In fact, a 2021 review study found that performing regular resistance training can reduce body fat percentage and body fat mass in healthy adults ( 2).īased on these findings, including the power clean as a part of a well-balanced training program may yield great improvements in muscle mass and body fat percentage. High intensity resistance exercises like the power clean can stimulate muscle growth and fat loss ( 2). Can improve body compositionĪnother desirable benefit of performing the power clean is that it can provide body composition improvements. ![]() ![]() Incorporating the power clean into your strength and conditioning regimen may boost your power development and sport performance, especially if you are new to training. In particular, the less experienced participants had greater improvements in the rate of force development, which is a measure of explosive strength. This is why strength and conditioning coaches use the power clean as training for sports such as football, baseball, hockey, basketball, and soccer.Ī 2019 study in 20 active males found that adding in the power clean as a part of a 10-week training intervention resulted in significant improvements in markers of power development ( 1). The power clean is well known for its ability to help athletes improve their explosiveness and power development. Your arms should be just outside your knees and fully extended, with your shoulders just slightly in front of the bar.ĭue to its unique movement pattern and whole body muscle recruitment, the power clean can provide several potential benefits when incorporated into your training program.Squat down and grasp the bar with a grip slightly wider than shoulder width and your hands facing your legs.This allows your knees to track directly over your feet. With the barbell just in front of your shins, stand with your feet slightly wider than shoulder width, with your toes pointed slightly outward.Starting positionīefore initiating the first part of the movement, proper setup is key: To best explain how the power clean is performed, it can be broken down into six phases, as follows. ![]() They can walk you through the movement and help critique your technique. The term “power,” in this context, means that the bar is caught in a partial squat, or power position.īefore adding weights to the bar, beginners will benefit from practicing the movement with an empty barbell or section of PVC pipe to make sure they are using proper form and avoid getting injured.įor best results, consider consulting a certified trainer, if you have access to one. The power clean is a technical movement that requires the coordination of several of your body’s major muscle groups.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |