• Power Training
Dominant Movement Pattern/Category:
• Total Body (Power)
• Total Body
• Load the barbell with the proper resistance that will allow you to perform the prescribed number of repetitions.
• Position a barbell on the floor close to your shins and take an overhand or hook grip just outside the legs.
• Lower your hips (weight shifted onto your heels), back straight, shoulder blades squeezed together, head facing forward, and chest up with your shoulders just in front of the bar.
• The first phase of the movement (i.e., The Clean) begins by driving down through the heels and extending your knees in order to start the first pull.
• Your back angle should stay the same and your arms should remain straight.
• Move the weight with control as you continue to pull the bar just above the knees.
• Once the bar clears the top of your knees, begin the second pull (i.e., the acceleration phase of the Clean).
• As the bar approaches the mid-thigh position, powerfully extend through the hips, knees, and ankles in order to accelerate the bar upward.
• As you achieve full extension, aggressively shrug and flex the arms with the elbows up and out and quickly pull yourself down as you rotate your elbows under the bar.
• Catch the bar in a front squat position (the depth will depend upon the height of the bar at the end of the third pull).
• Immediately recover by driving through the heels, keeping the torso upright and elbows up.
• Continue raising your body upward until you have risen to a standing position.
• The second phase is the jerk, which raises the weight overhead.
• Standing with the weight racked on the front of the shoulders and your feet directly under your hips, bend your knees (without moving the hips backward) and slightly dip your body (like a ¼ squat)
• Quickly reverse directions by driving down through the heels creating as much speed and force as possible, drive the bar upward overhead.
• At this moment, split your feet (one foot forward and one foot backward) into the receiving position as quickly as possible.
• Receive the bar with the arms locked out overhead.
• Lower the weight; reset yourself and perform the prescribed number of repetitions.
• Keep your core tight.
• Make sure good posture is maintained throughout the lift.
• There should be no need to actively pull with your arms to accelerate the weight.
• The powerful extension of the ankles, knees, and hips, as well as the shrugging of the shoulders, is what creates the upward movement of the barbell.
• At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
• When Jerking the bar overhead, make sure to move your head out of the way as the bar leaves the shoulders.