Clear is a very useful and important exercise that’s enjoyed by weightlifters, practical health athletes, as well as a wide range of other sports enthusiasts: martial arts, wrestling, athletics and many more.
The squat clear or power clear is a high-speed, steady raise of the barbell. It’s done by raising the barbell quickly from the platform up to the shoulders. This exercise is excellent for increasing power and engaging all major muscles in the body.
This article will share my personal top 5 tips that should improve your method of lifting weights and help you get closer to doing so.
Before I start, I want to bring to the attention of each athlete a very important topic! Remember that a full-fledged, basic warm-up is not a secret trick reserved for the elite, but a rule that must be followed by everyone who calls themselves an athlete. Step one: warm up. Step two: training session.
Place of the entrance rack and elbow rotation
This will greatly increase your chances of achieving a erect position after a strong pull. This part of the clear is usually a problem for beginners, who lack the flexibility of their lats, triceps, and elbow joints.
Stretching and warm-up exercises:
Lesson 4 / ClearMC / TOP5 Stretching Higher physique
Lesson 4 & 19 / Clear MC / Entrance Squat + straps
Lesson 4 / ClearMC / Elbows stretching
This will help you to increase your elbows and put the barbell comfortably on your shoulders. I am not a fan as a coach of holding the barbell in the rack with an open-hand grasp.
For me, the barbell is not properly protected. One must simply work on its positioning during training.
The first place.
Weightlifters should pay attention to the beginning position. All parts of the train are dependent on your initial stance. You should not forget the fact that your starting position is something that you can control. Take your time to do things right.
Before beginning the motion, stabilize your feet, open your chest, tighten up your lower again, loosen your arms, and place your shoulders above the bar. I often see athletes who are too relaxed or fidgety in their starting position. In the course of the clearing, I believe that the athlete should be tight like a rope to maximize energy growth at the beginning of the pull.
Keep the barbell as close as possible to your physique.
The closer the barbell is placed to the athlete, the more precisely they can control it. Once the barbell starts moving away from the athlete they will lose their balance and be unable to apply pressure correctly in the explosive portion. The quality of barbell catching is determined by the position of the barbell during the explosive and pull phases. Many novices find it difficult to control the barbell during the first pull up to the knees. It’s for this reason that I recommend learning to handle the barbell as close to the body as possible — and taking your time while you’re learning, since loopy speed alone will not improve your chances of a successful raise.
It is important to carry out the installation of the facility in a proper way.
When the barbell reaches mid-thigh, the explosive extension phase of the clear starts. The athlete must be able lift their feet off the floor at this level: they should jump up using their soles, their chest extended and their knees barely bent. Keep your feet flat as you pull the barbell.
The more you press on the barbell, the more you will feel it. You’ll put more weight on your feet when the explosion reaches a peak. But this shouldn’t be done by force: make sure it’s natural. Remember: The ability spot is a bounce. You will not be able to bounce as high as you would with a “regular vertical bounce” but lifting your feet off the floor is essential for power development.
Dropping below and receiving the barbell
Believe me, simply raising the bar high enough and then dropping beneath it will not make you a successful clear. Here, precision and timing are equally important.
Place yourself under the barbell, rotate your elbows, and become aware of the vibrations as the barbell touches the shoulders. This part can be developed by performing muscle squats, dangles and blocks cleans.
Use these five ideas to help you with your energy and squat cleanings. My CLEAN Masterclass has some cool strategies and development.
I’ll conclude by quoting my coach. “What weightlifters are lacking is not energy, but abilities and technique, so that’s where their focus should be.” This is true for athletes at any level of training.
Related Articles:
Welcome to CLEAN MASTERCLASS
CLEAN VS SNATCH
CLEAN vs POWER CLEAN
ROTATION OF THE ELBOWS
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