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Sandbag Power Clean

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    When we're doing a power clean,
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    whether it's a barbell or a sandbag,
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    definition is taking the weight from the ground
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    to the front rack position.
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    Couple of key points on this in terms of coaching cues
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    right when we get down in that position before you make the pull,
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    always readjust the body,
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    make sure you do a checklist of a couple of things
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    your back straight and rigid always, never rounded out, right?
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    And that's gonna be duplicated or replicated with any exercise that we do here.
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    Rule number one in
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    that,
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    taking weight off of the ground back straight.
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    The power.
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    The power is generated from the legs and the hips.
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    Key to remember that,
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    not the arms in the back.
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    So, when I pull the bag from the ground or a barbell from the ground,
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    I should be achieving full extension of the hips even
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    before my arms and my back play a role.
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    That
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    weight should be floating in the air,
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    so to speak,
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    because you're developing so much power and strength from the hips.
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    So, you're going to begin by getting into the position over the
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    sandbags so that your chest and shoulders are hovering over it,
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    right?
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    So, that
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    is
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    your center midline
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    is,
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    directly
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    in contact with the sandbag pulling it from the ground to the front rack.
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    When we talk about the front rack
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    that is making sure that you're pulling the weight up to this position here
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    where your elbows are parallel to the ground.
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    This will support any weight.
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    So, what you're doing is essentially creating,
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    if you can imagine a squat rack,
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    if you will,
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    your shoulders are the squat rack,
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    so a bar or a sandbag should be resting here on the shoulders.
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    What you don't want to see his elbows dropping,
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    sandbag or barbell here out in front of you pulling you forward.
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    What happens there is that gravity
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    and weight of the apparatus is gonna pull you forward.
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    What always happens from that point in time is a train wreck,
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    OK?
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    It's a chain reaction.
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    They'll pull you forward,
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    round out your back,
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    and again then we're in bad physical posture there.
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    So,
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    from a side profile when I do the position of a power clean,
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    I got the sandbag right over my feet,
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    chest again right over the sandbag.
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    Straight back,
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    chest should be tall, right, as soon as you drop your chest,
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    you'll see this in the back,
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    raise your chest towards the sky.
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    From here I'm just pulling the sandbag up to the front rack,
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    setting it back up.
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    And again,
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    one
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    more
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    OK,
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    from the front.
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    Again,
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    chest high,
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    eyes forward.
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    One more.
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    Sandbag Power cleans.
Title:
Sandbag Power Clean
Video Language:
English
Team:
BYU Continuing Education
Project:
SWELL-125 (BYUO)
Duration:
02:59

English subtitles

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