Each athlete has a unique set of strength and power developmental goals based on many factors, some of which include training age, time commitment and physical strengths and weaknesses to name a few. With that being said a sport performance coach has to meet their athletes sport training goals using not only the best methods available, but also the most appropriate options available.
The most applicable and appropriate exercises come from the Powerlifting and weightlifting community. They give us an amazing exercise selection at developing tremendous amounts of strength and power. From variations in the squat, deadlift and bench press to the clean, snatch and jerk, the Powerlifting and weightlifting community have blessed us with great training tools.
When training athletes coaches sometimes get carried away with a certain training methodology that is sometimes not exactly what is appropriate for an athlete training for their sport. When athletes are asked to perform lifts that they are not physically ready to perform, due to either physical limitations or appropriate coaching cues injuries and/or movement limitations will take place. This is why weightlifting and powerlifting exercises sometimes get a bad rep, although they are some of the best exercises out there, if used inappropriately it will lead to undesired results. This is the question coaches must ask themselves when designed performance training programs “is this exercise appropriate for my athlete?” If the answer is yes, then by all means teach the appropriate progressions and have at it. If it is not then figure out what must be done to include the appropriate exercise. This could include using developmental exercises or regressing the movement until it becomes appropriate for the athlete.
This leads to my next point, athletes that play sports have other requirements that are unique to their own sport. Whether it is using single leg exercises for strength, medicine ball work for power, slide boards for lateral conditioning or anti-rotations exercises for core development, each training protocol should be geared toward meeting the demands of that individual athletes sport.
I love using Powerlifting and weightlifting exercises in my athletes programs, but they must be appropriate for the athlete’s physical abilities and appropriate for the demand of their sport.
The power clean is one of the best ways to add an amazing amount of strength and power. It requires both an incredible amount of mobility and stability to move through such an explosive exercise. It will improve most all measurable athletic performance parameters on the field and in the training facility.
Assuming that the athlete has the proper fundamental movement skills required to perform the power clean the proper set up and coaching cues should be the first thing to get attention.
Power Clean Set Up Positions w/ Coaching Cues *
Hang Position- standing position, elbows locked, and medium hook grip
Rack Position- get the bar on shoulders from hang position- elbows up, humerus parallel to floor- weight supported by shoulder NOT hands- drop the bar and catch it in the hang position
Jump Position- bar is at mid thigh- hips and knees are unlocked- bar is touching skin/clothing
Squat Jump Position- jump w elbows locked and land in squat position
Jump w/ Catch- jump and catch the bar on shoulders- elbows straight to slammed forward- aim your shoulders at the bar- slam bar onto shoulders
Front Squat –bar is on the shoulders-squat to slightly pass parallel while keeping the elbows up, humerus parallel to floor
Power Clean Progressions & Variations
Power Clean (Mid Thigh, Above Knee, Mid Shin, Floor)
Power Clean & Front Squat (Mid Thigh, Above Knee, Mid Shin, Floor)
Squat & Clean (Mid Thigh, Above Knee, Mid Shin, Floor)
This is by far one of the best exercises for athletes to develop a huge amount strength and power that will transfer from the training facility to the field. Problems arise when the power clean is introduced without the proper progressions and is therefore rushed. Before a power clean is attempted athletes should possess the proper mobility and stability to perform the movement. Rushing the process or simply skipping over it to get to a poorly executed product is not the way to go about such a complex exercise. When taught and progressed properly this is a great exercise to add to your training program.
* power clean set up positions w/ coaching cues from “Starting Strength Basic Barbell Training” 3rd Edition, Mark Rippetoe