8/3/2023 0 Comments Power cleanWe have seen tremendous success using this format and it allows for the usage of multiple exercises throughout the duration of an athletes training career in our program. Once this exercise is mastered, athletes will see a significant improvement in their ability to perform the power clean.Īgain, when implementing the hang squat clean, we introduce it as part of our power clean progression, so our kids will actually perform this variation before they perform the full power clean. With this exercise, you must start with lighter weights and slowly progress to heavier loads. Doing this helps improve the lifters ability to catch the barbell with heavy loads. The other portion of the lift that a coach must pay special attention to is catching the barbell at the bottom of the squat. While this seems to accomplish the same end result, it defeats the purpose of the exercise, which is to generate power. A common mistake is to perform the exercise by simply dropping under the barbell instead of moving the bar upward. When performing this exercise, it is important to make sure the athlete is being explosive by initiating the exercise with a jump. In my opinion, the 2 nd best assistance exercise to improve the power clean is the hang squat clean. Here is a properly performed front squat: I believe the carryover from the front squat to the power clean is severely diminished when you use a different grip then the rack position, so this needs to be emphasized if the goal is to improve the power clean. For other athletes, we would have them only perform the free weight squat, and in some of the worst cases, we would have athletes cross their arms. We would often hold onto wrist straps that were strapped to the barbell. As a college coach, I dealt with many athletes who lacked the mobility to get into the rack position, so I often had to adjust their hand placement in the front squat. Wrist mobility and flexibility work is included in our programs starting in the 7 th grade, which has given our athletes the mobility necessary to use this position. Because of our teaching progressions and attention to detail, we have had tremendous success using the “rack position” for the front squat. This teaches athletes the proper barbell placement when performing the front squat.Īnother issue is the hand placement during the exercise. The free weight squat is basically a front squat with the arms pointed straight ahead instead of gripping the bar. To address this, our teaching progression includes the “free weight squat,” something I stole from Iowa’s Football Strength & Conditioning Coach, Chris Doyle. The bar should be resting on the natural “shelf” created by getting into the “rack position” where the barbell will be placed on the deltoids near the upper clavicle. The first issue a coach will run into is the position of the barbell in the rack position. Just like any exercise, we see common issues in the front squat that must be addressed. Doing this helps athletes learn the proper position for catching the barbell at the bottom of the power clean. Because it helps mimic the catch of the power clean, we place great emphasis on the rack position during the front squat. Making this change has already lead to significant increases in our athlete’s ability to perform the power clean. We recently make a change in our program when we switched our primary squat variation from the box squat to the front squat. In my opinion, the best assistance exercise to improve the power clean is the front squat. The front squat, hang squat clean, overhead squat, and KB swing are all exercises that we use to help increase our performance of the power clean. In this article, we will discuss some of the exercises we use to help improve the power clean performance of our athletes. In our system, we teach 7 th graders the hang clean over a 34-week program, 8 th grader perform the power clean by the end of our 34 th week, and our high school student-athletes go through a 9-week progression program. The technical aspect of the exercise must be stressed, taught, and progressed properly in an age-appropriate manner. In my time as strength & conditioning coach at both the high school and collegiate levels, I have noticed a trend that athletes who perform the power clean the best often see great carry-over onto the playing field. Which leads itself to being a movement that assists in athletic development. Another reason is the coordination required to properly perform the exercise, The ability to externally load the triple extension of the knee, hip, and ankle is one of the main reasons the power clean is so popular. The power clean is one of the most popular exercises used to improve sports performance. In this article Coach Tobias Jacobi discusses the top 4 exercises used to improve the power clean.
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