Clean Zygmunt Smalcerz

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Major Movement

Phase Sub-Phase Function

Starting

position

Taking up optimal 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.

Optimal start position • High level pre-contraction of the trunk 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.

The minimum grip width is somewhat larger than the distance between the outer ends of the shoulders/acromion/ but the grip widths of the lifters who have shorter, lower arms are narrower where as those with longer arms are wider.

» The last moderate inhalation is stopped by the lifter before the pre-contraction phase is completed.

» This is the final moment of the staring position where the effect of a moderate force can be registered on the bar.

»First Pull – Overcoming the inertia of the body and bar, gradually increasing the velocity of the lift.

It starts immediately after the completion pre-contraction phase.

The active extension of the legs starts at this movement.

» First the bar should bypass the knee.

» First the bar should bypass the knee.

» While its speed gradually increases at the knee level, the bar increases 1.1-1.2 m/s.

» In this position, the angle of the hip joints is 63-67 degrees. ˃ The angle of the knee joint is 112-118 degrees.

˃ The angle of the ankle joint is 72-76 degrees.

» The angle of the hip joint is 95-99 degrees.

» 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

» The static tightness of the starting position in the 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.

» Maximal acceleration of the bars.

» Occurs as a result of the tight, intensive contractions 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.

» In the finale phase of the toe position, the arms are still extended.

» Angles… ˃ Knee joint: 165-171

˃ Hip Joint: 167-173

˃ Ankle Joint: 99-101

˃ Between Trunk and Vertical plane is 12-14

» At this point the shoulder and arm flexor muscles 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

» The key efficiency factors in this movement are the 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.

» Supporting- ensuring the optimal position of the bar over 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.

» When the lifter is back on the platform, and 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.

» Completion of the clean; extension of legs, locking out the bar overhead.

» The lifter may stand up immediately/dynamically without waiting. ˃ The bouncing and immediate standing provides an opportunity for the

pre-contraction of the muscles which are actively participating in the standing up and rhythm of the swinging motion of the bar

Clean: Biomechanical

Details

» Clean Exercises » Clean Power

» Clean Split

» Clean without moving feet

» Clean Hang

» Clean Box

» Clean with jump on box

» Clean with slowing the movement up to stop

» Clean without stopping the movement

» Clean with variable weight

» Grips

» Hook Grip

» Open Grip

» Middle Grip

» Snatch Grip

» Straps

The first lift to teach any athlete when they come in the weightlifting gym is the clean

» Aspects of Teaching

1. The time required to learn 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

» Exercises-From the beginning to the special strength developing

exercises 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

15.Power clean. 2/3 thigh + knee + below knee 16.Power clean. Below Knee + power clean 17.Power clean clean Donovan\clean.m4v

18.Power clean split 19.Power clean Knee 20.Power clean Knee non stop 21.Power strength clean 22.Power clean + squat 23.Power clean snatch grip 24.Clean 2/3 thigh 25.Clean Knee 26.Clean Knee non stop 27.Clean Below Knee 28.Clean 2/3 thigh + knee + below knee

Norbert Schemansky – 4 Olympic Medals

» More exercises

29.Clean Box 2/3 thigh.

30.Clean Box knee clean Donovan\cleans from blocks.m4v

31.Clean Box below knee

32.Clean clean Donovan\210 clean.m4v

33.Clean split

34.Clean without moving feet

35.Clean Standing on box

36.Clean Jump on boxes

37.Clean with stop after start

38.Clean with reducing the speed

after start

39.Clean/below knee/knee

40.Clean with variable weights

It is imperative that all athletes, no matter the sport, male or female, do the clean. When it comes to overall power, there is no equal…

Mike Degannero, Head Weightlifting Coach. River Ridge High School. New Port

Richey, Fl.

Thank you to Dennis Reno, Bud Charniga and Jim Smith for the useful materials

» C&J

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