I’m about to start off-season strength training. Our squad is about to take on power-cleans for the first time (properly) We had a little go last year and found that it is very easily done incorrectly. Any tips out there from experienced lifters?
You may want to do hang cleans from above the knee first to teach the catch with speed emphasised.
Front squats (particularly deep ones) with correct foot placement, upright torso teaches foot placement for the power clean and lower back bracing. Also familiarises receiving position.
Cues for the power clean itself -
keep lower back braced in an arched position all throughout the pulls
keep shoulders in front of the bar until the commencement of the dip under the bar.
keep the back at the same angle to the floor until about the start of the second pull
keep elbows twisted towards the front throughout the pull.
keep bar close to the body throughtout the pulls
emphasise hip drive in the second pull, with the hips contacting the bar
remind athletes not to pull with the arms but only the legs, and back in the second pull
emphasise speed in dipping down with legs and speed in ‘screwing’ arms under the bar and into the catch position.
lastly remember compensatory acceleration throughout the movement, unless using light weight for technique refinement.
JimboUKdec - do you train at WSE & H? Where do you do your lifting?
What’s WSE+H? I am training in a commercial gym in nearby town at the moment because of leg problems and convenience, and because of the amusement factor.
Windor Slough Eton and Hounslow!
Where do you live exactly? Anywhere near Woking?
I am just outside Guildford, have trained in the Woking Leisure Centre Weightlifting gym last year, but haven’t been able to do OL’s this year yet.