Perfecting the Clean
The Power Cle an along with the Parallel Squa t are the two most important lifts for an a thlete. It is supe r as a multi-joint movem ent exercise . Coa ch es and athletes must work hard to perfect superior technique. Once accomplished, dynamic cha nges will occur in expl osiv e power, speed, jumpin g and athletic technique. Also, before real positive effects can be realized , hig h schoo l athletes shou ld Power Clea n 235 po unds with excellent form. College a thletes should do 325 pounds. If the po u ndage can' t be accomplish ed , usu all y it is beca use th e athlete doesn 't fu lly und erstand the jump phase.
Let's ana lyze it more fu lly: BFS Coach Stefan Fern ho lm in the big photo is literally try in g to jump off the gro u nd . Look at this pho to close ly. Stefan ha s Power Cleaned 473 po u nds! Here' s w hat you do: Bring the bar off the floo r under complete con trol. Don ' t jerk it. As the bar is raised , ge t in to a rea dy jum ping position as sho wn by Barry Sanders. No w, JUMP! Then, pop the feet out to an a thletic positi on and catch the bar like Blue Ed wards. Fina lly, stand erec t w ith the ba r resting on the sho ulders, as shown by John N ichols. Also, use our Training Plat es, Bumpe r Plat es, new Clean Video an d Pro -Elite bar.
From BFS Magazine — Winter 1991. Part of the BFS Magazine Archive (1980–2014).
