What is clean?
Power Clean is a type of folded weight that requires an athlete to lift a barbell from the floor to the chest level when it stood. This exercise works on several muscles, including quadriceps, lower back, upper back, hips and triceps. Pure performance involves a lot of weight movement, so it is essential for the athlete to maintain the right form and always remain under control.
In order to start clean performance, the athlete must first load the weight on the barbell. The weight begins and ends every repetition on the floor, so it is best to use rubber weights, but if they are not available, standard weight plates will work. Regardless of the type of weights, it is important that the athlete uses at least one pair of weights that are large enough to make the bar on the floor with a decent part -width apart. The athlete should drop off the hips so that the elevator does not burden the lower back too much. The hands should be in pronounced grip.
The athlete starts the elevator with a single fast movement to go down the legs down while pulling with his arms. This straightens the legs and hips and brings the dumbbell towards the chest. The design of this movement causes the weight to move quickly to the air. If the athlete performs this action with sufficient force, his legs should slightly rise from the ground to the top of the movement.
When the legs return to the ground, the athlete "catches" the weight on his chest. Do it, must bend the knees slightly. At the same time, the athlete turns the elbows under the bar so that they end up in the same position as he would use to start the military press. The combination of arms and slight bending in the knees allows the athlete to slide his chest just below the bar, while its momentum will briefly suspend it in the air. Once in this position, the athlete should straighten his legs all the way and then stop with the weight on the chest.
To complete the clean performance, the athlete then reduces the weight back to the ground. To do it, he should turn the lokty back to their original position and bend back at the knees and waist. When the weight is safely back on the floor, the athlete has completed the repetition of clean energy.
Power cleaning requires a lot of fast movement and relies on momentum, so it is important that the athlete keeps the right form. Incorrect bending of the knee and waist can lead to tears in the lower back muscles during the initial lifting movement. Similarly, the incorrect form may lead to a loss of athletes over weight control, causing it either to drop it or let it land on your body in a dangerous way. For this reason, it is important to perform this exercise with lighter weight when learning mold.