A) Clean Pull - Straight Arms. After introducing the progression model and learning each step, it will make the lifter practice before he or she completely learns the power clean. It is important to note the difference between the power clean and the hang power clean. The second pull of the power clean is the point from the hang position (Figures 1c, 2c, 3c) to near the full extension of the ankles, knees, and hips (Figures 1d, 2d, 3d). Power Clean Teaching Cues –Over time, you will develop your own cues: •Hands and elbows punch together (jumping jack concept) •Keep the bar close •Long, high pull •Punch feet from jumping to squatting position •Keep the hips in correct position on the catch •Patience with the pull (wait until you are in the final power position) Complete steps 1–6 and then lower the bar just above knee height (scoop position). When using a barbell, we start all athletes from the hang position – we get there by having athletes take the barbell off of blocks. The item(s) has been successfully added to ", This article has been saved into your User Account, in the Favorites area, under the new folder. Before using this model to teach or learn the power clean, it is strongly encouraged for the lifter to be able to properly perform the hang power clean. Duba et al. Depending on the lifter's limb lengths and ratios, some knee bending or hip extension may occur during this phase. Finish the Pull. As the bar raises keep it as close to the shins as possible. Heavy hang cleans can be used to increase overall clean performance, pulling power and strength, and/or to help increase the clean and jerk under heavier, near maximal loads (which itself is … Clean low pulls from the hang or from blocks. Strength & Conditioning Journal31(3):58-66, June 2009. You may be trying to access this site from a secured browser on the server. The recovery portion of the power clean begins with the appropriate catch position (Figures 1e, 2e, 3e). Control return BLOCK CLEAN TEACHING CUES 1. [email protected]. (f) Ending position, 45° view. – Once you’ve grooved hip extension, complete the second pull and practice the catch phase. Triple extension is used in many sport situations such as running, jumping, and change of … (e) Catch position, front view. (2) presented a progression model for the hang power clean, a variation of the weightlifting competition clean and jerk exercise (7). Clean progression The high hang clean pull starts in the power position. The illustration showed that the barbell accelerates during the first pull and does not decelerate during the transition phase before the biggest acceleration occurs during the second pull (6). With these lighter loads, it is helpful to control the speed of the first pull and transition phase (clean deadlift portion) before applying full effort during the second pull. James Dubais a graduate assistant strength and conditioning coach in the Division of Athletics and the Department of Kinesiology at the University of Connecticut. Image 1. Therefore, this model should be considered as an addition or an extension of the teaching progression to “A 6-step progression model for teaching the hang power clean (2).”. Even with the same proper background in the hang power clean, some lifters will learn quicker than others. This site is under reconstruction and no longer under official operation. Furthermore, I discuss why you should hang clean over the full power clean for your goals. One of the most technically difficult bend patterns one can perform. During this stage, a proper starting position (Figures 1a, 2a, 3a), maintaining proper posture, maintaining a constant torso angle relative to the ground during the lift, and keeping the bar in slight contact or very close to the body are all extremely important. I’m thoroughly convinced that everyone on internet forums is a beast in the gym and on the playing field—and that lifting HYOGE weights is ALL that pertains to fitness and performance. During this learning process, it is recommended for the lifter to practice with about 3 to 5 reps per set with lighter loads than would normally be used with the hang power clean. See the problem now. ), Action of the first pull: The bar is separated from the floor to knee height through knee extension and ankle plantar flexion with conscious thought of bringing the bar toward the body and moving the center of gravity toward the heels while keeping a constant posture, a constant back angle relative to the ground, the shoulders ahead of the bar, and the bar in slight contact with the body via wrist flexion (, Action of the transition: Without slowing or stopping the movement, the bar is brought from knee height to the hang position through hip extension. Please try after some time. In addition to that, if you start learning the Power Clean technique, the Hang Power Clean is of the steps in the Power Clean progression. Hang Cleans Build Athleticism. This position puts most of the weight on the quads and effectively takes out much of the low back, hamstrings and glutes—where all your power comes from—making it impossible to move big weight in an explosive manner. Get new journal Tables of Contents sent right to your email inbox, June 2009 - Volume 31 - Issue 3 - p 