Power clean which muscles

I used the power clean as my gauge. The coaches would be surprised that I had ranked the players in the exact order in which they had been drafted even though I had not seen that list before I trained them. I stated that I start all my athletes on this exercise, and that includes my female athletes because power cleans are just as beneficial to the fairer sex as they are for males. For females and youngsters I recommend using five-pound training plates.

Everyone can handle 55 pounds, even if he or she is puny. While the power clean is considered a high-skill movement, I can teach athletes how to do the lift correctly faster than I can teach them how to do a back squat or bench press properly. If we were able to learn how to do power cleans on our own, so can you. Power is a combination of strength and speed, and the power clean is nearly unmatched in its ability to promote the quick-firing muscle contractions needed for explosive sports such as football, rugby, wrestling and track and field.

Transference Unlike machine exercises that isolate muscle groups, the power clean relies on several joints and works in several planes of motion. The power clean transfers to a number of real-life athletic movements and does not isolate an particular muscle group. Coordination The complexity of movements involved in learning the power clean helps promote coordination — both within a particular muscle group and between muscle groups.

Once again, this increased muscular coordination has much higher transference to real-life athletic activity than isolated machine exercises. Well, that very much applies to technical lifts like the power clean. Before you go hell for leather and do a number on your knees, master the deadlift , box jump, and kettlebell swing first. Seek help, he continues. Also, film your lifts. Watch them back and look for mistakes. This leads to higher chance of making a mistake.

Crushed your power clean form? The clean and jerk. The squat clean, says Lee, which involves catching [the bar] in a squat position. Related Posts. October 4th, February 7th, September 13th, May 8th, August 16th, August 9th, August 2nd, July 19th, April 22nd, May 10th, April 26th, January 24th, March 15th, This group of muscles also work with the gluteus maximus as your hips extend during the exercise.

The quadriceps are composed of four muscles: the vastus lateralis, vastus intermedius, vastus medialis and the rectus femoris. These muscles work together to stabilize and extend the knee and flex the hips.

Like the hamstrings, the quads work to stabilize the knees throughout the entire exercise. The quadriceps are used to extend the knees as you lift the bar off the floor during the first pull, again during the second pull and finally as you stand erect at the end of the movement. The soleus and gastrocnemeus muscles of the calf are responsible for plantar flexion, which occurs when you lift your heels off the floor.