrug, Quick Elbow Turn Over, back
to Front Squat Position
Up-Down 4 Position Power Clean
• High Hang (Bar Starts)
– Shrug, Quick Elbow Turn Over, Elbows high, Racked in a Quarter Front Squat position
• Mid-Thigh Hang
– Shrug, Quick Elbow Turn Over, Elbows high, Racked in a Quarter Front Squat position
• Knee
– Shrug, Quick Elbow Turn Over, Elbows high, Racked in a Quarter Front Squat position
• Shin or Ground
– Shrug, Quick Elbow Turn Over, Elbows high, Racked in a Quarter Front Squat position
“Try and keep your hands on the bar the hole time
Barski Style.”
The 3 Pulls
• 1st Pull
– The Pick off the ground
• Transition
– Scoop / Double Knee Bend
• 2nd Pull
– Jump phase
• 3rd Pull
– Pull under
The Scoop? AKA: Jumping
• Vertical Jump / Pulling
• Landing / Receiving
Power Clean & Clean
Starting Position
Set-up:
• Feet between hip and shoulder width
• Feet in Jumping/Pulling position.
• Stand over the bar.
• Bar close to the shin.
• Squat down.
• Grip the bar relaxed.
• Shoulders over the bar.
• Tight back
• Weight on heels
• Chest high
• Butt up
• Shoulders in front of wrists
• Load mid-shin
• Eyes forward
Movement:
• Drive through heels
• Arms like straps
• Full extension at hips
• Shrug
• Drop under bar
• Front squat up
Progression: (Full)
• Dead Lift
• Clean Pulls (Ground & Blocks)
• Front squat
• 4 Pos. Muscle Clean (Hang)
• 4 Pos. Power Clean (Hang)
• 4 Pos. Clean Pull (Ground/ That’s why
is 2nd.)
• Power Clean