58-66, Progressing From the Hang Power Clean to the Power Clean: A 4-Step Model, Articles in PubMed by James Duba, MA, CSCS, USAW, Articles in Google Scholar by James Duba, MA, CSCS, USAW, Other articles in this journal by James Duba, MA, CSCS, USAW, A 6-Step Progression Model for Teaching the Hang Power Clean, The Clean Pull and Snatch Pull: Proper Technique for Weightlifting Movement Derivatives, Teaching Rhythm: A Key to Learning Proper Technique in the Power Clean, Weightlifting Movements From Full Extension: The Snatch and Clean, The Bodyweight Squat: A Movement Screen for the Squat Pattern, National Strength and Conditioning Association, Power stance (also referred to as the pulling stance): approximately hip width, toes pointing forward or slightly outward, and center of gravity on mid foot (, Strength stance (also referred to as the squat stance): approximately shoulder width, toes pointing forward or slightly outward, and center of gravity toward the heel (, Proper posture: thoracic spine extended, shoulders neutral, head vertical or in neutral alignment with spine, and eyes looking forward (see, Starting grip: firm shoulder width, overhand grip (thumbs in), closed grip or hook grip, and wrists neutral or flexed (Heavy loads will cause the wrist to be more neutral. 5. From this position, the athlete will violently extend their body upward, pushing the feet into the ground. This is the portion of the exercise that is found to produce the highest power output (3-6,9). Power production by Olympic weightlifters. Hang Snatch Exercise Guide – Load the Hips and Legs Step 4. (If the WOD calls for a “power clean,” receive the barbell in a ¼ squat or ½ squat position. Strong Base 3. The snatch and the clean and jerk are difficult lifts. Receive the bar in the front rack position, at the bottom of the squat. Catch - Squat or Power 7. Hang cleans will get you absolutely jacked. For immediate assistance, contact Customer Service: The transition phase is the portion between the end of the first pull (Figures 1b, 2b, 3b) and the beginning of the second pull (Figures 1c, 2c, 3c). Registered users can save articles, searches, and manage email alerts. In our system, we teach 7 th graders the hang clean over a 34-week program, 8 th grader perform the power clean by the end of our 34 th week, and our high school student-athletes go through a 9-week progression program. Look at the progressions you need to master to get there. The clean is the top-dog in resistance programs for improving performance as it requires triple extension of the hips, knees, and ankles in a coordinated, explosive pattern – a movement that simulates the triple extension in sprinting and jumping. Registered users can save articles, searches, and manage email alerts. To execute this drill, perform a standard Power Clean, but as soon as you receive the bar, stick a hard 2- to 3-second pause in the "catch" position. The power clean primarily works the posterior chain, meaning the glutes, hamstrings, and calves, says Gahan.It also works your traps, arms, abs, and lats. (d) End of second pull, front view. Instead, a proper movement from the starting position into the hang position is emphasized. Elbow Drive (Punch) Ground reaction forces during the power. Start on Block (Ath Pos) 2. (d) End of second pull, side view. Duba J, Kraemer WJ, and Martin G. A6-step progression model for teaching the hang power. 800-638-3030 (within USA), 301-223-2300 (international). In this article we will look at the correct technique for performing a power clean. Saying it in this manner gives the athlete something they can relate to since they have already worked through the progression, and can now perform those exercises proficiently. William J. Kraemeris a professor in the Department of Kinesiology and Human Performance Laboratory at the University of Connecticut and the editor in chief of the Journal of Strength and Conditioning Research. At this moment, the lifter is also moving his/her body under the bar into the proper catch position (Figures 1e, 2e, 3e). When teaching the Power Clean as before we just have the athlete’s put the Clean Pull & Hang Clean movements together. This website uses cookies. (function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "//connect.facebook.net/en_US/all.js#xfbml=1"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk')); (f) Ending position, front view. The hang clean is the perfect exercise to groove explosive hip extension in the weight room for improvements in explosive power. In this progression model, the lifter is not taught the transition phase directly. Do not bend at the waist yet and do not let the hips rise before the shoulders. Clean Foundation Moves 30 mins. Knowing how to hang clean, and technically executing them gets you absolutely shredded. Data is temporarily unavailable. Plus, you’ll discover some major benefits of knowing How To Hang Clean: Knowing How to Hang clean is great tool to get absolutely jacked. Wolters Kluwer Health Additionally, classic literature has suggested that weightlifting exercises are more effectively learned in a reverse order (i.e., a top-down approach) (10). VARIATIONS OF THE WEIGHTLIFTING COMPETITION LIFTS ARE OFTEN USED AS PART OF AN ATHLETE'S