By Dr. Greg Shepard

quickness. He is forced ro create a maximum summation uf force with his entire body. I really saw this happen when working with Mark Eaton of the Utah Jazz. Wlhen he was doing 125, he would wimp it up and that·s how he louked rebounding and blocking shors. I thought seriously about getting him a ballerina outfit. But then his technique improved with a much more aggressive attitude towards the clean. Now, he cleans 215 and during a lift he lets our a roar and explodes through the lift.

Mark now leads the N.B.A in blocked shots and leads the Jazz in rebuunds I would now like to put a football helmet on him It is tremendously important to use these following guidelines for reducing the possibility of injury and attaining success.

Chris Durand DT from East Carolina U Cleaning .~ 19 I have recently read two articles on the clean which discourage this great lift on the grounds it is dangerous and does nor develop explosive power. Since it IS one of our core lifts in the BfS program, 1 want to reaffirm our position. Wle believe in the clean. Wle believe the clean is a great lift for football, basketball, track, baseball and all other sports dealing with ex plosive power. Wle believe the clean to be a safe lift. There are, for example, many more injuries on the bench press than the clean. Also, weighr training in general has proven to be about the safesrof all activiries.

Wle feel we are in touch with whar is happening around the ClJuntry better than anyone. \'<Ie are doing clinics nearly every week of rhe year outside of our home base in Utah Sometimes we do ) clinics in one day between our staff at BfS. Wle ;Iso have a roll free number which is constantly used by high school coaches. Wle are literally in personal touch with tens of thousands of athletes and coaches in every corner of the United States. At this point, we jmt do not have anybody complaining "bo1lt the clean. Since these articles came out, we have made it our business to ask if there was a problem. We obviously do not want to recommend something dangerous.

It is our conclusion that cleans are safe l Now we will address the question of cleans nor developing explosive power. Wle believe it does ' Especially in the marginal athlete. Coaches, how many times have you seen one of your players with a big upper body but he JUSt can't hitl And, conversely, the player who weighs 155 pounds who wiJl JUSt knock your socks off What the clean can do, is help the athlete who does not have that narural hitting ability. Wle also have standards. The varsity standard js 175, All-State 2.'>5 and All-American is )00. Things do nor really start to happen until about the 200 pound level is reached.

Then, the athlete is forced to execute the lift with correer technique and I.. Never do more than 5 reps during a set. 2. Only clean once a week. ). Do nor bounce the bar on reps, but pause and make sure of a proper starting position. 4 Maintain a proper position at the start. A Flat back. B. Feet should be flat on floor especially rhe heels with rhe shins placed on the line on rhe bar where rhe knurling begins C Arms srraight. D. Bar should be rouLhing rhe shins. E Hands should be placed on rhe bar very close to the lifters legs. 5. Maintain a proper position during the lift. A Chin up and shoulders back. B. Elbows high. C Bar should be as close to chesr as possible. D.

The bar should actually travel in a plane several degrees backward; never forward. E. Snap explosively under bar wirh elbows snapping forward under bar. F As rhe body surges under the bar, the lower back should be in a concave posture. If you desire additional information un the clean our video cassette called the Core Program is excellenr or try to attend a BFS Clinic in your area ..

From BFS Magazine — March/April 1984. Part of the BFS Magazine Archive (1980–2014).