Thursday, May 19, 2011

Power 101

Power clean (hang clean variation)
This exercise consists of quickly and forcefully pulling the bar from the floor to the front of the shoulders- all in one movement. Although the assent consists of four phases the upward movement of the bar occurs in one continuous motion without interruption. The hang clean is similar is similar to the power clean exercise except that the bar begins positioned at thighs just above the knees, not the floor and doesn’t return to the floor between repetitions.

NB:  Pleased be advised that all exercisers must be done using light weights or the barbell. Emphasis must be on proper form and not on pushing heavy weights as this can lead to serious injury.

Starting position
·         Stand with the feet placed between hip and shoulder, width apart with toes pointed slightly outward.
·         Squat down with hips lower than shoulders and grasp the bar with a closed, pronated grip.
·         Place the hands on the bar slightly wider than shoulder width apart, outside of the knees with the elbows fully extended.
·         Place the feet flat on the floor and position bar approximately one inch or 3cm in front of the shins and over the balls of the feet. Position the body with:
o   Back flat or slightly arched
o   Trapezius relaxed and slightly stretched
o   Chest held up and out
o   Head in line with the vertebral column
o   Shoulders over and slightly in front of the bar
o   Eyes focused straight ahead or slightly upward
·         All repetitions start from this position

The upper movement phase: the first pull
·         Lift the bar off the floor by forcefully extending the hips and knees.
·         Keep the torso to floor-angle constant; do not let the hips rise before the shoulders.
·         Maintain a flat back position.
·         Keep the elbows fully extended and the shoulders over or slightly ahead of the bar.
·         As the bar is raised keep it as close to the shin as possible.

The upper momentum phase: transition (scoop)
·         As the bar raises just above the knees, thrust the hips forward and slightly flex the knees to move the thighs against and the knees under the bar.
·         Keep the back flat or slightly arched and the elbows fully extended and pointing out.

The upper movement phase: second pull
·         Forcefully jump upward by quickly extending the hips and knees, and plantar-flexing the ankles.
·         Keep the bar as close to the body as possible, back flat and elbows pointing out.
·         Keep shoulders over the bar and elbows extended as long as possible.
·         When lower body joints reach full extension, rapidly shrug the shoulders forcefully upward with the elbows still fully extended.
·         As the shoulders reach their highest elevation, flex elbows to begin pulling the body under the bar.
·         Continue to pull the arms as high as possible.
·         Due to the explosive nature of this phase the torso is erect or slightly hyper extended.
·         The head is tilted slightly back and the feet may lose contact with the floor.

The upper movement phase: catch
·         After the lower body has fully extended, pull the body under the bar and rotate the arms around and under the bar.
·         Simultaneously flex the hips and knees to a quarter squat positions.
·         Once the arms are under the bar, lift the elbows to position the upper arms parallel to the floor.
·         Rack the bar across the front of the clavicle and anterior deltoids.
·         Catch the bar with:
o   A nearly erect torso
o   Shoulders slightly ahead of the buttocks
o   A neutral head position
o   Flat feet
·         After gaining control and balance, stand up by extending hips and knees to a fully extended position.

The downward movement phase
·         Lower the elbows to unrack the bar from across the anterior deltoids and clavicles and then slowly lower the bar down to the thighs.
·         Simultaneously flex the hip and knees to cushion the impact on the thighs.
·         Squat down with the elbows fully extended until the bar touches the floor.

Jo 'never say no' Ramahdin

Baechle, T. R. and Earle, R. W.(2008). Essentials of Strength Training and Conditioning, Human Kinetics.

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