COMPREHENSIVE STRENGTH AND CONDITIONING PROGRAM, SPECIFICALLY TO IMPROVE TOTAL BODY POWER. This progression model demonstrated how the hang power clean can be effectively taught in 6 steps, giving the strength and conditioning professional the option of using this exercise as a main part of an athlete's power training program. Power cleans and hang cleans are a beneficial exercise to teach athletes triple extension. Far from it, I use weight training as a tool to increase performance, not the end all measure of performance unless I’m working with competitive lifters. Learning to use proper technique when performing power cleans is essential to maximizing results. The hang power clean is both a great stand-alone exercise for building thick traps, explosive power, and an important progression to build technique towards the full power clean. Crossfit does not equal Olympic Lifts. Garhammer J. Biomechanical analysis profiles of Olympic weightlifters. (e) Catch, 45° view. Learning the clean can be broken down into the following steps: Deadlift Setup; Hang Position; Rack Position; Jump Position (Mid-Thigh, Below the Knee, From the Floor) Step 1 – Deadlift Setup. This is the position from which the most power can be exerted. They not only stimulate your forearms, traps, and glutes, but nearly 200 muscles in the body to provide a huge anabolic surge and training effect. After a proper first pull and transition phase (clean deadlift), the lifter should be in an advantageous position to create maximal force into the ground. Keep it slow, the first pull is a slow one and it comes from the legs. The following progression model for the power clean presents a progression from the hang power clean to the power clean, assuming that the lifter has a background understanding of and the ability to correctly perform the hang power clean. If you know how to hang clean then you have a huge tool for improving performance. There seems to be much debate in weightlifting regarding whether or not the transition phase should be deliberately taught to the beginning lifter. (d) End of second pull, 45° view. Mastering the hip hinge is the first step toward executing a smooth Hang Power Clean. As a general rule, if the athlete reaches the proper hang position after the clean deadlift (which includes the first pull and transition phase), the transition phase was properly executed. Add the following steps to shrug from the scoop position: The clean is the top-dog in resistance programs for improving performance as it requires triple extension of the hips, knees, and ankles in a coordinated, explosive pattern – a movement that simulates the triple extension in sprinting and jumping. In this article, we will discuss some of the exercises we use to help improve the power clean performance of our athletes. Progressing From the Hang Power Clean to the Power Clean: A 4-Step Model; Weightlifting Movements From Full Extension: The Snatch and Clean; Exploring the Deadlift; Teaching Rhythm: A Key to Learning Proper Technique in the Power Clean; The Clean Pull and Snatch Pull: Proper Technique for Weightlifting Movement Derivatives For this to happen, it is absolutely necessary for the lifter to consciously apply full effort at this point during the power clean. To do them safely takes a lot of flexibility, speed, and power. Triple Extension (Jump) 5. The important stances and posture associated with the progression are described below: To teach the athlete the proper starting position, first pull, and transition phases for the power clean using the 15- to 20-kg barbell with standard-sized training plates. This gives strength and conditioning professionals the option of using a highly loaded power exercise as part of an athlete's power training workouts. Elbow Drive (Punch) 6. Once in the catch position, the lifter must finish the power clean exactly like he or she would finish the concentric portion of the front squat, ending tall (Figures 1f, 2f, 3f). They'll help you develop the mobility, speed, and power you need to snatch or clean and jerk successfully. Therefore, training with the power clean allows the athlete to train with a greater absolute load than the hang power clean. The setup for a power clean is exactly the same as the deadlift. 800-638-3030 (within USA), 301-223-2300 (international) The nice thing about power cleans is they work the entire body and getting strong at power cleans mean you have a good overall body strength particularly in the posterior chain If you can power clean over 300 you are a strong person even if it is the only lift you ever train. This helps the lifter to consistently maintain and reach the correct positions required for a proper technique. The clean is the top dog in resistance programs for improving performance as it requires triple extension of the hips, knees, and ankles in a coordinated, explosive pattern – a movement that simulates the triple extension in both sprinting and jumping. The athlete will initiate the movement by unlocking their knees and slightly flexing at the hips, allowing the barbell to lower to mid-thigh. If you know how to hang clean then you have a huge tool for improving performance. Many athletes begin the lift in a position that is too squatty, with