![]() ![]() The Chinese are the most dominant Olympic weightlifting team in the world! This post shows the proper power clean technique used in China and broken down visually in our new Chinese weightlifting book. Step 1: Find your Power Clean Start Position.How do you do a Power Clean Step by Step?.So, if you want to power clean the most weight with the least stress during your Olympic weightlifting, CrossFit training, or sports-specific power clean workout, then you’ll love this power clean tutorial! In fact, the average power clean among Chinese weightlifters weighing 56 – 85kg is double bodyweight, but some can do much more! In fact, this is the exact same process taught to build the top Olympic weightlifters in China, but it works for ANY body type! Flip your hands back over and lower the weight back down to your waist.In this post, I will show you EXACTLY how to power clean with the perfect technique using Chinese weightlifting.As the bar reaches your midsection, you will shrug your shoulders up and then flip your hands under the bar and catch it at shoulder height.Stand back up straight with an explosive movement, and as you do, you will drive your forward and extend at your ankles, rising up on your feet.Now bend at the waist and lower the bar down to the top of your knees.Keep your back straight and bend slightly at the knees.Stand up straight and hold the barbell with your arms hanging down.Grab a barbell with your hands about shoulder-width apart.This exercise can also be done with dumbbells instead of a barbell.If you feel it mainly in your arms, you are doing it wrong.After you have mastered the form, really focus on explosiveness during each rep.Make sure that you have the correct form before going for a heavier weight.Develop leg strength, core strength, and open up the hips.Similar Basketball Exercises and Resources Really focus on form for this basketball exercise, and don’t go up to a heavier weight until you have mastered the movement.Įquipment Needed: Barbell and weighted plates, or dumbbells. However, it is a complicated exercise, and it must be learned the correct way before attempting. This hang clean exercise will translate into so many different on-court skills, and it should be done by every basketball player that is old enough. Players who are stiff and have trouble with flexibility also tend to struggle to make athletic movements. This is really important in athletics because the more a player can load up, the more they can generate force. Along with improving the player’s strength and explosiveness, though, hang cleans are great for opening up the player’s hips and allowing them a better range of motion. This exercise will focus on the athlete’s legs and core strength, which are both extremely important for a basketball player. Baseline Out of Bounds Zone Basketball PlaysĪs far as exercises go for vertical explosiveness and power, you won’t find much better than the hang clean exercise.Sideline Out of Bounds Basketball Plays.Cross Screen Down Screen Basketball Plays. ![]()
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