The Art of Power Cleans
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Transcript of The Art of Power Cleans
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THE ART OF POWER CLEANS
Learning Module and QuizCreated By: Joel Ginn
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TARGET AUDIENCE
This lesson is designed for any High School class for grades (9-12)
High school weight lifting classes
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LEARNING ENVIRONMENT The class will meet in the computer lab
for this portion of the lesson. The second portion of the lesson will
take place in the High school weight room.
Alternatives Any local weight room can be used while
partaking in this lesson.
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INSTRUCTIONAL OBJECTIVES Objective #2
Given the portion of the power point covering the targeted muscle groups the students should be able to describe and label the targeted muscles with 100% accuracy.
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INSTRUCTIONAL OBJECTIVES Objective #3
Given the power point on Power Cleans the students should be able demonstrate the proper power clean form with 100% accuracy.
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PRE-QUIZ
We will now be taking the time to see
what you have been exposed to when it comes to power cleans. Relax this will not harm or reflect how you do on the overall activity. There are five true false questions over power cleaning.
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We will take this time to quiz you on what you already know there is no wrong answer in this process so answer honestly so we can get a good idea of where you are? Click on the answer you wish to choose.
1. On a scale of 1-5 how comfortable do you feel about lifting heavy weights?
1.Very Uncomfortable 2.Slightly Uncomfortable 3. Neutral 4. Comfortable 5. Very Comfortable
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PRE-QUIZ2. Have you ever executed a Power Clean before?YESNO
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PRE-QUIZ3. How knowledgeable do you fell about the subject on a scale of 1-5?1. Unknowledgeable2. Slightly Unknowledgeable3. Neutral4. Slightly knowledgeable5. knowledgeable
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PRE-QUIZ4. If you have done Power Cleans before, what weight range did you perform them in? 0-9595-135135-185185-215215-305
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PRE-QUIZ5. If you have power cleaned did you use a lifting belt or not? YESNO
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CONGRATULATIONS Congrats, you have finished the pre-quiz and are now ready to learn a ton about
power cleans.
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MAIN MENU
Power Cleans Safety Tips Benefits of Power Cleans History Power Cleans Hang Clean Clean and Press
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POWER CLEANING SAFETY TIPS Be AwareLifting weights can be dangerous at any time the person lifting can lose control of
the weight and it could potentially hurt them or the people around them as well.
Spotters As mentioned earlier the lifter can lose control potentially at any point and time
during the lift. We strongly recommend that you have some one spotting you while you do the exercise. (provide Spotting Video Link)
Lifting BeltsBecause this involves heavy weights and as well as a lifting motion in your lower
back we also recommend you wear a lifting belt while partaking in power cleans.
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THE PRO’S AND CON’S OF POWER CLEANS
Improved body composition Increased Muscular Strength Increased Muscular Endurance Higher Self-Esteem
There are virtually no con’s to lifting. As long as you are careful and use the safety tips provided you should get nothing but benefits power cleaning.
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HISTORY
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POWER CLEANS MAIN MENU
Muscles Targeted Hand Placement
Stance/Positioning Instructions
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TARGETED MUSCLES
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LETS START LIFTINGHAND PLACEMENT
Many weight lifting bars there are ridges to help you maintain grip of the bar. This will be your aide in finding the perfect grip for your power clean. First you want to locate the ridges in the bar. Take your thumbs and place them on the inner most sides of the
ridges. Take the bar in the palm of your hands without moving your thumb. Now you may move your thumb to add additional support to aide in
controlling the bar. it should end up looking like the picture shown below.
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STANCE/ POSITIONING
A good stance is really important for this particular exercise. It helps set the tone and also plays a big role in reassuring you have the proper technique. A good stance and solid technique may even prevent injuries.
1. Grab the bar as demonstrated before.2. Set feet should width apart (just inside of the
hands)3. Sit in an athletic position (an athletic position is
head up, back straight, legs at a 90 degree angle and gluteus down)
Now you are ready to execute a power clean and begin your road to a new toned body!
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INSTRUCTIONSPull the bar up explosively from the floorWhen the bar reaches your mid thighsShrug the weight up as you simultaneously drop under the weightEffectively reverse curl the weight to your shouldersWhile standing erect, from the finish position let the bar drop to
arms length as you bend your knees and lean forward to place the bar on the floor. Repeat for the desired number of reps.
Always remember to keep your back tight and look up. It is VITAL on this difficult and technical exercise that someone with good form and experience demonstrates correct technique and observes you so as to offer advice.
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HANG CLEANS
Muscle Targets Hand Placement
Stance/Positioning Instructions
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TARGETED MUSCLES
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HAND PLACEMENT
Many weight lifting bars there are ridges to help you maintain grip of the bar. This will be your aide in finding the perfect grip for your power clean.
First you want to locate the ridges in the bar. Take your thumbs and place them on the inner most sides of
the ridges. Take the bar in the palm of your hands without moving your
thumb. Now you may move your thumb to add additional support to
aide in controlling the bar. it should end up looking like the picture shown below.
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STANCE/ POSITIONING
A good stance is really important for this particular exercise. It helps set the tone and also plays a big role in reassuring you have the proper technique. A good stance and solid technique may even prevent injuries.