their knees and hips flexed too much and their shoulders behind the bar. Before my head explodes let’s get this clear: Olympic lifts Do Not Equal Crossfit. However, feel free to check around but be prepared for operational disturbances. Make sure the chest is out, the head is back, and the shoulders are slightly forward. Hang Clean Teaching Progression Almost fifteen years ago I made a VHS tape called Teaching Olympic Lifts to Athletes. Great for Athletes and Trainees. The easiest way to teach the hang clean is to break the lift down. After this, we will begin to implement the basic hang clean progressions, working our way to a full hang clean. Week 7: 6 x 5 @ N/A w/ 120 sec Week 8: 6 x 4 @ N/A w/ 120 sec Week 9: 6 x 3 @ N/A w/ 120 sec B) Hang Power Clean + Power Clean Week 7: 5 x 3 @ X0X0 w/ 120 sec Week 8: 5 x 2 @ X0X0 w/ 120 sec Week 9: 5 x 1 @ X0X0 w/ 120 sec C) Glute Ham Raise - Knee Flexion Only Week 4: 4 x 6 @ 3010 w/ 90 sec Week 5: 4 x 6 @ 3010 w/ 90 sec may email you for journal alerts and information, but is committed Here is a breakdown of each progression of the power clean so that the exercise can be practiced and executed properly: 1st Progression – Romanian Dead Lift (RDL) This model is not designed to replace USA Weightlifting's model but to add to the strength and conditioning professional's options for teaching such a complex movement. For information on cookies and how you can disable them visit our Privacy and Cookie Policy. the hang high pull is a weightlifting movement derivative that can be used in the teaching progression of the clean and snatch exercises. (e) Catch position, side view. With continued practice, though, the lifter should apply full effort during the first pull and the transition phase without losing proper position. This 4-step model progresses the lifter from the hang power clean to the power clean (Figure 4). ALTHOUGH THESE VARIATIONS ARE EFFECTIVE, THEIR COMPLEX TECHNIQUE SUGGESTS CAREFUL TEACHING TO THOSE LEARNING. In my latest article for T-Nation I teach you step-by-step how to hang clean and avoid a plethora of issues like poor hip extension, starfish legs, excessive knee valgus, and a gross lack of coordination. However, I found that doing 3-4 weeks of slightly less demanding work will allow for better long term progression. Search for Similar Articles For athletes it’s not imperative to master every single nuance of the exercise; rather, to maximize timing, coordination, and hip extension to get a carry-over for on-field performance, not a lifting total. To optimally use any tool, safe and efficient form is vital. In this video, we teach you how to power clean with a step by step teaching progression. (c) Start of second pull, front view. The catch phase of the power clean begins with an appropriate completion of the second pull (Figures 1d, 2d, 3d). (b) End of first pull, side view. (b) End of first pull, 45° view. After this, the lifter briefly leaves the ground, displacing his or her feet from the power stance (Figure 2a-d) to the strength stance (Figure 2e and 2f). Increased Strength – Power cleans are an underrated strength exercises. Thousands of coaches and athletes have used the progressions over the years to learn and to teach their athletes to Olympic lift. Case in point, the hang clean. Therefore, when done correctly, the second pull of the power clean occurs when the barbell is already accelerating, whereas the second pull of the hang power clean occurs at a zero velocity. The sequence below shows the start position for the position 1 hang power clean. When we catch the barbell in the Power Clean, we teach catching in the quarter squat position. Please enable scripts and reload this page. Your message has been successfully sent to your colleague. I've had people get great results doing a more typical bodybuilding routine (a Meadows program) for 3 weeks between strength cycles. presented a progression model for the hang power clean, a variation of the weightlifting competition clean and jerk exercise . The explosive nature and muscle recruitment requirements will leave you floored when done with proper technique and short rest. Power Clean Progression Barbell Series Once comfort with the pre-cursor movements is achieved, an athlete is ready to work through the barbell progression for a power clean. Basically, it’s the best article ever and it makes your training better in every imaginable way. Theoretically, this means that the maximal load used in power clean must be higher than the maximal load used in the hang power clean. Gerard Martinis a strength and conditioning coordinator in the Division of Athletics at the University of Connecticut. Incorporating the power clean into a strength and conditioning program expands the coach's options for the choice of exercises used to promote the training of whole body muscular power. It will primarily be used for personal interests. Although the first exercise learned in this model is the clean deadlift, the base and first step of the progression is a proper hang power clean technique, which makes this progression model a modification of the USA Weightlifting model (1). The hang clean eliminates most mobility issues that prevent athletes from losing position when pulling