Your power clean should look as smooth as you do on your Senior Prom.? Think of it this way when you are getting ready for a hot date or job interview you take your time to clean up nice.? Same thing should go for when you are doing power cleans in the gym or during a WOD.? Developing a good looking Clean doesn?t happen overnight or in 5 minutes. It takes time to perfect the movement and understand the mechanics.?
Why are power cleans so awesome? Well, it?s because it is one of the most athletic strength and power development movements that a person or athlete can do. It develops total body strength by using every major muscle group and requires the right movement patterns to be successful at the lift.? That?s why you see it so much in CrossFit boxes and your local high school gyms.? The benefits to doing cleans are second to none in my opinion.?
With that being said since doing cleans are so popular in the strength in conditioning world at any level of sport or CrossFit box everybody thinks that they can coach it because they did it when they were playing football in college or saw videos of it on you tube. Understanding biomechanics and human movement is much more important. This all starts usually at high school level weight lifting programs.? I think it is great when kids or athletes begin lifting weights but only if they have an understanding of the movement and have been taught correctly by a coach.???
The downfall of athletes performing cleans and other lifts inside these programs are that they are working in enormous groups of kids who are not shown proper technique but rather a quick description and then told to throw weight on the bar.? RED FLAG! Young athletes need to develop good habits and movement patterns first because they are still developing. Efficient movement and mechanics will do more good in the long run than hyper focusing on the 1RM.? That will happen naturally if they are taught correctly. On top of learning proper technique the athletes must possess the right amount of mobility and coordination to allow them to get into a good position.? It will be much harder to learn if mobility issues are not addressed.?
When learning to Clean you must understand each position of the movement by breaking it up into position holds and moving slowly so you know what each part of the movement feels like.? After this is understood then you focus on the speed of the movement.? When working the full movement a common coaching cue I use is ?Controlled Explosion?.? Almost all sports require this.? Generating force such as swinging a bat or throwing a pitch is controlled explosion. What does this mean?? When the bar is lifted off the floor to above the knee the bar should be controlled and keep all the muscles engaged. In other words, not rushing off the floor causing your hips to shoot up first and then throwing them at the bar to make contact.? Instead, lock yourself in and once you reach the power position that is when you unleash the explosion.? Full explosion results in ?Triple?Extension? which includes hips, knees, and ankle which occurs in all sports.? If this is achieved with good contact and vertical pull of the bar then a quick and explosive clean will result.?
When it comes to improving strength and power and overall athleticism cleans should no doubt be a part?take your performance to the next level or need help cleaning up your technique contact Coach Thomas for 1 on 1 Personal Training. ?A 30 minute session for $45 or 4 sessions for $160. email@example.com?or by phone 618-344-3858.of your routine.? Don?t tackle this on your own! If you are looking to
Article Credit: ?Chris Thomas