WEIGHT TRAINING LIFT EXECUTION TUTORIAL Click anywhere to advance to next slide POWER CLEANS

POWER CLEAN TECHNIQUE TUTORIAL Watch the GIF below to get a rough idea of how a Power Clean is performed. Click anywhere to advance to next slide

POWER CLEAN TECHNIQUE TUTORIAL Athletic Position/Stance “Athletic” position – feet shoulder width apart, weight slightly on balls of feet, chest out, butt out, shoulders back, head looking to horizon. (see images below) * When Performing the Power Clean, the weight should be off the balls of the feet and mostly on the heels! Chest, knees, and toes in alignment. Click anywhere to advance to next slide

POWER CLEAN TECHNIQUE TUTORIAL Set up Phase –(Watch as the wording color will match a shape on the image) 1) Put matching weights on both sides of machine, and secure with appropriate collars. 2) Feet shoulder width apart or slightly closer together. 3) Shins touching bar. 4) Hands grasping bar just outside of shins with a neutral grip (hands over the top thumb behind bar). Click again to advance to next slide Click anywhere to see the shapes, after all 4 have been shown,

POWER CLEAN TECHNIQUE TUTORIAL Launch Phase- Watch as the wording color will match a shape on the image. 1 Drive chest up towards sky. 2 Throw hips forward. 3 Bring hands upwards to perform a shrug (elbows out towards sides, not back). 4 Extend to tip toes. 5 Get bar to maximum height. Click anywhere to see the shapes, after all 5 have been shown, Click again to advance to next slide

POWER CLEAN TECHNIQUE TUTORIAL Catch/Finish Phase-Watch as the wording color will match a shape on the image. 1 Drop down into athletic position low enough to catch bar on front of shoulders. 2 While dropping let bar turn inside of gripped hands so as not to flip hands away from body. 3 Catch bar on front of shoulders. Front squat weight to a standing position. Go to a soft lock on knee position. Entire lift from launch to catch to press phase should take 2-4 seconds. Click again to advance to next slide Click anywhere to see the shapes, after all 3 have been shown,

POWER CLEAN EVALUATION AND/OR CRITIQUE Looking at this Power Clean, how many mistakes do you see? Which slide would you refer to for help with this? Click your choice. Click Here to see Answers 1)Lifter is not in correct launch position. 2)Weight is heavy on toes instead of heels. 3)Back is too flat. 4)Chest is not up and forward. Click here to advance to next slide On your sheet of paper write your answers, then check to see how you did. Set-up Phase Launch Phase Catch/Finish Phase

POWER CLEAN EVALUATION AND/OR CRITIQUE Looking at this Power Clean, how many mistakes do you see? Which slide would you refer to for help with this? Click your choice. Click Here to see Answers 1)Lifter took elbows back rather than out towards sides. 2)Weight is heavy on toes instead of heels. 3)Knees are in front of toes. 4)Back is arched instead of athletic position. Click here to advance to next slide On your sheet of paper write your answers, then check to see how you did. Set-up Phase Launch Phase Catch/Finish Phase

POWER CLEAN EVALUATION AND/OR CRITIQUE Looking at this Power Clean form, how many mistakes do you see? Click Here to see Answers 1)Back is too flat. 2)Head (eyes) are looking down. 3)Knees are in front of toes. 4)Back is arched instead of athletic position. 5)Feet are too close together for a good base. Click here to advance to next slide On your sheet of paper write your answers, then check to see how you did.

POWER CLEAN EVALUATION AND/OR CRITIQUE Looking at this Power Clean form, how many mistakes do you see? Click Here to see Answers 1)Knees are in front of toes. 2)Hands are swinging out in front of body. 3)Body is leaning back instead of being in an athletic position. 4)Elbows are pulling back instead of to the sides. Click here to exit the presentation On your sheet of paper write your answers, then check to see how you did.

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