When teaching the power clean there are three phrases that must be taught in order to be successful with this lift. The three phrases are the rack position, jumping position and hang position. All three phases when combined will result in perfect form and complete the lift of a power clean. When teaching this lift the lifters must not use any weight, it is recommended to use an empty bar to properly learn the movements. The teaching progressions starts with the hang position then progresses to the rack position. These are the easier of the two phrases. Then finally the jump phrase will be the last progression. The first phrase of teaching the clean is the hang phrase. This phrase starts at the top of the pull with the bar in the hands of
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The most important teaching point in the rack phrase is the elbows (Rippetoe and Kilgore, 2007). When the rack phrase is completed the elbows should be very high and pointed straight forward this allows for the pressure to be taken off the wrist which is critical to preventing injury. A good coaching point is the humerus bone in your arm is parallel or nearly parallel to the ground. As stated earlier the proper use of this phrase will prevent injury to the wrist. So when completing this phrase we want to rest the bar on the meaty part of the front deltoid of the muscle (Rippetoe and Kilgore, 2007). However, this does not complete this phrase. The final step of this phrase is getting the bar back to the hang position. Lifters do this by dropping the bar from the top and catching it again in the hang position (Johnson, …show more content…
When teaching this phrase you want the lifter to start in the hang phrase. This will allow them to see how to begin the jump phrase properly. The jump phrase starts by the lifter unlocking his hips and knees (Rippetoe and Kilgore, 2007). The bar should slide down your thighs at this point and once it reaches the middle of the thigh you are ready to perform the lift. However, a coaching point must be made during this phase of the jump phase. Lifters must understand that the bar must be in contact with their thighs. If it is not in contact then the lift is not properly executed because the balance of the bar is not over the middle of the foot (Rippetoe and Kilgore, 2007). Once this has been accomplished the lifter must jump as high vertically as they can. They want to keep the bar on a vertical path and successfully clean the bar by reaching the rack
The most important teaching point in the rack phrase is the elbows (Rippetoe and Kilgore, 2007). When the rack phrase is completed the elbows should be very high and pointed straight forward this allows for the pressure to be taken off the wrist which is critical to preventing injury. A good coaching point is the humerus bone in your arm is parallel or nearly parallel to the ground. As stated earlier the proper use of this phrase will prevent injury to the wrist. So when completing this phrase we want to rest the bar on the meaty part of the front deltoid of the muscle (Rippetoe and Kilgore, 2007). However, this does not complete this phrase. The final step of this phrase is getting the bar back to the hang position. Lifters do this by dropping the bar from the top and catching it again in the hang position (Johnson, …show more content…
When teaching this phrase you want the lifter to start in the hang phrase. This will allow them to see how to begin the jump phrase properly. The jump phrase starts by the lifter unlocking his hips and knees (Rippetoe and Kilgore, 2007). The bar should slide down your thighs at this point and once it reaches the middle of the thigh you are ready to perform the lift. However, a coaching point must be made during this phase of the jump phase. Lifters must understand that the bar must be in contact with their thighs. If it is not in contact then the lift is not properly executed because the balance of the bar is not over the middle of the foot (Rippetoe and Kilgore, 2007). Once this has been accomplished the lifter must jump as high vertically as they can. They want to keep the bar on a vertical path and successfully clean the bar by reaching the rack