chris wood-the power clean

7/30/2019 Chris Wood-The Power Clean

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Teaching the Power Clean, and

Some Safe & Effective Alternatives

Chris D.Wood, M.Ed., CSCSStrength & Conditioning Coordinator

Assistant Track & Field CoachPacific Lutheran University

[email protected]


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Outline

Why are you doing them

Pre-requisites (get them strong first)

EquipmentMed-Balls

Dumbbells

CleanTechnical /Coaching cues


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Why Force Velocity Curve

Its not about big weight

Movement Speed

Highest Power outputs are produced at 30-80% of 1-RM

Train Movements, not exercises

Full ROM, total body, athletic lifts

Med Balls, Dumbbells, Barbells, Tires,Sledge Hammers


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Force Velocity Curve

Velocity

Load


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WhyPower OutputLIFT SUBJECT POWER (Watts)

Bench Press Novice 60% 481

Novice 85% 366

Novice 100% 247

Squat Heavy Elite 93% 1259

Heavy Elite 900

Snatch Light Elite 95% 2821

Light Elite 2675

Clean Heavy Elite

3877

Heavy Elite

3413

The numbers for the clean speak for themselves


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Why Cont.

Hopefully not just because others are doingthem!!!


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Prerequisites Master the basic lifts first

Can your athletes: Back Squat

Front Squat

Deadlift

Bench Press

Where is their core strength?

Have they been training the core standing or lying ontheir backs?

Standing abdominal exercises

Standing low back exercises

Standing rotational exercises/oblique


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Prerequisites Cont. A safe place to lift explosively

Where to start after basic strength isachieved?

Med Ball similar to Olympic Lifts

Box Jumps

Loaded Jumps


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Prerequisites Cont.

Olympic variations with dumbbellsTeach triple extension first

DB Push Press

DB Split Jerk Move on to larger variations with strength athletes

working from the floor, and speed athletes workingfrom athletic position

Speed DB Clean from the hang position

Strength DB Snatch from the floor (power position)


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Prerequisites Cont.

Athletes must MASTER athletic position Feet square and under the hips

Lower leg is perpendicular to the ground

Hips are behind the knee with weight shifted slightly to theposterior (toe wiggle)

Back is flat, butt is down, chin is pushed forward, and thechest is up

Shoulders are pulled back slightly with the arms hangingslightly back (elbows should be locked and turned out)

The arms will be angled back from the shoulder to the topof the knee.


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Prerequisites Cont.

Hang Position

Power PositionFoot Placement

Hand Placement


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Prerequisites Cont The first pull is started with the hips dont let them pull with

the back or elbows first. Work the hips back and the chest up.

The second pull is the explosive pull the bar gets to the knee,the hips are pushed through and the back is forcefully extended(high hamstring tension)

Hip drive will create a large amount of momentum on the bar

Use this momentum to shrug and pull the weight to the sternumarea (bar can get away here)

Once the weight has run out of momentum the athlete willquickly pull their body under the bar, catching it on theirshoulders punch the elbows up to the ceiling


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Terms

Olympic Clean (Squat Clean) Power Clean

Power Position

Hang Position Mid-Thigh Position

Rack Position (catch)

Below Knee


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Equipment

Rubber Mat Plywood

Platform

Bumper Plates

Quality BarNot bent

Collar Spin

Open Floor Space

12x12


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Olympic Movements with

Barbell Work from the bottom up when coaching these

movements

Standard Base Deadlift

Power Clean Pull/Hang Clean Pull/Mid Thigh Pull Power High Pull/Hang High Pull/ Mid-Thigh High Pull

Front Squat

Power Clean/Hang Clean/Mid-Thigh Clean

Power Snatch Pull/Hang Snatch Pull/Mid-Thigh Snatch

Pull


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Supplemental Olympic

Movements

Push Press (in front, from the rack)

Split Jerk (in front, from the rack)

Coach these if you eventually want to work up

to advanced combination lifts

Front Squat+Push Press

Hang Clean+Front Squat


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Pulling the Bar

Foot, ankle, knee, hip

Tension (arms locked, chin out, shoulders

out front)

Chest rises at the same rate has the hip

Bar is pulled tight up towards the shin

Bar pulled from the knee to the sternum by

driving the hip joint forward

Finish the movement by shrugging the

shoulders (pull, high pull, rack)


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Racking the Bar

Grip width essential to a proper rack Roughly 24, or split between the deltoid

Keeping the bar tight to the body

Circular path (reverse curl) is not desired

Drop the hips (not bend the knee)

As the hips drop, the heels HIT the floor

Simultaneously the elbows are punched tothe ceiling


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Racking the Bar???

You are training athletes not lifters Triple extension is key in 90% of sports

Looking for ankle, knee, hip, and moving

external loads quickly Hang Pulls

Power Pulls

Pull with a release Push Press


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Racking the Bar???


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Racking the Bar???


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Workout StructureEXERCISE % SETS REPS

Med Balls ---- 2-6 3-10

DB Variations 15-40lbs 2-6 3-6

Clean Variations 50% 2-6 6

---- 60% 2-6 5

---- 70% 2-6 4

---- 80% 2-6 1-3

Hang/Power Pulls 80% 2-6 1-3

90% 2-6 1-2

chris wood-the power clean

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