Weekly Training Tip #5 - Power Clean Progression

Power cleans and hang cleans are a beneficial exercise to teach athletes triple extension. This is extension of the hips, knees, and plantarflexion of the ankles. Triple extension is used in many sport situations such as running, jumping, and change of direction. Cleans are a useful tool to enhance an athletes ability to apply force and power in these positions. The progression used breaks the movement into 2 main parts. The first pull or low pull, works on an athletes ability to forcefully extend at the hips and reach triple extension. The second pull or high pull focuses transitioning that force upward towards a catch position for a full clean. This progression can be performed from the hang position or from the floor and is a useful teaching tool for the mechanics of a clean for all athletes.

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