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Power cleans develop all round body power.
Now I have saved the best for last. This exercise is one exercise you will see used by most strength and conditioning coaches. It is a major step in developing playing speed in most sports.
Primary Muscle: Quads and spinalis
Secondary Muscles: Shoulders, triceps, Forearms, hamstrings, Glutes, hip flexors, lower back and calves.
Equipment: Barbell
Force: Pull
Mechanics Type: Compound
Utility: Power
Phase 1 / Preparation
Stand close to the bar, feet shoulder width apart you should be able to see half of your feet infront of the bar. Bent your knees until the shins brush the bar, with straight back and arms bend down keeping the back straight take the bar in an overhand grip.
Phase 2 / Execution
i) Raise the bar to the knees with straight arms and back contracted tight, shoulders should be over the bar head looking straight ahead
ii) Second phase the knees drive back under the bar and upward while extending the back and shoulders upwards
iii) At this point the althete finishes the pull and then jumps under the bar.
Phase 3 / Receiving & Return
“Receiving Squat position” Bar across the shoulders elbows held high back and legs braced then returning to standing position.
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