THE ART OF POWER CLEANS

Learning Module and QuizCreated By: Joel Ginn

TARGET AUDIENCE

This lesson is designed for any High School class for grades (9-12)

High school weight lifting classes

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.

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.

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.

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.

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

PRE-QUIZ2. Have you ever executed a Power Clean before?YESNO

PRE-QUIZ3. How knowledgeable do you fell about the subject on a scale of 1-5?1. Unknowledgeable2. Slightly Unknowledgeable3. Neutral4. Slightly knowledgeable5. knowledgeable

PRE-QUIZ4. If you have done Power Cleans before, what weight range did you perform them in? 0-9595-135135-185185-215215-305

PRE-QUIZ5. If you have power cleaned did you use a lifting belt or not? YESNO

CONGRATULATIONS Congrats, you have finished the pre-quiz and are now ready to learn a ton about

power cleans.

MAIN MENU

Power Cleans Safety Tips Benefits of Power Cleans History Power Cleans Hang Clean Clean and Press

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.

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.

HISTORY

POWER CLEANS MAIN MENU

Muscles Targeted Hand Placement

Stance/Positioning Instructions

TARGETED MUSCLES

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.

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!

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.

HANG CLEANS

Muscle Targets Hand Placement

Stance/Positioning Instructions

TARGETED MUSCLES

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.

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!

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.

CLEAN AND PRESS

Muscle Targets Hand Placement

Stance/Positioning Instructions

TARGETED MUSCLES

TARGETED MUSCLES

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.

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.

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.

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!!!

QUIZ1. While lifting it is a waste of time to

have another person spot you.TRUE FALSE

SORRY THAT IS INCORRECT!

EXCELLENT CHOICE

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.

SORRY THAT IS INCORRECT!

EXCELLENT CHOICE

QUIZ3. Which one of these muscles are targeted while doing Power Cleans?A. DeltoidB. Masteoid C. Plantar D. Makeshift

EXCELLENT CHOICE

SORRY THAT IS INCORRECT!

QUIZ4. The starting position in Hang Cleans is

legs straight and bar at mid thigh? TRUE FALSE

SORRY THAT IS INCORRECT!

EXCELLENT CHOICE

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.

EXCELLENT CHOICE

SORRY THAT IS INCORRECT!

QUIZ6. One major benefit of Power Cleaning is

improved body composition?TRUEFALSE

SORRY THAT IS INCORRECT!

EXCELLENT CHOICE

QUIZ7. All of these are benefits of Power

Cleans except?A. Speeding the heart rateB. Improved body composition C. Muscular StrengthD. Improved Muscular Endurance

SORRY THAT IS INCORRECT!

EXCELLENT CHOICE

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

SORRY THAT IS INCORRECT!

EXCELLENT CHOICE

QUIZ9. There is only one type of Power Clean

possible to do?TRUEFALSE

SORRY THAT IS INCORRECT!

EXCELLENT CHOICE

QUIZ10. All of these forms of Power Cleans

were taught except for?A. Hang CleansB. CleanersC. Power CleansD. Clean and Press

SORRY THAT IS INCORRECT!

EXCELLENT CHOICE

QUIZYou have now completed the quiz and I am excited to say that you are ready to

start lifting.

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ng-articles/teaching-the-power-clean/ http://www.exercisegoals.com/clean-an

d-press.html http://www.youtube.com/

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