How to Power Clean (Olympic Weightlifting 101)
How to Power Clean (Olympic Weightlifting 101)
Description
Need help perfecting the power clean? Dr. Aaron Horschig and elite weightlifter Darren Barnes walk you through a step-by-step process to learning and performing this lift. Key points: 1) Keep your arms long and your elbows turned out to the side (shoulder internal rotation). This will keep the bar close to you during the initial pull. 2) Keep your bodyweight spread evenly across your entire foot. Often athletes will shift onto their toes or back onto their heels during the pull of a clean. This leads to an off balance lift and subsequent jumping forward or back in order to save the lift. 3) Extend! Don't cut your pull short. At the top of the lift you will see extension of the trunk, hips and ankles. Buy my book: https://www.amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/1540395421 Subscribe to this channel here: https://tinyurl.com/y2eq7kpr Recommended products: https://squatuniversity.com/recommended-products/ ____________________________________________________________ Connect with SquatUniversity: Visit the website: http://www.squatuniversity.com Like the Facebook page: https://www.facebook.com/SquatUnivers... Follow on Twitter: https://twitter.com/squatuniversity Follow on SnapChat: @aaronhorschig Follow on Instagram: http://instagram.com/squat_university Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App! Special thank you to Evan Pierson Productions for his help in making this video! Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: https://store.3d4medical.com/application/user-kind?id=1&promo=uRSj7I7YOr Music credits Opening track by JookTheFirst: Soundcloud: https://soundcloud.com/jookthefirst Background tracks PROD. WHITE MUSIC BEAT: https://www.youtube.com/watch?v=PSshmUiJ2i8, https://www.youtube.com/watch?v=fGKcoHAy3KI
Videos covering pre-requisites to skills in this video:
Power Clean
How to Deadlift - Step by Step Beginner's Guide
Olympic Weightlifting: Lifting from the Floor
Learning to Deadlift | The Starting Strength Method
Hamstring Stabilization
How to Deadlift - Step by Step Beginner's Guide
Hello, my fit babes! Raise your hand if you're ready to learn how to deadlift like a boss! P.S. In case you're wondering, the band aid is bc I dropped a barbell on my face and the head scarf is one I got from H&M a few years ago. HOW TO USE GYM EQUIPMENT: https://youtu.be/3irVy7zN47w Deadlift Warmup: - 10-15 minutes of full-body foam rolling - Dynamic stretches - Warm-Up Sets: 1-2 sets at ~50% of your working set weight, 1 set at ~75% of your working set weight, move into working sets after (Please note that this is just a very GENERAL method of warming up & depending on the amount of sets/reps/load you plan on doing for your working sets, your warm up sets will look different. Your working sets are the "real" sets of exercises you will do after completing the warm up sets.) Equipment Mentioned: - Inzer Forever Lever Belt (I use a 10mm size Small: https://bit.ly/31QWcpQ) - SBD 13mm Lever Belt (I prefer this one to the Inzer one bc it's much more comfortable and easier to adjust. 100% worth the $$ if you're serious about lifting long-term: https://bit.ly/2N8Dcju) - Versa Gripps (https://amzn.to/2FvT4Gr) - Etra Liquid Chalk (All colors work well. Discount code "naomi10": https://www.etrastrong.com/liquid) - Legion Pulse Preworkout (Discount code: "naomi10": https://legionathletics.com/products/supplements/pulse/) Types of Deadlift Shoes: - Vans Canvas Sk8 Hi (https://amzn.to/2XuCAZs) - Converse (https://amzn.to/2Y58OYh) - Asics Matflex (https://amzn.to/2RuPelK) - Nike Metcon (https://amzn.to/2IHtccS) **These are just a handful of options! There are a ton of great lifting shoes out there--do your research, experiment, and see what you like best. Purchase my Workout Guide: https://naomikong.com/products/fit-fearless-workout-guide Best honest & authentic supplments: https://buylegion.com/naomi (Discount code: "naomi10") Cute gym workout clothes: https://ryderwear.com/nk (Discount code: "nk10") Etra Liquid Chalk: https://www.etrastrong.com/ (Discount code: "naomi10") -------------------------------------------------------------------------------------------------------- HOW TO SQUAT | https://youtu.be/_mV64bZHJxc HOW TO USE A LEG PRESS | https://youtu.be/UYdx6ammdwU HOW TO HIP THRUST | https://youtu.be/6W-ViLupxKE For more workout videos and daily fitness motivation, follow me on: INSTAGRAM: http://www.instagram.com/naomi.kong FACEBOOK: http://www.facebook.com/naomikongfitness --------------------------------------------------------------------------------------------------------- OTHER: - Lashes: https://amzn.to/2r8npDa OUTFIT DETAILS: - Alphalete Revival Leggings (Watch the full review here: https://youtu.be/1UJwl5uzbSMhttps://youtu.be/JYfNxIrxdu4) - Shoes: Vans Canvas Sk8 Hi - Sports Bra: Ryderwear size Small (Discount code "nk10": https://www.ryderwear.com/products/little-white-sports-bra-white) #naomikongfitness #deadliftform #deadlift *This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!
Olympic Weightlifting: Lifting from the Floor
In order to understand proper bar path during a lift in necessary to understand 4 different shapes during a lift and why. Whether youre performing a Clean or Snatch nothing changes during the deadlift portion of the lift other than hand placement. The four shapes/ positions are: 1. Power Position 2. Hang Position 3. Low Hang Position 4. Floor/ Set Up Position
Learning to Deadlift | The Starting Strength Method
How to deadlift as taught by Mark Rippetoe in Starting Strength: Basic Barbell Training. In this instructional video, you'll learn the correct positions and movement for the deadlift. Find a Coach: https://startingstrength.org/site/coaches Starting Strength Gyms: https://www.startingstrengthgyms.com Find an affiliate: https://startingstrength.com/gyms/affiliate-gyms Become a Starting Strength Coach: https://startingstrength.com/careers Starting Strength Online Coaching: https://startingstrengthonlinecoaching.com
Hamstring Stabilization
The hamstring group of muscles can often be challenged by movement practices that involve both deep hip extension or flexion. These exercises emphasize encouraging hamstrings stability in deeper ranges of motion of both forward folds and backbends.
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