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Movements Weightlifting Power Clean

Overview & Demo

Deadlift the barbell until it reaches the height of your upper thighs. Without stopping the upward momentum of the bar, violently jump and shrug upwards while simultaneously pulling yourself down. Receive the weight at your shoulders. Complete the movement by standing fully with the barbell at shoulder height. Safe/efficient technique requires the hips to fully extend, with the arms locked out, upon jumping/shrugging, and the use of a full front "rack" position when receiving the object. A "power" clean refers to the height of the receiving position. Anything above full depth (hip crease below the knees) is considered a power clean.

Equipment

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Rogue Beater Bar
The Beater bar is a 31 MM bar with no center knurling and has Olympic knurling marks. The shaft is black zinc and the sleeves are bright zinc coated. This bar is not made for competitive olifts, it is meant to be the bar that takes a high rep beating where the diameter of the shaft is not essential. - RogueFitness.com
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HG Rogue Bumpers
Plate diameter: 450mm (IWF Standard is 450mm). Collar opening: 50.40mm. Insert type: Stainless Steel. - RogueFitness.com
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Rogue HG Collars
Our all new ROGUE HG Collars, with patented locking mechanism that will hold on repeated drops! - RogueFitness.com

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CrossFit Journal Articles

  • The Clean
    In its finest expression the clean is a process by which the hips and legs launch a weight upward from the ground to about bellybutton height and then retreat under the weight with blinding speed to catch it before it has had the time to become a runaway
  • Pulling Exercises: Hip It Before You Whip It
    Learning how to pull a weight off the floor or a platform correctly can help every strength athlete to better perform a number of very beneficial exercises: power cleans, power snatches, full cleans, full snatches, clean and snatch grip high-pulls, and co
  • Analysis of the Transition
    There are three pulls in weightlifting. The first pull is the positioning pull. The second pull is the explosive jump to full extension. The third pull is the aggressive pull-under against the bar into the receiving position. There is also a transition (o
  • The End of the First Pull
    The end of the first pull is higher than many athletes realize. Patience is required to stay over the bar all the way up. Jumping too early inevitably leaves the athlete forward. This is true for both the snatch and the clean.
  • The Holy Trinity of Strength Training
    Bill Starr writes about the holy trinity of strength training. If you’re looking to build brute strength, you need to avoid machines and biceps curls. Instead, focus your time in the weight room on a small number of core exercises that hit the main m
  • Receiving the Bar
    Coach Burgener begins by having his daughter, Sage, jump her body through a range of motion from the high hang position and land in a front squat. Natalie Woolfolk follows, but uses distinctly different form. She first receives the bar, then squats. Coach
  • More Pop at the Top
    Bill Starr believes finishing the pull is the only way to succeed in Olympic lifting once the plates start adding up. This article is for any athlete who’s trying to improve numbers on any type of dynamic pulling exercise. These include not only the
  • 12 Tips for Coaching O-Lifts in the CrossFit Box
    Hall-of-fame Oly coach Bob Takano has nearly four decades of coaching experience. He offers some advice for CrossFitters who will be teaching the quick lifts to their athletes.
  • The Burgener Warm-Up
    Would you trade 2 minutes 38 seconds a day for a few PRs in the snatch or the clean and jerk? If you would, then you need to start doing the Burgener Warm-Up and the skill-transfer exercises that follow it. The series of movements takes less than three
  • The Power of Dynamic Pulling Exercises
    Over the last decade, I’ve noticed that most athletes in the weight room are emphasizing static back exercises like deadlifts, bent-over rows, good mornings, and various machine pulls rather than dynamic, explosive exercises such as power cleans, power

Olympic Lifting

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Coach Burgener knows more about Olympic Lifting than anyone on this planet. If you want to improve your snatch and/or clean & jerk then you NEED to attend the CrossFit Olympic Lifting. If you haven't heard of Coach B then you should slap yourself. Check out these CrossFit Journal articles for more info: The Burgener Warmup(free), The Stance, Clean and Jerk, Receiving The Bar and Snatch Grip Position

Power Lifting

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Improve your Deadlift, Bench Press and Backsquat with the CrossFit Power Lifting Course. If Louie Simmons is good enough for the various NFL and NCAA football programs then he's good enough for you. Check out these CrossFit Journal articles for more info: Louie on the Conjugate System and Dynamic-Effort Day

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