The Art of Power Cleans

Learning Module and Quiz Created By: Joel Ginn The Art of Power Cleans

This lesson is designed for any High School class for grades (9-12) High school weight lifting classes Target Audience

The class will meet in the computer lab for this portion of the lesson. The second portion of the lesson will take place in the High school weight room. Alternatives Any local weight room can be used while partaking in this lesson. Learning Environment

Objective #2 Given the portion of the power point covering the targeted muscle groups the students should be able to describe and label the targeted muscles with 100% accuracy. Instructional Objectives

Objective #3 Given the power point on Power Cleans the students should be able demonstrate the proper power clean form with 100% accuracy. Instructional Objectives

We will now be taking the time to see what you have been exposed to when it comes to power cleans. Relax this will not harm or reflect how you do on the overall activity. There are five true false questions over power cleaning. Pre-Quiz

We will take this time to quiz you on what you already know there is no wrong answer in this process so answer honestly so we can get a good idea of where you are? Click on the answer you wish to choose. • On a scale of 1-5 how comfortable do you feel about lifting heavy weights? 1.Very Uncomfortable 2.Slightly Uncomfortable 3. Neutral 4. Comfortable 5. Very Comfortable

2. Have you ever executed a Power Clean before? YES NO Pre-Quiz

3. How knowledgeable do you fell about the subject on a scale of 1-5? Unknowledgeable Slightly Unknowledgeable Neutral Slightly knowledgeable knowledgeable Pre-quiz

4. If you have done Power Cleans before, what weight range did you perform them in? 0-95 95-135 135-185 185-215 215-305 Pre-quiz

5. If you have power cleaned did you use a lifting belt or not? YES NO Pre-quiz

Congrats, you have finished the pre-quiz and are now ready to learn a ton about power cleans. Congratulations

Power Cleans Safety Tips Benefits of Power Cleans History Power Cleans Hang Clean Clean and Press MAIN MENU

Be Aware Lifting weights can be dangerous at any time the person lifting can lose control of the weight and it could potentially hurt them or the people around them as well. Spotters As mentioned earlier the lifter can lose control potentially at any point and time during the lift. We strongly recommend that you have some one spotting you while you do the exercise. (provide Spotting Video Link) Lifting Belts Because this involves heavy weights and as well as a lifting motion in your lower back we also recommend you wear a lifting belt while partaking in power cleans. Power Cleaning Safety Tips

Improved body composition • Increased Muscular Strength • Increased Muscular Endurance • Higher Self-Esteem • There are virtually no con’s to lifting. As long as you are careful and use the safety tips provided you should get nothing but benefits power cleaning. The Pro’s and con’s of power cleans

History

Muscles Targeted Hand Placement Stance/Positioning Instructions Power Cleans Main Menu

Targeted Muscles

HAND PLACEMENT Many weight lifting bars there are ridges to help you maintain grip of the bar. This will be your aide in finding the perfect grip for your power clean. First you want to locate the ridges in the bar. Take your thumbs and place them on the inner most sides of the ridges. Take the bar in the palm of your hands without moving your thumb. Now you may move your thumb to add additional support to aide in controlling the bar. it should end up looking like the picture shown below. Lets Start lifting

A good stance is really important for this particular exercise. It helps set the tone and also plays a big role in reassuring you have the proper technique. A good stance and solid technique may even prevent injuries. • Grab the bar as demonstrated before. • Set feet should width apart (just inside of the hands) • Sit in an athletic position (an athletic position is head up, back straight, legs at a 90 degree angle and gluteus down) Now you are ready to execute a power clean and begin your road to a new toned body! Stance/ Positioning

Pull the bar up explosively from the floor When the bar reaches your mid thighs Shrug the weight up as you simultaneously drop under the weight Effectively reverse curl the weight to your shoulders While standing erect, from the finish position let the bar drop to arms length as you bend your knees and lean forward to place the bar on the floor. Repeat for the desired number of reps. • Always remember to keep your back tight and look up. It is VITAL on this difficult and technical exercise that someone with good form and experience demonstrates correct technique and observes you so as to offer advice. Instructions

