|
|
|
 |
 |
POWER CLEAN STARTING POSITION |
FEET AND HAND PLACEMENT IS VERY IMPORTANT. |
|
| |
|
 |
|
3 POINTS OF CONTACT |
FEEL THE STEEL WITH SHINS. TAKE SLACK OUT OF BAR. BACK FLAT, EYES UP. ELBOWS OUT. KNEES BEHIND EDGE OF FOREARMS. BEGIN PULL WITH SHOULDER LEADING AND HIPS MOVING FORWARD. |
|
| |
|
 |
|
TRIPLE EXTENSION |
THE MAIN REASON WE DO CLEANS IS TO PROMOTE GROUND BASED EXPLOSION. THIS IS IMPORTANT IN EVERY SPORT. CORY IS BEGINNING HIS DROP AFTER THE TRIPLE EXTENSION. |
|
| |
|
 |
|
DISTRIBUTE WEIGHT TO HEELS |
SINK THE HIPS AND KEEP EYES UP. THROWING ELBOWS UNDER BAR AND UP. ELBOW PLACEMENT IS VERY IMPORTANT IN THE DROP PHASE. THIS WILL KEEP ERECTORS LOCKED. |
|
| |
|
 |
|
ELBOWS AND EYES UP. WHICH KEEPS THE BACK LOCKED AND RIGID |
|
| |
|
 |
|
WEIGHT ON HEELS. PUSH THROUGH HEELS AND DRIVE UP. |
|
| |
|
 |
|
STONG AS A BULL ON THE TRIPLE EXTENSION.....QUICK AS A CAT ON THE DROP. |
|
| |
|
 |
|
ERECTOR SPINAE |
AS YOU HAVE READ THROUGH THIS WEBPAGE YOU HAVE HEARD MANY REFERENCES TO THE ERECTORS AND THE IMPORTANCE OF A SOLID LOCKED BACK. THE ERECTORS PLAY AND IMPORTANT PART IN SPORTS AND ATHLETIC PERFORMANCE. IT CAN ALSO BE TROUBLESOME FOR AN ATHLETE THAT DOES NOT TRAIN CORRECTLY. THIS MUSCLE GROUP MAY BE ONE OF THE MOST IMPORTANT IN THE BODY BECAUSE IT TIES THE UPPER AND LOWER BODY TOGETHER, JUST AS THE ABS AND OBLIQUES TIE THE FRONT OF THE BODY. PERFORMANCE-WISE IT IS ESSENTIAL FOR ALL FULL BODY ATHLETIC MOVEMENTS. FOR MORE INFO GO TO
www.exrx.net/Muscles/ErectorSpinae.html |
|
| |
|
