As a changeup (Throwing a “Changeup”), about once a month, we substitute the Power Clean for the Hang Clean in our weekly workout. There is not a great deal of extra teaching involved with the lift; most of the technique and instruction is the same as Hang Clean. The starting position is different, so most of our coaching deals with getting into the proper power position at the beginning of the lift.
We like this as a changeup because it helps teach the position we want the athletes to get into at the beginning of the hang clean. At the beginning of the explosion phase of the Hang Clean (The Core Lifts – Hang Clean) sometimes the athletes have a tendency to bend too much at the waist, consequently using the back instead of the legs to complete the lift. By teaching a good power position (starting position) on the Power Clean, it reinforces the position we want the athletes to be in at the start of the explosion phase of the Hang Clean.
The athletes should begin with their knees over, toes under the bar. This will get the bar close to their body where it should remain throughout the lift. They should have good bend in their ankles, knees, and hips. Their hips should be down, with their shoulders back, and head slightly elevated.
We teach that the movement will begin slowly, with the bar accelerating as it reaches the area around the knees. From this point on, the lift is identical to the Hang Clean.
Below is a telestrated video (with audio) of athletes displaying varying degrees of technique.
Questions and Comments are always welcome!
Jeff Floyd – firstname.lastname@example.org