Muscle Targets Hand Placement Stance/Positioning Instructions Hang Cleans

Many weight lifting bars there are ridges to help you maintain grip of the bar. This will be your aide in finding the perfect grip for your power clean. First you want to locate the ridges in the bar. Take your thumbs and place them on the inner most sides of the ridges. Take the bar in the palm of your hands without moving your thumb. Now you may move your thumb to add additional support to aide in controlling the bar. it should end up looking like the picture shown below. HAND PLACEMENT

A good stance is really important for this particular exercise. It helps set the tone and also plays a big role in reassuring you have the proper technique. A good stance and solid technique may even prevent injuries. • Grab the bar as demonstrated before. • Set feet should width apart (just inside of the hands) • Sit in an athletic position (an athletic position is head up, back straight, legs at a 90 degree angle and gluteus down) Now you are ready to execute a power clean and begin your road to a new toned body! Stance/ Positioning

Start with the bar at waist level Pull the bar up explosively When the bar reaches your abdomen Shrug the weight up as you simultaneously drop under the weight Effectively reverse curl the weight to your shoulders While standing erect, from the finish position let the bar drop to arms length as you bend your knees and lean forward to place the bar on the floor. Repeat for the desired number of reps. • Always remember to keep your back tight and look up. It is VITAL on this difficult and technical exercise that someone with good form and experience demonstrates correct technique and observes you so as to offer advice. Instructions

Muscle Targets Hand Placement Stance/Positioning Instructions Clean and Press

Targeted muscles

On many weight lifting bars there are ridges to help you maintain grip of the bar. This will be your aide in finding the perfect grip for your power clean. First you want to locate the ridges in the bar. Take your thumbs and place them on the inner most sides of the ridges. Take the bar in the palm of your hands without moving your thumb. Now you may move your thumb to add additional support to aide in controlling the bar. it should end up looking like the picture shown below. HAND PLACEMENT

Starting Position • Grab the bar as demonstrated before. • Set feet should width apart (just inside of the hands) • Sit in an athletic position (an athletic position is head up, back straight, legs at a 90 degree angle and gluteus down) Finishing Position The finishing position is a power press stance. You want to finish with the bar above the head, arms straight up, knees slightly bent. Stance/ Positioning

Pull the bar up explosively from the floor When the bar reaches your mid thighs Shrug the weight up as you simultaneously drop under the weight Effectively reverse curl the weight to your shoulders While standing erect, push the weight above your head while slightly bending the knees. Repeat for the desired number of reps. • Always remember to keep your back tight and look up. It is VITAL on this difficult and technical exercise that someone with good form and experience demonstrates correct technique and observes you so as to offer advice. Instructions

This is a real Quiz in order to see what you have learned, chose the correct answer in order to move on if you fail to get the correct answer you will have to go back to the question and try again. GOOD LUCK!!! NOW ITS TIME TO SEE WHAT YOU’VE LEARNED

While lifting it is a waste of time to have another person spot you. TRUEFALSE Quiz

Sorry that is incorrect!

Excellent Choice

2. All of these are very important to remember when lifting except? A safety belt is recommended and useful and can help prevent injury. Spotters are also recommended to help make this lift safer. Knee pads are to be worn at all times. Be aware of others lifting around you because lifting can potentially be dangerous. Quiz

3. Which one of these muscles are targeted while doing Power Cleans? Deltoid Masteoid Plantar Makeshift QUIZ

4. The starting position in Hang Cleans is legs straight and bar at mid thigh? TRUE FALSE quiz

5. The hands should be placed where on the weight bar? On the smooth part right inside of your knees. On the ridges of the bar just outside of the shoulders. On the very end of the bar. You don’t use a weight bar this lift is done on a machine. quiz

6. One major benefit of Power Cleaning is improved body composition? TRUE FALSE quiz

The Art of Power Cleans