Power Point C & J

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How to perform a the Olympic Weightlifting exercise a Clean.

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Power Point C & J

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

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