1. Grab the bar as demonstrated before.2. Set feet should width apart (just inside of the
hands)3. Sit in an athletic position (an athletic position is
head up, back straight, legs at a 90 degree angle and gluteus down)
Now you are ready to execute a power clean and begin your road to a new toned body!
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INSTRUCTIONSStart with the bar at waist levelPull the bar up explosivelyWhen the bar reaches your abdomenShrug the weight up as you simultaneously drop under the weightEffectively reverse curl the weight to your shouldersWhile standing erect, from the finish position let the bar drop to
arms length as you bend your knees and lean forward to place the bar on the floor. Repeat for the desired number of reps.
Always remember to keep your back tight and look up. It is VITAL on this difficult and technical exercise that someone with good form and experience demonstrates correct technique and observes you so as to offer advice.
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CLEAN AND PRESS
Muscle Targets Hand Placement
Stance/Positioning Instructions
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TARGETED MUSCLES
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TARGETED MUSCLES
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HAND PLACEMENT
On many weight lifting bars there are ridges to help you maintain grip of the bar. This will be your aide in finding the perfect grip for your power clean.
First you want to locate the ridges in the bar. Take your thumbs and place them on the inner most sides
of the ridges. Take the bar in the palm of your hands without moving
your thumb. Now you may move your thumb to add additional support
to aide in controlling the bar. it should end up looking like the picture shown below.
![Page 31: The Art of Power Cleans](https://reader038.fdocuments.net/reader038/viewer/2022103102/568165a0550346895dd87b4e/html5/thumbnails/31.jpg)
STANCE/ POSITIONING
Starting Position1. Grab the bar as demonstrated before.
2. Set feet should width apart (just inside of the hands)
3. Sit in an athletic position (an athletic position is head up, back straight, legs at a 90 degree
angle and gluteus down)
Finishing Position The finishing position is a power press stance. You want to finish with the bar above the head, arms straight up,
knees slightly bent.
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INSTRUCTIONSPull the bar up explosively from the floorWhen the bar reaches your mid thighsShrug the weight up as you simultaneously drop under the weightEffectively reverse curl the weight to your shouldersWhile standing erect, push the weight above your head while
slightly bending the knees. Repeat for the desired number of reps.
Always remember to keep your back tight and look up. It is VITAL on this difficult and technical exercise that someone with good form and experience demonstrates correct technique and observes you so as to offer advice.
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NOW ITS TIME TO SEE WHAT YOU’VE LEARNED
This is a real Quiz in order to see what you have learned, chose the correct answer in order to move on if you fail to get the correct answer you will have to go back to the question and try again.GOOD LUCK!!!
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QUIZ1. While lifting it is a waste of time to
have another person spot you.TRUE FALSE
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SORRY THAT IS INCORRECT!
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EXCELLENT CHOICE
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QUIZ2. All of these are very important to remember when lifting except? A. A safety belt is recommended and useful and can h
elp prevent injury. B. Spotters are also recommended to help make this li
ft safer. C. Knee pads are to be worn at all times.D. Be aware of others lifting around you because liftin
g can potentially be dangerous.
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SORRY THAT IS INCORRECT!
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EXCELLENT CHOICE
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QUIZ3. Which one of these muscles are targeted while doing Power Cleans?A. DeltoidB. Masteoid C. Plantar D. Makeshift
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EXCELLENT CHOICE
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SORRY THAT IS INCORRECT!
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QUIZ4. The starting position in Hang Cleans is
legs straight and bar at mid thigh? TRUE FALSE
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SORRY THAT IS INCORRECT!
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EXCELLENT CHOICE
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QUIZ5. The hands should be placed where on
the weight bar? A. On the smooth part right inside of your
knees.B. On the ridges of the bar just outside of
the shoulders.C. On the very end of the bar.D. You don’t use a weight bar this lift is d
one on a machine.
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EXCELLENT CHOICE
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SORRY THAT IS INCORRECT!
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QUIZ6. One major benefit of Power Cleaning is
improved body composition?TRUEFALSE
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SORRY THAT IS INCORRECT!
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EXCELLENT CHOICE
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QUIZ7. All of these are benefits of Power
Cleans except?A. Speeding the heart rateB. Improved body composition C. Muscular StrengthD. Improved Muscular Endurance
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SORRY THAT IS INCORRECT!
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EXCELLENT CHOICE
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QUIZ8. All of these are disadvantages of
Power Cleaning.A. A build up of lactic acidB. Gaining too much muscleC. AddictionD. There are no disadvantages to Power
Cleaning
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SORRY THAT IS INCORRECT!
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EXCELLENT CHOICE
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QUIZ9. There is only one type of Power Clean
possible to do?TRUEFALSE
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SORRY THAT IS INCORRECT!
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EXCELLENT CHOICE
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QUIZ10. All of these forms of Power Cleans
were taught except for?A. Hang CleansB. CleanersC. Power CleansD. Clean and Press
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SORRY THAT IS INCORRECT!
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EXCELLENT CHOICE
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QUIZYou have now completed the quiz and I am excited to say that you are ready to
start lifting.
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THIS WAS MADE POSSIBLE BY http://www.wikipedia.org/ http://freefitnessguru.com/ http://articles.elitefts.com/articles/traini
ng-articles/teaching-the-power-clean/ http://www.exercisegoals.com/clean-an
d-press.html http://www.youtube.com/
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ALSO MADE POSSIBLE BY THE CREATORS OF!