Teaching Progression: Power Clean

1. 12/1/2011 1 Teaching Progression: Power Clean John Gradwohl The progression for teaching the Power Clean is important for every student to learn to avoid injury and have success at this lift. The progression for teaching the Power Clean is important for every student to learn to avoid injury and have success at this lift.

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3. 12/1/2011 3 Teaching Progression Starting Position Basic Movements The Catch Hang Clean Clean Pulls Snatch Pulls Squat Cleans Front Squats

4. 12/1/2011 4 Starting Position Feet Shoulder Width Knees Slightly Bent Bend at the Waist Hands Shoulder Width (Clean Grip) Shoulders are Leaning beyond the Bar Back is Arched Chest is up Eyes are Focused Straight Ahead

5. 12/1/2011 5 Basic Movements Bring the weight up Keep chest up When bar reaches knees the lifter vigorously raises the shoulders while keeping the barbell close to the thighs, there is a second explosion by thrusting hips forward and upward

6. 12/1/2011 6 The Catch The lifter should pull themselves under the bar when it reaches its maximum height The elbows should be rotated quickly underneath the bar The bar will rest on the shoulders The lifter will catch the bar in the Front Squat position and then stand immediately

7. 12/1/2011 7 Hang Clean The Hang Clean is like the Power Clean The lifter begins with the weight at the knees This forces the lifter to emphasize the hip action that is so important in the Power Clean This lift should be done with lighter weight. It is a lead up lift for the Power Clean

8. 12/1/2011 8 Clean Pulls This lift is meant to develop only the pull portion of the Power Clean The lifter pulls the weight as high as they can and lets it drop. There is no catch This is a lead up lift that isolates the pull portion of the lift allowing the lifter to develop these skills separate from the Catch skills

9. 12/1/2011 9 Snatch Pulls This lift is very similar to the Clean Pulls The difference is that the lifter uses a snatch grip instead of a clean grip If a lifter tends to use their arms to early during the pull portion of the lift, this lift help eliminate that problem

10. 12/1/2011 10 Squat Cleans The lifter performs a Power Clean, catching the weight in a Front Squat position for every rep Lifters often times have difficulty catching the weight with their hips back. This lift helps ensure that their hips get back after the Pull portion of the Power Clean

11. 12/1/2011 11 Front Squats This is the same movement as the end of Squat Cleans This allows the lifter to focus only on the lifting of the weight after the Catch This lift helps the lifter gain flexibility in the arms so they can be lifted high enough for a secure catch The Front Squat also emphasizes the proper catching position This lift allows the athlete to concentrate on one aspect of the Power Clean

12. 12/1/2011 12 Conclusion: Why Power Clean The Power Clean is a full body lift It takes a lot of skill and focus It is an explosive lift It can be closely related to many different sports and activities