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Power cleans

This is a higher level exercise in order to increase power output and increase strength specific to this type of movement. There may be carry-over to jumping or lifting objects to shoulder height.

This exercise works many of the muscles of the body with an emphasis on the posterior chain.

You’ll see my heels leave the ground, which works the calf muscles. The knees go from bent to straightened, which work the quadriceps. The hip moves from closed to open, which works the glutes/hamstrings. The muscles of the back work to maintain positions and keep the spine from slouching. The arm and shoulder muscles work to pull the weight and hold the weight on the shoulders.

You can see that as the weight gets heavier that the technique breaks down. This is similar to everyday scenarios. For instance, if you have the strength to stand up from a chair without your arms over 10 times, we could work on technique, but if you can’t do one then your body will try to find the most convenient way to make it happen…even if the technique is not the best.

Any questions comment below.

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