start position, high level pre-concentration of the trunk erector muscles. Pull Phase I. First Pull Overcoming the inertia of the body and barbell, gradual increasing the velocity of the lift. Over pull Taking up optimal spatial parameters (body and barbell) before explosion Pull Phase II. Explosion Maximal acceleration of the barbell Maintenance of Power Continuous transmission of power, securing the optimal lifting pathway Squat Supporting Ensuring the optimal position of the barbell on the shoulders, solid supporting Amortization Retarding and then gradually stopping the vertical acceleration of the barbell Standing up Completion of the exercise, extension of the legs , locking out the bar overhead.
erector muscles are maximally tightened. • The high extensor and the buttock muscles are highly increased, while the are extensor muscles are relaxed. • The angle of the hip joint is 50-56 degrees. • The angle of the knee joint is 80-86 degrees. • The angle of the ankle joint is 61-63 degrees. • The shoulders are 4-8cm before the vertical plane of the bar. The grip width in the starting position is considered here with respect to the clean. After the completion of the clean, but before starting the jerk, it may be corrected usually to a wider grip.
» Angle of the knee is 147-153 degrees. » The plain of the shoulders is still in front of the vertical projection of the bar and moves backward as the trunk straightens. » The bar arrives to the lower third section of the thigh: Velocity is .9-.8 m/s. » The angle of the knee joint is 123-127 ˃ Hip joint angle is 109-115 ˃ Ankle joint angle is 72-74
thigh extensor and buttocks muscles changes into a dynamic activity while the shoulder muscles maintain their static tightness. » The arm flexor muscles are relaxed or perhaps maintain a minimal tightness while the two headed thigh muscles are actively and dynamically contracted.
of the buttocks and thigh extensor muscles. » Occurs at the upper third section of the thigh in lifters with long trunks or short arms. or » At the middle, or sometimes, the lower third section of the thigh in lifters with short trunks.
start to pull up the bar dynamically. ˃ The bar will first move away from the body and along an arched trajectory, then moves vertically. ˃ The highest velocity is 16.-1.7. » The lifter maintains the tiptoe position. » The height of the pull depends on… ˃ Body height of lifter ˃ Weight lifted ˃ Technical level of execution ˃ Usually 60% of the body average
INTENSITY, DYNAMICS and DURATION of the explosive power transmission that occurs between the thighs and the bar. » The optimal trajectory and height of the lifting in the pull phase is of decisive importance for a successful clean. » The dynamic and then static contraction of the shin extensor muscles contribute to the execution and maintenance of the toe position. ˃ The head and neck is in line with the movement and spatial position of the spine.
the shoulders. » The bar reaches its maximum velocity by the end of the pull phase. ˃ When it reaches the upper deadlock position of the trajectory, its speed and velocity become zero. » The lifter jump from the platform in the air and elbows swing toward rotating around the bar, but the lifter arrives back to the platform.
the supporting occurs, the amortization phase is started. ˃ The bar is secured at the shoulder and the elbows reach their final position. » The nearly vertical velocity of the downward movement of the bar first accelerates and reaches its maximum speed of 1.7-1.8 m/s. » Then the downward movement gradually slows down so that velocity and acceleration become zero. » Lower deadlock position angles; ˃ Hip Joint: 59-65 ˃ Ankle joint: 38-42 ˃ Trunk leans forward: 8-10 ˃ Angle between the upper arm and the horizontal plain: 36-42.
new movement forms 2. The speed required for appearance of the dynamic stereotype in the beginning. 3. The steadiness of the learned movements/execution 4. The independent correction 5. The reaction of the increasing work load 6. The level of adaptive capabilities 7. Presence of motivation 8. The constant perfection of the technical execution as a continuous task for a whole weightlifting life
in the clean. 1. Starting position 2. Pull to stand upright 3. Jump up from starting position w/one know 1. Then try it with just on 2/3 of thigh. 4. Jump up from starting position with just knee to starting position 1. Then try it on 2/3 thigh to power clean position 5. Jump up from starting position with just knee to power clean position. 1. Then from 2/3 high to power clean position 6. Starting position with stick 7. Starting position with bar 8. Pull from starting position bar on 2/3 of thigh + jump+ power clean 9. Jump up from starting position bar on 2/3 thigh + power clean 10. Power clean bar on 2/3 thigh 11. Jump up bar. Box knee + power clean 12. Power clean. Box knee 13. Pull from starting position. Bar below the knee + jump + power clean 14. Power clean. Below knee