In order to teach and learn the ‘Clean’, you must break down the technique into parts of the total movements. This will help your athletes understand how each particular stage of the lift should feel before performing the entire lift. I have had greater success breaking the lift into partial exercises then trying to have my athletes try and perform the whole Clean right away.
I have provided some of the drills that I use with my athletes. These are great for beginners as I stated above, great for athletesthat are struggling with a particular stage of the lift, and great for advanced athletes as a warm up before performing the whole Clean. The focus is going to be on perfect form on each exercise.
Clean RDLS
tand with barbell in hands, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead, lower bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hams runs out. Quickly return to starting position by moving hips forward and standing up straight.
Clean RDL to Power Shrug:
Stand with barbell in hand, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead, lower bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hams runs out. Quickly move the hips forward, as the hips extend explosively shrug shoulders and rise on toes.
Clean RDL to High Pull:
Stand with barbell in hands, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead, lower bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or when the flexibility in the hams runs out. Quickly move the hips forward, as the hips extend explosively shrug shoulders and rise on toes. Continue to elevate the bar to mid-chest height by bending elbows and continuing the upward movement of the bar. Be sure to lift elbows up and keep the bar close to the body.
Muscle Clean:
Standing erect with barbell in hands with a clean grip and feet at hip width, slide bar upwards almost along the body to near shoulder height. Once at shoulder height rotate elbows underneath the bar, releasing the hook grip andletting the bar fall onto the shelf created by the shoulders. Return bar to starting position the same way it got there.
Power Clean:
Stand with barbell in hand, feet at hip width, shoulders back and chest up. Keeping arms straight and eyes fixed straight ahead, lower bar by moving the hips backwards while maintaining a slight but fixed bend in the knees. Stop once the bar reaches the top of the knees or whenthe flexibility in the hams runs out.
Quickly move the hips forward, as the hips extend explosively shrug shoulders and rise on toes. Continue to elevate the bar to mid-chest height by bending elbows and continuing the upward movement of the bar. Be sure to lift elbows up and keep the bar close to the body. Once at shoulder height simultaneously rotate elbows underneath the bar, releasing the hook grip and letting the bar fall onto the shelf created by the shoulders while falling into a quarter squat. The quarter squat should be reached at the same time the barbell is received on the shoulders.
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