Power Clean
ステップごとに
やり方
- In a quick, explosive movement, pull the barbell up to your thighs, extending your hips and knees, and then quickly shrug your shoulders without letting your elbows bend.
- As the bar reaches maximum height, quickly drop under the bar by bending your knees and hips, catching the barbell on the front of your shoulders with your elbows pointing forward and up.
- Stand up straight, extending your hips and knees to a fully upright position, keeping the barbell resting on the front of your shoulders.
- Finally, lower the barbell back to the floor in a controlled manner, preparing for the next repetition.
概要
このエクササイズについて
The Power Clean is a dynamic, full-body exercise that enhances overall strength, speed, and power, making it particularly beneficial for athletes in sports that require explosive movements. It is suitable for intermediate to advanced fitness enthusiasts due to its complex nature and the coordination it requires. Individuals may choose to incorporate Power Clean into their routine to improve functional fitness, increase metabolic rate for weight loss, and enhance muscle definition, particularly in the legs, core, and upper body.
コーチングのポイント
フォームのコツ
Never start power cleans without a proper warm-up. This can lead to injuries. Spend at least 10-15 minutes warming up your body with light cardio and dynamic stretching. This increases blood flow to the muscles and prepares your body for the intense exercise.
Beginners often make the mistake of lifting heavy weights too soon. Start with light weights and gradually increase as you get stronger and more comfortable with the technique. This helps avoid injuries and ensures you're building strength and technique simultaneously.
Power clean is a full-body exercise.