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Okay, dit is een artikel met wat ik een goede uitleg van de Power Clean bevat.
Hiermee heb ik de Power Clean mezelf aangeleerd (nadat ik hem al even uitvoerde). Dus ik dacht ik doe even Inferno na en post het hier (vind je toch niet erg hé, inferno?).
How to Master the Power Clean
by Bryan Krahn
A Sober Approach to the Clean
Sometimes you'll hear the power clean described as the sum of its component parts — a deadlift followed by an upright row followed by a front squat. And if that's the way you approach it, you'll probably have trouble mastering the exercise. It's better to think of it as a vertical jump with a controlled landing.
"The key is pushing the ground away from you as forcefully as possible, and pulling yourself underneath the bar to catch it," Hertilus says.
Starting position
Stand with your feet between hip- and shoulder-width apart, with toes pointed outward slightly. Squat down and grab the bar with an overhand grip, your arms just outside your legs. Keep your back flat or slightly arched, your chest up, and your shoulder blades retracted.
The initial set-up is similar to the deadlift, except you want your shoulders farther out in front of the bar, as you see in the picture to your right. You should feel tension in your hamstrings; it means your posterior-chain muscles are loaded for the lift.
First pull
"In the clean, there is the first pull and then the second pull. They are continuous, but distinct," says strength coach Charles Staley.
Although the first pull looks like a deadlift, the technique is different. Staley cautions you not to try to rip the bar off the floor. "The lift starts off slowly and then culminates into an explosive, full-body extension," he says.
Start by pulling with your legs, straightening your knees so the bar can travel on a straight upward path while staying close to your body.
"This is also a good time to emphasize a small yet crucial detail, which is to turn the elbows out," Hertilus says. That will help you avoid using your arms in the second pull, which will slow you down and minimize the work performed by your traps.
Your shoulders are still out in front of the bar, with your hips high.
Transition
As the bar rises above your knees, thrust your hips forward, pulling your body upright. Your knees will bend slightly as the bar moves past them, but this isn't something you need to focus on.
Second pull
This begins the "power" portion of the power clean. As you straighten your knees and hips, you're going to pull so hard that you come all the way up on your toes. This is the "vertical jump" part of the lift. When your lower-body joints reach full extension, rapidly and violently shrug your shoulders to give the bar maximum upward velocity.
At this point of the lift, your arms are still straight, with your elbows turned out, as the bar moves straight up along your torso. It's important not to pull with your arms. They're the equivalent of lifting straps at this point — you just need them to hold the bar, not accelerate it.
Catch
As your shoulders get as high as they're going to go, reverse directions and pull your body back under the bar. This includes two simultaneous movements:
• Bend your knees and hips to a quarter- or half-squat position.
• Bend and rotate your arms under the bar so your upper arms are parallel to the floor and the bar rests on your front deltoids.
Even though you're catching the bar, rather than projecting it upwards, there's nothing passive about this part of the clean. You're forcefully pulling your body back down. Olympic lifters stomp the floor as they come down off their toes. In the video to your right, in which Hertilus demonstrates the power clean from four different starting positions, you can hear the stomp on each repetition. (It makes almost as much noise as the bar does when it's dropped from shoulder level.)
Stand up to complete the repetition, then lower the bar to the floor ... unless you can get away with dropping it, which is a lot more fun.
Cleaning Up
Here are the most important points to remember about mastering the power clean:
• Do them at the beginning of your workout, right after a general warm-up with mobility drills. You don't want to do an exercise with this many moving parts when you're fatigued.
• Be patient. With traditional bodybuilding routines, you can cycle in new exercises with little or no learning curve required. Anybody can do a hammer curl without specialized instruction. Nobody masters the power clean the first or second time out.
• Go light. Start with a broomstick, or the lightest barbell in your gym. Your ego will survive a few workouts with an unloaded bar.
• It's easy to add weight once you've got the movement nailed, especially if you're a strong guy to begin with.
• If you meet someone with experience in Oly lifts who's willing to give you free instruction, accept the offer. No matter how carefully you study articles and videos, there's just no substitute for hands-on coaching.
• And if you get a chance to train at a facility that specializes in Olympic lifting, or to take a class, jump on it. Your local university might have a weightlifting coach with a cool French Canadian or Eastern European name who's forgotten more about coaching these lifts than most of us will ever know.
I know a few older bodybuilders who spend every fall performing Olympic and power lifts exclusively. It's just about moving big weights fast, and they love it. After a few months, they return to their bodybuilding routines feeling stronger, refreshed, and ready to shave their forearms again.
Power cleans, in other words, won't take the place of bodybuilding exercises, but they're a great complement. They increase your strength, power, coordination, and overall weight-room competency, on top of building muscle mass in your legs, glutes, spinal erectors, and upper traps.
