Question

Complete a biomechanical analysis of the following Olympic lift: the lift should include in your own words the Start Position, Phases in the lift, End position, and Recovery of the lift: ~ A Power Clean

Answer 1

Power clean is an olympic style lift which emphasis power over strength, power clean trains triple extension that means your ankle, knees and hips shoule extend simaltenously, which is a key step in this exercise, this exercise employs fast twitch muscle fibres.

Step 1: Set ground position : Powerclean begins with bar on the floor positioned close to your shins, foot placement should be at shoulder width with weight evenly distributed throughout the sole, toes turned slightly out and grabing the the bar with an overhand shoulder width grip, your back down with chest up, your elbow should be rotated out to the sides with arms completely straight, looking straight ahead.

Step 2: First pull : Pull the bar by powerfully extending your legs making sure to keep your back flat and chest up, the bar should travel vertically up in straight line. This is the slowest movement, in this pull the bar upto the knees.

Step 3 : Second pull : As soon as the bar is above knees your aim is to get the front rack position and catch the weight with your legs, once the bar is above knees shift your torso to vertical position with knee slightly bent, now the second pull is intiated by jumping straight up, fully extending your hips, knees and ankles, simaltenously shrugging the bar with your shoulder, the bar should be as close as possible, this is the most powerful and explosive movement.

Step 4: Catch : Quickly drop into quarter squat position with your back straight and with your hips and knees slightly bent rotate shoulder forward, stick your elbows out catch the bar on shoulders with fingertips under the bar and stand up,

Step 5. Final step : Drop the bar to the ground in front of you (make sure you are on lifting flatform when you are doing this).

Muscles used : External oblique, gluteus maximus, hamstring muscles, gracillis, biceps femoris, gastrocnemius, soleus etc.