What’s up family your brothers are here 🙋🏼♂️🙋🏻♂️and wow, I feel like God was shining his light 💡all over me during these power cleans. It’s been something I’ve been working on weekly ever since I taught my body how to perform this tricky movement. And check this out, when I taught my self how to power clean I did with a 10 lb plate so I could master the proper technique and recruitment patterns to actually do it and do it right! These few things have really helped me get comfortable doing this movement:
✅Getting good at assuming a deep deadlift position (which requires your hips to be mobile and flexible) without my hips being lower than my shoulders.
✅Really retracting (peeling back) and depressing (pulling down) my shoulder blades so my lats are deeply activated to start to movement/ making sure my entire back is stable and engaged prior to even moving.
✅Keeping my weight in my heels so my glutes and hamstrings produce more power on the hip extension (standing up) part of the motion.
✅Pausing at the top to to solidify what the ending part of the clean should feel like (this helps you feel your entire posterior chain engaged and it helps you feel your abs stabilize).
✅Aiming to get under the bar faster as I ascend upward so my body can in a way catch the weight and help drive it upward.
The power clean is a super intricate and complex movement so definitely be careful when you try it, use these tips as tools and even ask someone you like know and trust to help you do it correctly! .
We hope this helps fam! Lots of goods coming your way this week, stay tuned fam and thanks for popping by! Ciao for now world 🙋🏼♂️🙋🏻♂️ #thedailyfitnessfind#powerclean
Power or Nah?
For sure power. Hit that 5# PR to 145#! Have no idea how my hang and power are higher than my squat clean 🤦🏼♀️😂. It doesn’t make sense sooo it fits my life. So happy to break the 140# barrier I’ve been stuck in. 150# fail but the pull seemed high enough! To more progress ✌🏼
Here we have a tale of two power cleans and a little bit of a personal victory. I videoed my lifts today to check technique, and in this first one, the hops forward with each power clean are pretty substantial. I basically travel a mile down that platform. I was annoyed with myself because it’s something I’ve been working on and thought I’d gotten better at.
Then I remembered a video posted in our Facebook group showing technique and part of it was “push off from the floor.” In the second video, you see me implement that, and holy moly did it help. I barely moved.
I’m constantly reminding myself I’m a relative beginner at weightlifting after two years of powerlifting. Someone described weightlifting to me as a “sexy sport for the average man” and that’s pretty accurate - while there’s a lot of technique in powerlifting to do those lifts correctly, weightlifting takes it to a whole other level. I’m loving getting better at it and I’m excited to compete again in February.
And here’s to hoping my snatch videos from today prove to be a “before” video. Ya girl needs some work on that whole pausing anywhere other than the bottom of the snatch thing.
Thanks @raymonizerlongdrive for the sumo inspiration! Loaded these up for the first time and had surprising results - 605 pounds for a smooth 5 off 3 inch "blocks". Excited to clean the form up a bit and develop more hip power for my drive.
Also worked in doubles up to 275 pounds in a hang clean pull + hang power clean complex with focus on keeping pressure through the entire foot as long as possible.
Finished off with some pistol squat fun.
The power clean is a go to for fitness and sports performance because of its ability to create total body power. Yet, we often forget that in life and sport power doesn’t just happen up and down. In #DVRT we think about progressing #powertraining to true 3-D strength. These amazing coaches show how we develop true #functionaltraining by being powerful directions, angles, and postures. Learning how to decelerate is JUST as important as accelerating a weight with great power. Check out how @cmcripe , @therealoraineb , @coachchoi help bring the power clean to more #fitnessforlife with these Ultimate Sandbag variations!
Today’s training and homework for @sherriffacademy ❤️
Happy with the way the snatch and clean are coming, but have lost the muscle up ability for right now.
Good lesson, especially for gymnastics stuff, high volume and keep practicing.
That moment when you know this emom is going to hurt.
Started of with 12 min 8 cal row and 8 burpees. And after that @mathewfras style 3 power cleans 3 front sqauts and 3 push jerk. It may not be heavy weights but was heavy enough. Off too next emom Monday 💪
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