Wednesday, 29 June 2011

Power Clean

This exercise consist of quickly pulling the bar off the floor onto your anterior deltoids, in one movement. Also this is once movement there are four phases to this, Phase 1: First pull, Phase 2: Scoop, Phase 3: Second Pull, and Phase 4: Catch.

The Major muscles worked in this exercise are:
- Gluteus maximus, Hamstrings, Quads, soleus, gastrocnemius, deltoids, and trapezius.

Starting Position
- Stand with your feet placed between hip and shoulder width apart, and have your toes slightly pointed outwards.
- Squat down and grab bar with a closed pronated grip.
- Place your hands on the bar slightly shoulder width apart outside the knees, and elbows to be fully extended.
- Have your feet flat on the floor and position the bar slightly in front of your shins and over the balls of your feet.
- Position your body with: Flat back, Chest up and out, head in neutral position, shoulders over bar or slightly in front, eyes focused forward.

Phase 1: First Pull
- Forcefully lift the bar off the floor extending your hips and knees.
- Do not allow your hips to rise before the shoulders.
- Maintain flat back.
- Keep elbows fully extended and shoulders in starting position.
- As your lifting the bar keep it as close to your shins as possible

Phase 2: Scoop
- As the bar rises just above your knees thrust your hips forward and slightly reflex knees to get your thighs against the bar and your knees slightly under the bar.
- Keep a flat back and elbows fully extended and pointed to the sides outwards.

Phase 3: Second Pull
- Forcefully jump upwards by extending your hips and knees and pushing through your feet.
- Have the bar remain as closely to the body as possible.
- Keep a flat back and elbows pointed to the sides.
- When your legs and lower body joints are fully extended, shrug the shoulders upwards with the elbows fully extended still.
- As you reach your peak position flex your elbows and begin pulling the body under the bar.

Phase 4: Catch
- Pull your body under the bar and rotate the arms around and under.
- At the same time flex hips and knees to a quarter squat.
- Once your arms are under the bar, lift the elbows to position the upper arms parallel to the floor.
- Rack the bar against the anterior deltoids.
- When you catch the bar insure: Erect torso, shoulder slightly ahead of glutes, flat feet.
- Stand up to a fully erect position after gaining control of bar and balancing it.