File :-(, x, )
Anonymous
can someone please explain what a power clean is, what muscles it uses and how to do one.
>> dickbutt !7yq7DbBXFA
i secound this motion
>> Anonymous
http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/

read and watch.
>> Anonymous
http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

except with no dip.
>> Anonymous
     File :-(, x)
PIC RELATED! It's a .gif, open it.

Instructions

Preparation

Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

Execution

Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.

Comments

Do not jerk the weight from the floor; arise steadily then accelerate. In the clean, the barbell is lifted from the floor to the shoulders. The lift is complete when the feet are in line and the bar is under control

INFORMATION/MUSCLE'S USED

Classification
Utility: Power
Mechanics: Compound
Force: Pull
Force (Articulation)

Dynamic

* Hip
o Extension
* Knee
o Extension
* Ankle
o Plantar Flexion
* Shoulder
o Abduction
o Flexion
o External Rotation
* Scapula & Clavicle
o Elevation
o Upward Rotation
* Elbow
o Flexion

Static

* Spine (Thoracic, Lumbar)
o Extension

http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html
>> Anonymous
>>133376
that's a full clean. Power clean does not need squatting down like that.
>> Anonymous
I'm scared to do those, does the bar ever make contact with your collar bones?
>> Anonymous
>>133399

that's the whole point. the bar is going to rest on your clavicles, so puff out your chest. I highly suggest you do hang pulls and front squats before you even attempt a hang clean. After you get the hang clean, do power cleans to your heart's extent.
>> Anonymous
>>133402
Thanks anon, I just feel like my collar bones are gonna break *shudders
>> Anonymous
It's basically a deadlift followed by a kip and caught front squat position.

power clean = jump slightly wide and catch
full clean = catch at the bottom of a front squat

the key is to get speed when teh bar is at the knees. you wanna explode your hips and kip the bar off your thighs, while shrugging and jumping. your arms dont really do anything, it just looks like it. when in reality they are pulling you under the bar to catch it.

the key is in the "throw" or kip. your thighs should be bruised after powercleans
>> Anonymous
>>133419
well, bruised is a bit extreme, but if you use chalk, your pants should have white smears.
Anyway, contact with thigh is important, shows you move your hip.