How to perform exercise
- Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.
Upward Movement Phase:
- Slightly flex the hips and knees, keeping torso erect.
- Immediately follow with an explosive push upward by extending the knees.
- Keep torso erect and tensed.
- At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.
- At maximum plantar flexion, push bar from the shoulders.
- Push the bar with the arms to a fully extended elbow position overhead.
Downward Movement Phase:
- Lower bar to shoulders.
- Flex hips and knees slightly as bar touches shoulders.
- Straighten the hips and knees before the upward movement phase begins again.
- Exhale through the sticking point of the upward movement phase.
- Inhale during the downward movement phase.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Triceps, Quads, Calves
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
|Goal||Sets||Reps||Weight, %1Rm||Rest between sets|
|Strength||2-6||1-5 reps||100-85%||3-7 min|
|Mass gain||3-6||6-12 reps||85-60%||1-4 min|
|Fat burning||2-4||13-25 reps||60-40%||1-2 min|
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.