Power Clean Workout
LIFT: POWER CLEAN
FOCUS / PURPOSE: HIPS, POWER – A TOTAL BODY WORKOUT
EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES
TECHNIQUE
1. Begin with the bar resting on the floor. The athlete should be bent at the waist and knee and in a position to perform an explosive lift.
2. The feet should be shoulder width apart. The grip should be shoulder width apart.
3. The athlete should have a slight knee bend.
4. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off of the ground. All of the actions occur in one smooth movement.
5. Once the bar has reached the chest line the athlete should work to get “under” the bar. He should rack the bar at chest level with his palms facing up.
6. While completing the lift, the athlete should begin to gain back his initial knee bend from the start position.
COACHING POINTS
1. The athlete should not widen his initial base, which is shoulder width
apart during the lift.
2. The athlete should not have to arch his back to successfully get “under”
the bar. His back should be flat in a vertical position.
POWER CLEAN WORKOUT
1. Development
Phase – 3 sets of 5 repetitions. On Friday you need to burn-out
on your last set.
2. Peak Phase – 3 sets. On Friday you need to burn-out on your last
set.
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps
Click here
for video showing how to properly perform the power clean.
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