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Power Point C & J

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How to perform a the Olympic Weightlifting exercise a Clean.

How to perform a the Olympic Weightlifting exercise a Clean.

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    Power Point C & J Power Point C & J Presentation Transcript

    • Learning How to Perform a Clean By: Nadine Nouchi
    • Benefits of Exercise
      • Students will develop total body strength through a multi-joint lift.
      • Students will develop power through a multi-joint lift.
      • Students will develop explosion through a multi-joint lift.
    • Beginning Position
      • Feet shoulder width apart.
      • Feet flat
      • Head up and tail down.
      • Grip bar just outside the legs.
      • The bar should be as close to the body as possible.
    • Pull Phase of the Clean
      • Pull hard off the bottom generating power and speed keeping the bar close to the body.
      • Once the bar crosses the waist, the hips push through and you begin to high pull as the knees bend.
    • Catch Position of the Clean
      • As the bar comes to the chest, force the elbows out and rack the bar on the front shoulders and collar bone .
    • Putting It All Together
    • Safety
      • Do not jerk the weight from the floor.
      • Keep your back flat and tight.
      • Arise steadily then accelerate.
      • Lift weights that you can keep under control.
    • Conclusion/Summary
      • Lift smart
      • Stay focused
      • Have fun