| Buff: "Clean" Power |
| Tuesday, 13 October 2009 19:00 |
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Power—a combination of force (strength) and velocity (speed)—is crucial for athletic performance. Now, consider the mantra at most gyms. Does "slow and controlled" come to mind? They might be moving a lot of weight, and that's all well and good if your goal is to add mass; but to be powerful, you have to add speed. To get speed, you need to train with moves that are more demanding. One exercise that does that is the "clean" (technically the "hang clean"), and here's how to do it. By Tony Federico Common Mistakes Constantly evaluate your form to make sure that you are not rounding your lower back or using it to start the lift. Muscling through the second half of the movement by overusing your arms to pull the bar up is also incorrect. The clean is a complex movement that is best learned in stages. Practice the each segment with a dowel rod, a body bar (a weighted and padded bar) or an unweighted Olympic bar (approx. 45 pounds) before attempting the clean. Practice the clean over the course of several training sessions to establish proper technique before adding additional weight. As a starting point, perform three sets of ten repetitions. As you progress and increase the load on the bar, shift toward a power-building protocol of six to eight sets of two to six repetitions. Many gyms prohibit these types of lifts due to equipment and safety concerns, so find out what the policy is before you get kicked out. As with any exercise program, working with a certified personal trainer or strength coach is recommended. 1. DEADLIFT
2. POWER SHRUG
3. HIGH PULL
4. FRONT SQUAT
5. HANG CLEAN Combine the above movements into on fluid series of movements to complete a full hang clean. Between steps 3 and 4, “get under" the bar by flipping your wrists backward and into the “rack” position. Tony is a University of Florida Fitness & Wellness graduate and an ACSM Certified Health & Fitness Specialist working in Orlando. In addition to his contributions to INsite, he also writes for Examiner.com (Orlando Gyms) as well as his own fitness and exercise blog, Orlando Gym Rat. Special thanks to INsite reader model Matt Mallard. Matt has been a personal trainer at Gainesville Health and Fitness Center for more than a year and a half. He loves that his job allows him to help transform people’s lives and he enjoys motivating students through his challenging boot camp class. His preferred workout is weightlifting, and for fun he likes to challenge himself by participating in Scottish Highland weight-throwing events.
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Crouched low, you survey the enemy line. At any moment, your leader will sound the call to action. "Blue 42, blue 42! Hut!" In a flash, you explode through the opposition defenses, leaving them on their backs and in your dust. 
Stand with the barbell gripped firmly in your hands, feet shoulder-width apart and shoulders, back and chest up. Keeping your arms straight, lower the bar by moving the hips backward while maintaining a slight bend in the knees. Stop once the bar reaches the top of the knees or when the hamstrings begin to feel tight. Move the hips forward to straighten the body and return to the starting position. 
Perform the first half of the deadlift. When the bar reaches the top of the knees, quickly move your hips forward. As the hips extend and straighten the body, explosively shrug the shoulders and rise up onto your toes. Finish by lowering back onto your heels and returning to starting position. 
Perform the same as the power shrug, but continue the motion by elevating the bar to mid-chest level. To do this, bend and lift the elbows continuing the upward momentum generated by the shrug. Be sure to lift elbows up and keep the bar close to the body. Lower the bar in a controlled motion, and return to the starting position. 
Start in the "rack" position by resting the bar on the front of the shoulders with your fingertips hooked underneath and wrists bent backward. Keep the bar in place by lifting the elbows parallel to the floor. Squat down by sitting your hips back and bend your knees toward 90 degrees. Extend the legs and stand back up to return to the starting position. 
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