Wednesday we’re practicing 2 position power cleans. Obviously we want to develop strength, but more importantly we’re working on technique and positioning. The focus is on the second pull of the clean, from above the knees through acceleration to full extension and the point immediately before beginning to pull under the bar.
Maintaining good positioning, with high contact and the bar tight to the body is generally more easily achieved from the hang, the first starting point we’re working from. It gets a little trickier when starting from the ground, and we need to get around those pesky knees. Ideally the second pull and receiving position will look identical for both cleans, with similar launch points, bar paths, and footwork.
The different starting positions can help to reveal movement flaws. Maybe you have difficulty getting around your knees, maintaining a good contact point, and hitting full extension when the weight is taken from the floor. Wherever you’re at with the clean, remember, just like pretty much everything else we practice, any inefficiencies can be improved by drilling the very exercise that uncovered them.
Clean Pull 3×3 (use best set of power cleans + at least 5kg)
The Red Bandana Run is a 5k road race held as an annual tribute to Welles Remy Crowther, a 9/11 hero, and also benefits a charitable trust bearing his name. The race takes place this year on Saturday, October 13th at Boston College. Learn more about Welles’ story here, and register for the race here.