The Power Clean is a Highly Effective Sports Training Exercise
Female athletes can reap the benefits of the power clean and variations of it, particularly for sports that demand
muscular power,
and
speed-agility.
The
whole body coordination
of muscle actions required for the pull phase of the power clean is almost identical to that of the vertical jump. Its movement qualities offer a high level of positive
transfer
to many skills in women's sports.
This exercise requires the athlete to lift the bar from the floor (starting at mid-shin) to the shoulders in one smoothly accelerated, explosive movement. It must be executed dynamically from low and slow to high and fast.
The 4 key positions described below are checkpoints for proper lifting technique. The technique is demonstrated by Myrtle Ferguson, former Lady Vol national competitor, who consistently produced elite track and field athletes using these exercises.
Position 1: The Starting Position. Grip the bar evenly, with hands slightly wider than the shoulders.
The back must be flat. The head should be aligned with the back or slightly hyperflexed. The shoulders should be well over the bar, with the hips positioned so that the bar will clear the knees smoothly when lifted. Accelerate the bar gradually, not abruptly, to Position 2.
Training Tip:
Individual
and
gender differences
require each athlete to make their own adjustments at the starting position. If the bar does not rise smoothly, readjust any combination of the following: (a) foot placement under the bar, (b) flexion of the knees, (c) flexion of the hips, and (d) weight shift toward toes or heels.
Position 2: Above the Knee: Just after the bar passes the knees in the lifting motion from the floor, it should graze the thighs as the knees and hips extend. (Note: Wear gym pants that protect the thighs.) See
Weightlifting Gear
From this point to Position 3,
the bar accelerates rapidly as a result of the forceful hip thrust toward the bar. The bar passes very close to the body as it rises. This phase is known as the "scoop".
Training Tip: If the bar's path is too distant from the body, the lift appears to loosely resemble a poorly executed dead lift followed by a reverse curl. The marked acceleration of bar is a good indicator that it is close to your body. When the movement is efficient, it feels easier to lift more weight.
Transfer of learning
to sport skills with similar movements will be optimized, as well.
Position 3: Full Extension. The body pulls the bar as high as possible. The shoulder shrug and toe raise occur simultaneously to generate
the greatest possible acceleration in preparation for Position 4.
Training Tip: Think of the arms as cables--do not actively pull the bar with the arms until the full extension is complete. The natural tendency is to pull prematurely, rather than take advantage of the body first, then allow the arms to further accelerate the bar.
The full body extension is complete when the shoulders shrug and the weight is well up on the toes (full plantar flexion). These
coordinated
actions are good indicators of efficient technique.
Position 4: Racking the Bar: Immediately after full extension, quickly reposition the feet to a slightly wider in preparation for catching the bar.
Drop to a partial
squat
as the arms quickly rack the bar at the shoulders to complete the power clean.
Once the bar rests on the shoulders, shift the feet to a stable standing position. Keep the elbows high to ensure that the bar remains racked in a stable position on the shoulders in preparation for the next movement, which is usually either guiding the bar back to the floor, or performing the
Split Jerk.
Check out the NSCA
video of the clean
showing the "catch" in the full squat position, in contrast to the partial squat performed in the power clean.
Learn about the advantages of different variations of the power clean and other power training activities at
Olympic Lifting Variations
and
Sports Training
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