RAW STRENGTH AND CONDITIONING TRAINING AND ONLINE PROGRAMMING FOR ATHLETES ON THE GOLD COAST.

The Clean and or power clean is probably the most important lift in increase an athletes power production. In the clean the bar is brought from the ground to the shoulder in one movement (gross movement) however there are several critical points to the clean that we should all focus on. The second part of the WOD is dynamic power combined with agility which is moving/changing direction at speed.

The Clean (a BRIEF run down)

1. The bar starts on the ground against the shin, hands are a comfortable distance apart (just outside shoulder width), the hook grip is utilised, the lumbar spine is activated and the pelvis is locked maintaining the lumbar lordosis, the shoulders are positioned over or slightly in front of the bar and the weight of the body is displaced evenly through out the whole foot

2. The bar is brought up steadily from the ground approaching the knee with the shoulders and the backside raising at the same time. The lumbar spine will remain in it's lordosis through out the lift.

3. As the bar approaches the knee a violent contraction of the hamstrings, and glutes is produced as the lifted jumps powerfully into the floor (think about pressing your feet through the floor) at the top of the jump the lifter will come onto the toes and contract the trapezium muscles of the shoulder raising the bar with significant speed. At this exact point in time the arms are to be straight. (at the top of the lift with the arms straight we call this triple extension)

4. As the bar travels up with great speed the lifter attempts to catch the bar in the rack position. (position with bar placed on deltoilds fingers can be unhooked from the bar and the elbows are high) To do this effiecently the lifter only bends their arms to pull themselves under the bar NOT TO PULL THE BAR UP!!!!!!!! The lifter should use the speed in their elbows to whip the arms underneath the bar. This should happen in the blink of an eye as the bar is no longer travelling up but before it travels down.

5. The lifter then stands from the front squat position............

Easy right???? Give it a try!