This is the 3rd phase of the clean and should be thought of as more of a PULL UNDER the bar rather than a “catch” of the bar. The bar should fly up because of this effort – make sure to continue to control it toward your body so you don’t lose it out front or behind. Once you stand your bar from the floor to mid-thigh (phase 1 – the pull), THEN you will drive your feet into the floor and open your hips as hard as you can while you drive your shoulders back behind you. Save your hip extension for the next phase – they shouldn’t open yet which is why your back angle shouldn’t change.Īlso known as the jump or triple extension, is the 2nd phase of the snatch. Pull the bar back into you and your knees back into a straighter position. During this portion of the lift, the angle of your back shouldn’t change too drastically and the bar should be moving at a slow and controlled pace as you begin to stand it up. This is the 1st phase of lift from the floor to the mid-thigh. Note that this is a slightly different set-up than what you would use for a deadlift – the hips are lower here and it is important that you are looking straight out in front of you and not to the floor. Your shoulders should be stacked on top of the bar, feet hip to shoulder width apart, back set tight and eyes up. Stand as close to the bar as you can and squat down to grab a hold in your hook grip. The hook grip is the strongest grip you can use so even though it can be uncomfortable at first, you’ll be better off in the long run if you can push through the initial discomfort. This is where the thumb grips the bar first then the fingers grip the thumb. You can mess around with it to find your ideal grip as you get more comfortable. Usually if you place your hands a thumb distance away from the knurling, you should be pretty close to this position. When the bar is in the hang position (arms straight and hanging at sides) it should rest in the hip pocket or belt line. This will be the same width every time you clean and front squat. If you are comfortable with the basics on how to execute a power clean, then incorporate these movement suggestions below: How To Do a Power CleanĪs mentioned before, if you are a novice lifter then please find a local Olympic Weightlifting coach to work with so you can learn how to properly set up and execute a Power Clean. If you don’t have access to a coach at your gym then try our Invictus 3-Day Weightlifting Program. Ideally, beginners will work with a coach who can provide hands-on coaching. This way a beginner is learning exactly how each position of the lift feels and can create better body awareness when performing the lifts. The best way to do this is to follow a program that puts emphasis on “positional work” for the lift and keeps the percentage low. The Power Clean is a very complex movement and requires coaching, time and practice to perfect. Expect to get stronger and more explosive from performing Power Cleans – not only with the Power Clean itself, but also in your general athleticism and sport.īut be selective in what type of program you follow. The lift requires – and also develops – speed, athleticism, timing, power, explosiveness and mobility. There are many benefits derived from doing Power Cleans (read up on the Benefits of Olympic Weightlifting here ). In order to benefit from doing Power Cleans, one needs to execute it with proper form and this will be crucial in helping prevent injury. We do advise that beginners work with a coach to learn proper technique first. Power Cleans are very good for anyone looking to develop more athleticism.
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