power clean

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The Clean Pull is a Versatile Exercise

The Olympic lifts and their variations are used extensively in the strength and conditioning of athletes.  They are performed quickly (barbell velocity of 2-4 meters per second) and generate great power (depending upon the author they may require the athlete to generate between 20 and 50 watts/kilogram during the second pull).  The challenge is that the lifts are extremely technical.  With that in mind, some strength and conditioning coaches use a partial movement, called a pull, in place of cleans...

Kettlebells vs. Weightlifting: Specificity Rules

In what is probably the opening salvo of this, Otto et al published an article in the May issue of the Journal of Strength and Conditioning Research looking at the effectiveness of kettlebell training versus traditional Olympic lifting on performance measures.   To compare these two modes, the authors studied thirty college-aged men and had them train twice per week, for six weeks, in either a kettlebell program or a weightlifting program.   The training programs were as follows: Kettlebell: swings,...

Assistance Exercises for the Clean

weightlifting

The clean is an exercise that is fundamental to Olympic lifting as it is part of the clean and jerk which is one of the two contested lifts.  The clean, and its variations, is also fundamental to many athletic strength and conditioning programs as it must be performed quickly, involves the barbell moving at a high velocity, is done standing, uses most of the muscles of the body, and requires the athlete to generate great levels of power to perform...

Dumbbell Cleans

The Olympic lifts and their variations can be performed with dumbbells. This has a number of benefits for an athlete. First, it allows for more variety in terms of the exercise. With a barbell clean, the bar can only be gripped a certain way, the bar must follow a precise pathway, etc. This is not the case with dumbbells. Second, the dumbbell allows for both sides of the body to have to work independently. To perform the dumbbell clean, stand...

Kettlebell Techniques, Cleans

kettlebells

The kettlebell is a popular training tool in many circles. It is often used as a metabolic conditioning tool. However, the fact that kettlebells come in different weights means that they can also be used to increase strength and power. When it being used for this purpose, one needs to be flexible with some of the techniques used on kettlebell exercises. This post is going to focus on how to perform the clean with a kettlebell, with the goal being...