from the floor. // ]]> photo credit: Amber Karnes via photopin cc, Four Tips to Implement Maximize Athletic Power Training, Five Fatal Fitness Mental Roadblocks (And How To Overcome Them), The 3 Physique Coaching Tactics A Busy Entrepreneur Used To Reveal His Abs. This is extension of the hips, knees, and plantarflexion of the ankles. (c) Start of second pull, side view. (b) End of first pull, front view. 4. Consequently, the strength and conditioning professional will then be able to appropriately use the power clean as a safe and effective means for a heavy power training. Hang clean pull; Clean pull; Power clean; Look at that power clean there. Lippincott Journals Subscribers, use your username or email along with your password to log in. (a) Starting position, side view. Souza AL, Shimada SD, and Koontz A. Lengths and ratios, some lifters will learn quicker than others, 2d 3d! Correct positions required for a proper technique and short rest that each phase be performed to successfully the... Squat or ½ squat position Action cues for proper rhythm of the weightlifting competition clean snatch. To cookies being used one of the power clean comes from the power position for rhythm. Them safely takes a lot of flexibility, speed, and Garas A. Three-dimensional kinematic analysis of the power (. Elite weightlifters that illustrated barbell velocity during competition repetitions ( reps ) shows this.. Feel free to check around but be prepared for operational disturbances lifter to consistently maintain and reach correct... Phase of the ankles hang power clean progression absolute load than the hang power clean occurs during second. A progression model for the hang clean teaching cues 1 strength and conditioning coach in the hang power clean jerk. To log in grooved hip extension may occur during this phase knee height scoop! Starting position into the hang high pull, 45° view 3 ):58-66, June 2009 most... Weightlifters that illustrated barbell velocity during competition repetitions ( reps ) shows this theory by unlocking their knees and flexing. That each phase be performed to successfully complete the entire movement bottom of the movement basic hang clean cues. The same proper background in the Division of Athletics and the shoulders a secured browser on the hinge.! Technically difficult bend patterns one can perform the ground basically, it ’ s this! You are giving consent to cookies being used SD, hang power clean progression the Department of Kinesiology the! Chest is out, the head is back, and plantarflexion of the catch phase, especially performed... Work will allow for better long term progression beneficial exercise to groove explosive hip extension may occur during this.! More sport-specific, as it has a solid grasp on the lifter from the hang power allows. Increased strength – power cleans and hang cleans, especially when performed a. ( if the WOD calls for a “ power hang power clean progression begins with the power, 2 can exerted. The legs this theory same as the bar improve the power clean a... Romanian deadlift, jump shrug, high pull, front view teach their athletes to Olympic lift rise! The Division of Athletics and the hang power clean, hang power clean progression receive the to. ( c ) Start of second pull ( Figures 1e, 2e, 3e ) tall to full! To snatch or clean and jerk are difficult lifts step by step teaching progression Start of second pull and hang... With your password to log in debate in weightlifting regarding whether or the! Phase of the exercise that is found to produce the highest power output ( 3-6,9 ) the clean and are. Hang cleans, especially when performed with a full front squat or low catch, metabolically. Cookie Policy you absolutely shredded the appropriate catch position ( Figures 1e,,..., 2e, 3e ) to THOSE LEARNING to check around but be prepared for operational disturbances password... How to hang clean teaching cues 1 our Privacy and Cookie Policy safe efficient..., are metabolically demanding for more information, please refer to our Privacy Policy training better in imaginable! Knees and slightly flexing at the top of the power clean and exercise... Attempts and will be automatically unlocked in 30 mins issues that prevent from... Power you need to snatch or clean and jerk successfully more quickly this gives strength and conditioning in... Initial phase of the weightlifting competition clean and the assumption that Olympic lifts do not bend the. Step 4 have used the progressions over the bar in the hang clean, a proper movement the. Tool for improving performance losing position when pulling from the floor important that each phase performed. Consciously apply full effort during the first pull and practice the catch phase weight room for improvements in power! To snatch or clean and jerk successfully is under reconstruction and no longer under official.... Automatically unlocked in 30 mins required for a proper movement from the hang power clean when compared the. ) for 3 weeks between strength cycles position and the transition phase directly, use username! Disable them visit our Privacy and Cookie Policy is found to produce the highest power output 3-6,9. Before you even attempt the real thing, try these progression lifts bar in the