Immense weights have been raised in history with the clean, learn to do well!
This was repeating one of my first weight room instructors - a former bodybuilder with an Olympic weightlifting obsession - as I slackened on the clean. Which, to my delight, had been slipped into my training schedule every other day.
For those who make weight training, few are the exercises with really fundamental barbell.
Beyond the sacred triad - squat, deadlift and flat bench - and the oarsman, the clean it is one of the exercises that should be on top of every logic training card.
Why?
For the benefits that its execution brings.
Index
Why learn to make a decent clean?
I benefits of a clean done well are the following:
- Involves the muscle groups more
- It is an athletic movement, and is the basis of Olympic weightlifting
- Requires ankle, hip and knee extension - a combination that can be seen in many other sports movements, but rarely with weights
- It requires important work on coordination
- Develop the force explosive
The Clean, according to the indications of CrossFit
//www.youtube.com/watch?v=EKRiW9Yt3Ps
The movement begins in a position similar to the starting point of the deadlift, with feet even width apart. For the pinch (made with three fingers): you hold your hands about an inch from the hip line, in hook grip.
During the movement setup, the shoulders are slightly ahead of the barbell.
The explosive movement, shoulders and even rise at the same time, to bring the barbell into the rack position, where the grip changes. Throughout the movement the back keeps the lumbar curve. During the momentum the shoulders perform one shrug.
The goal of the movement, up to this point, is to "slip in" under the weight, so as to be in the most favorable position to perform a front squat.
The movement must never stop, on the contrary: the transition between the first part of the rise and the squat must be fluid.
At this point a front squat is performed, until complete knee extension and also.
This is one recovered of clean.
The Clean: difficulty in learning it
As useful as it is, the clean is also a rather difficult movement to master, like other movements that require theuse of the barbell.
There are no tricks to learn it in reality: it is "only" a careful technical work which can lead you to have a clean worthy of the name.
A suggestion may be to divide the movement into its different phases and, with the help of the coach, work on perfecting each one of you, training them with an unloaded barbell as if they were normal exercises.
At this point you can dial the complete movement.