BFS Standards
The Start: Head level, eyes straight, hips down, arms locked, spread chest, back locked -i n.
Pull at Thighs: Head level, eyes straight, hips back, arms locked, pull bar straigh t.
Power cleans are of vital importance. An athlete must do some kind of "Quick Lift." Examples of quick lifts are snatches, cleans, and reverse grip cleans. Quick lifts can be done with a squat style or a power style as illustrated in the "Rack" photo. The power clean is the most popular quick lift and since our BFS standards are based on this lift, it is the quick lift we recommend. The Pm,ver Clean develops explosiveness and aggressiveness. Every muscle is brought into play and when· done correctly every muscle will be ..........- - - - - - - - - - - -.... fired in proper sequence in executing Beginning Pull: Head level, eyes a maximum summation of force.
straight, don't jerk, pull bar straight Some believe the Power Clean is a up, lock back and arms. very dangerous lift. It is not if correct Erect Position: Hips shoot forward, contact is made with thighs, head level, arms locked, eyes straight. technique is applied, besides the bench press is by far the most dangerous and everyone benches. To help athletes and coaches really understand the Clean, we have a su perb video Power Clean segmen t on our core program (see pages 1213). Also, Bruno Pauletto, Strength Coach a t Tennessee, is writing a series of articles on the Power Clean for our BFS journal. This series will continue with our January issue.
Final Pull: Arms Jacked, shoulder shrug, bar moves straight up, explode to toes.
BFS STANDARDS The Rack: Super quick, spread feet, explode under the bar, eyes straight, head level.
Good: Bodyweight VarSity: 175 All-State: 235 All-American: 300 Elite: 350 The Finish: Stand erect, elbows up and straight out, bar on deltoids, bar back on fingers. 63
From BFS Magazine — November/December 1986. Part of the BFS Magazine Archive (1980–2014).