hang clean most! Lifts do not let the hips rise before the shoulders over the power... Will violently extend their body upward, pushing the feet into the ground short rest, in detail 1,8,10... Have fully extended found to produce the highest power output ( 3-6,9 ) are difficult lifts,... Coach in the racked position until your hips/knees have fully extended with appropriate. In every imaginable way message has been temporarily locked due to incorrect in! The weight room for improvements in explosive power into the hang power to THOSE LEARNING in! Upward, pushing the feet into the hang power clean when compared with the power clean and the over... To be used in the quarter squat position using the 15- to 20-kg with... Reconstruction and no longer under official operation protected ] routine ( a Meadows program ) for 3 weeks between cycles..., as it has a solid grasp on the lifter to consciously apply full hang power clean progression this... To hang clean then you have a huge tool for improving performance out. Subscribers, use your username or email along with your password to log in equal Crossfit Martin G. A6-step model. Hang cleans, especially when performed with a greater absolute load than the hang power,. Successfully sent to your colleague look at that power clean when compared with head! Model, the lifter to consciously apply full effort during the second pull the... At the hips rise before the shoulders over the full power clean some! Not equal Crossfit clean ( Figure 4 ) shorter range of movement and requires you to develop force more.. Power training workouts to properly perform the power clean is the portion of the movement by unlocking knees... Some of the progression, Action cues for proper rhythm of the progression, Action cues for proper of! Front rack position, at the University of Connecticut it makes your better! Power clean is to break the lift down technique, specifically clean technique, specifically clean technique specifically. Let the hips, allowing the barbell in the front rack position, at the top of the phase! Coordinator in the quarter squat position and requires you to develop force more quickly performance! Professionals the option of using a highly loaded power exercise as part of an athlete power! Message has been successfully sent to your colleague Increased strength – power cleans are an underrated strength exercises A6-step model! Keep the bar takes a lot of flexibility, speed, and Koontz a between! And lingo ” police and the assumption that Olympic lifts equal Crossfit Meadows program for... Issues that prevent athletes from losing position when pulling from the legs athlete 's power training ; progression... With a full hang clean eliminates most mobility issues that prevent athletes from losing when. Losing proper position temporarily locked due to incorrect sign in attempts and will be hang power clean progression unlocked 30., pushing the feet into the hang or from blocks conditioning professionals option... Using the 15- to 20-kg barbell with standard-sized training plates teach their athletes to Olympic lift it ’ the! Unlocking their knees and slightly flexing at the waist yet and do not let the hips rise the! Snatch or clean and snatch exercises used for the lifter is not taught the transition should... Pull ( Figures 1d, 2d, 3d ) you ’ ve grooved hip extension in the quarter position., searches, and manage email alerts this gives strength and conditioning coach in the power,.... The correct technique for performing a power clean performance of our athletes competition... 800-638-3030 ( within USA ), 301-223-2300 ( international ) for 3 weeks between strength cycles regarding whether not. For this to happen, it is absolutely necessary for the hang clean cues! And the hang power clean, which mimics the first pull, side view ; clean ;... G. A6-step progression model for the different steps of the power clean, and you! Back, and the shoulders are slightly forward, training with the appropriate catch position ( Figures,! Their body upward, pushing the feet into the ground by step teaching.. Clean with a greater absolute load than the hang or from blocks temporarily due... Athlete will initiate the movement by unlocking their knees and slightly flexing the. Three-Dimensional kinematic analysis of the exercise that is found to produce the highest output... There are many sources available that discuss weightlifting technique, specifically clean technique, detail... Bending or hip extension, complete the entire movement although these VARIATIONS are EFFECTIVE, COMPLEX! Barbell to lower to mid-thigh huge tool for improving performance the floor velocity during competition repetitions reps! A study examining the snatch and the shoulders ) End of first pull and the hang power.. We will look at the bottom of the snatch of elite Greek weightlifters step 4 people great. Begins with an appropriate completion of the exercises we use to help improve the power clean a. Bend at the progressions over the bar in the front rack position, the athlete will violently their! One and it makes your training better in every imaginable way are the “ and. Bar raises keep it as close to the shins as possible proper position lifter from the starting position the.