Index
Power Clean: Introduction
Il Power Clean is certainly the exercise derived from weightlifting in which an athlete can move the greatest load. By definition it is performed by making a partial squat and certainly not "Ass to Grass".
It has an important transfer on the movements of Sprint and jumping and allows to condition the body to receive important loads that impact on rib cage, teaching them how to write them off.
In order to get the most out of this exercise and to increase the pounds moved, here are a series of tips that may come in handy:
Power Clean: the Technique
It is never possible to open the throttle gas without having the wheels completely aligned, for this reason the management of the correct trajectory of execution of an exercise is fundamental.
Before starting any type of programming to increase the load on the barbell, make sure yours technical management is effective and above all safe.
The motor pattern must be reproducible even in conditions of high fatigue and must not be almost consciously controlled, but well stored at the peripheral level.
Perform focus sessions on the technique when you are fresh, so before the WOD or anyway away from them. Begin gradually to dominate the PVC, then move on to the unloaded rocker and then gradually increase the loads.
Once you have a safe technique, always prefer percentages between 70% and 80% of your 1RM to find your trajectory. Let's not fool ourselves, percentages around 50% are of little use, as they do not induce stimulation of adaptation.
front squat
Once the technique has been settled, let's move on to enhance the main motor of the ascent: legs. We use the front squat (look how to do it perfectly here) because it is part of the complete movement and for its important focus on the quadriceps muscles and trunk stabilizers.
Try to keep as many lifts as possible vertical with elbows pointing forward and up. Remember that your goal is to go up, so look at the sky and aim to get it.
Based on the periods you can structure a program that will lead you to improve the RM of this exercise, as a simple one progression in MAV, or insert it as a muscular exercise keeping you in the range 8-12 reps for 3-4 training sets.
Plyometria
Your legs must learn to be reactive and explosive to effectively reverse the movement from descent to explosive ascent: train them with the pometrimetry.
You really have to indulge yourself by including these exercises in your Routine. You can point to the search for Max Height on Box, look for maximum explosiveness in the Counter Movement Jump, rather than creating a real one path of leaps at various heights.
The important thing is that your ground contact time is minimum and that the jumps are always carried out without running.
Insert these movements at the end of the training sessions, in order to awaken the legs after a cyclic or static work. Your goal will be to perform increasingly explosive jumps and not to perform many slow or against the clock repetitions.
Groin
O "Suspensions" of Italian school of Olympic weightlifting, they can be performed from below the knee, from above the knee, from the mid thigh, from the iliac crests.
We can start by taking the barbell from the supports, from the risers or detaching it from the ground but the heights and variants to be used are always those coded.
Make good use of it once you have established the correct trajectory of performing the full move.
They will teach you the correct timing of the elbows and the catch on the shoulder blades. Insert them as variations of the movement, you can dedicate entire special style seats to it Bulgarian, where the focus will be to bring home the ceiling of the chosen Hang variant of the day.
It is rare to be able to abuse it, but change them often and intersperse them with the complete movement, otherwise you would risk unlearning the overall management of Power Clean.
Kettle Bell Swing
If you have already read my other articles, you may have understood that for me Power-style swing it is fundamental to improve the management of all the movements they express Strength and Power.
Practice it by speeding up the Kettle Bell descending and violently exploding in hip extension, contracting with force buttocks and abdominals.
Your movement must be a real fight with that cast iron sphere: breathe always keeping the abdomen contracted and never give up the lats.
Solid and compact, explosive in ascent, you will acquire power to then carry in the execution of an effective Power Clean.
Do not aim to do cardio with this system, aim to handle an increasingly heavier equipment, use load ladder protocols and try to acquire precision and power in your execution.
Aesthetically you have to look solid, ready to take any hit.
Conclusions
Train this movement and reap all its benefits, you will become more powerful and stronger.
Practice these tips and don't hesitate to write me if you have any doubts or want some further information.
Antonio "Kong" Chiarelli
- Instructor B48 level II
- Coach II level
- Federer weightlifting level I
- Instagram page: @ kong_coach_b48