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Chelsea Barron

Chelsea Barron. The Power Clean. Technique. Technique. Starting Position Upward Movement Phase 1 st Pull Scoop 2 nd Pull Catch Downward Movement Phase. Technique. Starting Position Feet hip to shoulder width apart and slightly turned out

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Chelsea Barron

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  1. Chelsea Barron The Power Clean

  2. Technique

  3. Technique • Starting Position • Upward Movement Phase • 1st Pull • Scoop • 2nd Pull • Catch • Downward Movement Phase

  4. Technique • Starting Position • Feet hip to shoulder width apart and slightly turned out • Pronated grip, hands slightly wider than shoulders on outside of knees • Bar should be in line with the shoulders and over the balls of the feet • Back flat and chest up

  5. Technique • Upward Movement Phase: First Pull • Elbows remain extended as you lift the bar with hip and knee extension • Hips should always stay below the shoulders and maintain a flat back • Bar should be kept close to shins • Upward Movement Phase: First Pull • Elbows remain extended and back stays flat • When bar rises above knees, move hips forward slightly to bring the bar over the thighs

  6. Technique • Upward Movement Phase: Second Pull • Most explosive phase • Jump up (hip and knee extension, plantar flexion) • As lower body comes to full extension, shrug rapidly with elbows still extended • At highest point of shrug, flex elbows and pull body under the bar • Pull with arms as long as possible • Keep back flat • Elbows pointed out

  7. Technique • Upward Movement Phase: Catch • After lower body has fully extended and bar reaches max height, pull body under bar • Hips and knees go into a quarter squat • Rack bar on clavicles with upper arms parallel to floor • Neutral head, flat feet, back straight and abs engaged • Stand up, hips and knees fully extended

  8. Technique • Downward Movement Phase • Gradually lower bar to thighs, flex hips and knees to cushion • Squat down with elbows extended until the bar reaches the floow

  9. Spotting • Typically no spotting • If lifter begins to fall or loses balance, they get out from under the bar and let it fall to the platform • In some cases, a spotter could stand behind lifter to help them regain balance should they begin to tip backward

  10. Major Muscles Involved • Gluteus Maximus • Semimembranosus, Semitendinosus and Biceps Femoris • VastusLateralis, VastusIntermedius, VastusMedialis and Rectus Femoris • Soleus and Gastrocnemius • Deltoids • Trapezius

  11. Variations • Clean and Jerk • Hang Clean • Bar begins just above the knees not at the floor

  12. Typical Technique Errors • Rounding the back • Jumping backwards on the catch • Elbows too low • Throwing the head back – throws off balance • Pulling bar with the arms (upright row) • Not reaching full extension, usually at the hips

  13. Video http://www.youtube.com/watch?v=6TlbDQUWs0s

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