Saturday, 6 December 2008

Power Clean Exercise

The power clean is a training exercise used by Olympic lifters to aid the improvement of their competing lifts the snatch and clean and jerk.

The power clean is a great strength increasing exercise that is a compound movement using many joints in the movement and working many muscles throughout the body.

Power Clean

Equipment - Barbell of desired weight

Preparation - Hold the barbell with an overhand (pronated) grip while its on the floor, ensure your back is straight and your looking forward while bending slightly holding on to the bar.

Movement - Push with your legs and lift the bar towards your chest, half way the movement will cause the emphasis to move from the legs to the lower back to complete the movement.

By the time the movement is finished the bar will be resting across the clavicles at the front of your body.

Note - Remember to start with an empty bar and build weight gradually to ensure you have correct form and do not try to lift heavier than you can.

Reps/Sets 8 to 12 reps for 4 sets

Power Clean