From Sabino High School - Tucson, Arizona

Ian Explosive “Jump” phase.

In recent years The fastest growing trend in the athletic arena involves female weight training. While many females have been lifting and making exceptional progress for years, women’s athletic development through weight training has exploded in recent years. At Sabino High School, this increase in our female enrollment in Weight Training Physical Education, boosting our overall enrollment. Rather than remove males from increase in female enrollment in Weight Training Physical Education, boosting letes and non-sport oriented students of both sexes who are interested in weight training for a wide variety of other reasons.

To supercharge our female athletes, we decided to emphasize the Power Clean as our premiere lift.

Since we are a true BFS football program and many of the girls were currently working along side boys who were members of the football team, this was an easy decision. enrollment. continue lifting. knees. The “hip-pop”

Teaching the Power Clean to female athletes, pound bumper plates. This was an important element in getting some Carmen Sather, projected to be a top softball player in of the girls to try this lift, the state demonstrates the Power Clean. Head position thigh with reasonable Previously, we had to is good. Elbows should continue to be forced froward get many of the girls and and up. The stance is a little too wide (athletic stance) done smoothly. bells and setting them on boxes. While this gave them the feel of “cleaning”, it looked so different as the bar touches the mid-thigh from the “pop”, simply jump up. A good ment felt inferior and unmotivated.

With the new aluma-lite bar and the full-sized plates, 55 pounds looks like a ton of weight and the lifting larger athletes were doing.

20, they add two new plates. It really gets all of the athletes “pumped”. I teach the Power Clean just like I would any element of my sport. I break the lift into the component parts of stance, “hip-pop”, jump, elbow pull and rack. I teach the stance in conjunction with the Trap Bar Dead Lift. The feet should be aligned slightly out and just wider than the shoulders. single unit. To get a great elbow pull, start by teaching the Upright Row Lift. and unmotivated. the elbows to go straight to the side.

With the new alumalite bar and the full-sized plates, 55 pounds looks like a ton of weight and After this lift is done well, we immediately combine it with the “rack”, reversing the grip to rest the bar on the front of the shoulder, so the arms are not holding the weight up, only stabilizing the resting position of the bar. Again, as in the “pop-jump” perfected. smooth. does not have to be lifted up to shoulder height. nation of proper technique, quickness and strength, the athlete can get under the bar, rack it, and Front Squat into a standing position. In this manner the amount lifted will quickly rise. As improvement continues, add snap to the lift and overemphasize the pop of the hips.

Look for the chin to lead the body upward and forward and keep the head in great position. Allow the athletes to jump and snap their legs outward to aide the Front Squat position. Most of our female athletes are cleaning their body weight and many are way above this level. While we are not a school that concentrates on max’s for lifting progress, our lifting set totals have shot skyward dramatically for all of the athletes who work on a year-round basis.

Our girls basketball team, with no starters over 5°11”, is able to press from buzzer to buzzer and compete with the best in the state using quickness, jumping ability and aggressiveness. Most of the girls are excellent Power Cleaners and lift inseason, as well. best lifters in the group have dramatically improved their shooting percentages as well as their shooting range.

Darynne, with the start position of the Power Clean: Head up, Chin Down, Elbows Straight. Advanced Coaching Points: 1.

Stance could be an inch or two narrower so that the knees are directly above the toes (Jump Stance). 2. The wrists could be rolled slightly over the bar to facilitate hip-pop. the “pop-jump” and the “pull-rack” until smooth is very important. males to keep this pace. More importantly, through this lift, one of our school’s weight room for each other’s abilities...

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From BFS Magazine — Spring 1995. Part of the BFS Magazine Archive (1980–2014).