Plus, they're fun in a way that other exercises aren't. If you've spent years grinding out sets and reps with a controlled tempo, you can't believe how liberating it is to move a barbell as fast as it'll go.
bron + volledig artikel:
T NATION | How to Master the Power Clean
Hiermee heb ik de Power Clean mezelf aangeleerd (nadat ik hem al even uitvoerde). Dus ik dacht ik doe even Inferno na en post het hier (vind je toch niet erg hé, inferno?).
How to Master the Power Clean
by Bryan Krahn
A Sober Approach to the Clean
Sometimes you'll hear the power clean described as the sum of its component parts — a deadlift followed by an upright row followed by a front squat. And if that's the way you approach it, you'll probably have trouble mastering the exercise. It's better to think of it as a vertical jump with a controlled landing.
"The key is pushing the ground away from you as forcefully as possible, and pulling yourself underneath the bar to catch it," Hertilus says.
Starting position
Stand with your feet between hip- and shoulder-width apart, with toes pointed outward slightly. Squat down and grab the bar with an overhand grip, your arms just outside your legs. Keep your back flat or slightly arched, your chest up, and your shoulder blades retracted.
The initial set-up is similar to the deadlift, except you want your shoulders farther out in front of the bar, as you see in the picture to your right. You should feel tension in your hamstrings; it means your posterior-chain muscles are loaded for the lift.
First pull
"In the clean, there is the first pull and then the second pull. They are continuous, but distinct," says strength coach Charles Staley.
Although the first pull looks like a deadlift, the technique is different. Staley cautions you not to try to rip the bar off the floor. "The lift starts off slowly and then culminates into an explosive, full-body extension," he says.
Start by pulling with your legs, straightening your knees so the bar can travel on a straight upward path while staying close to your body.
"This is also a good time to emphasize a small yet crucial detail, which is to turn the elbows out," Hertilus says. That will help you avoid using your arms in the second pull, which will slow you down and minimize the work performed by your traps.
Your shoulders are still out in front of the bar, with your hips high.
Transition
As the bar rises above your knees, thrust your hips forward, pulling your body upright. Your knees will bend slightly as the bar moves past them, but this isn't something you need to focus on.
Second pull
This begins the "power" portion of the power clean. As you straighten your knees and hips, you're going to pull so hard that you come all the way up on your toes. This is the "vertical jump" part of the lift. When your lower-body joints reach full extension, rapidly and violently shrug your shoulders to give the bar maximum upward velocity.
At this point of the lift, your arms are still straight, with your elbows turned out, as the bar moves straight up along your torso. It's important not to pull with your arms. They're the equivalent of lifting straps at this point — you just need them to hold the bar, not accelerate it.
Catch
As your shoulders get as high as they're going to go, reverse directions and pull your body back under the bar. This includes two simultaneous movements:
• Bend your knees and hips to a quarter- or half-squat position.
• Bend and rotate your arms under the bar so your upper arms are parallel to the floor and the bar rests on your front deltoids.
Even though you're catching the bar, rather than projecting it upwards, there's nothing passive about this part of the clean. You're forcefully pulling your body back down. Olympic lifters stomp the floor as they come down off their toes. In the video to your right, in which Hertilus demonstrates the power clean from four different starting positions, you can hear the stomp on each repetition. (It makes almost as much noise as the bar does when it's dropped from shoulder level.)
Stand up to complete the repetition, then lower the bar to the floor ... unless you can get away with dropping it, which is a lot more fun.
Cleaning Up
Here are the most important points to remember about mastering the power clean:
• Do them at the beginning of your workout, right after a general warm-up with mobility drills. You don't want to do an exercise with this many moving parts when you're fatigued.
• Be patient. With traditional bodybuilding routines, you can cycle in new exercises with little or no learning curve required. Anybody can do a hammer curl without specialized instruction. Nobody masters the power clean the first or second time out.
• Go light. Start with a broomstick, or the lightest barbell in your gym. Your ego will survive a few workouts with an unloaded bar.
• It's easy to add weight once you've got the movement nailed, especially if you're a strong guy to begin with.
• If you meet someone with experience in Oly lifts who's willing to give you free instruction, accept the offer. No matter how carefully you study articles and videos, there's just no substitute for hands-on coaching.
• And if you get a chance to train at a facility that specializes in Olympic lifting, or to take a class, jump on it. Your local university might have a weightlifting coach with a cool French Canadian or Eastern European name who's forgotten more about coaching these lifts than most of us will ever know.
I know a few older bodybuilders who spend every fall performing Olympic and power lifts exclusively. It's just about moving big weights fast, and they love it. After a few months, they return to their bodybuilding routines feeling stronger, refreshed, and ready to shave their forearms again.
Power cleans, in other words, won't take the place of bodybuilding exercises, but they're a great complement. They increase your strength, power, coordination, and overall weight-room competency, on top of building muscle mass in your legs, glutes, spinal erectors, and upper traps.
Plus, they're fun in a way that other exercises aren't. If you've spent years grinding out sets and reps with a controlled tempo, you can't believe how liberating it is to move a barbell as fast as it'll go.
bron + volledig artikel:
T NATION | How to Master the Power Clean
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