Power Clean

Breathing for Olympic Weightlifting 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! 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 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 Front Squat High Hang Mid Thigh Hang Below Knee Shin Floor

Front Squat to Hang (AKA: High Hang) High Hang Muscle Clean –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 –Elbows high, Quick Elbow Turn Over, Down to the Mid-Thigh, Shrug, Quick Elbow Turn Over, back to Front Squat Position Knees Muscle Clean –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.) –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 1 st Pull –The Pick off the ground Transition –Scoop / Double Knee Bend 2 nd Pull –Jump phase 3 rd 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 2 nd.) Power Clean