The following is an exclusive excerpt from the book Developing Power, published by Human Kinetics. All text and images provided by Human Kinetics.
To develop explosive power in the vertical plane. This exercise is less technically demanding than the power clean from floor.
- Using a slightly wider than shoulder-width pronated or hook grip, begin by taking hold of a loaded barbell in a lifting rack (or set of blocks) that is set at mid-thigh height.
- Position the heels approximately shoulder-width apart, with the feet facing slightly outward.
- Bend at the knees slightly and flex at the hips to lean the torso forward, allowing the barbell to move down the thighs to a starting position that is just above the knees. At this position, the shoulders should be over the barbell, the elbows pointing out, and the head facing forward (more than what is seen in figure 7.12a) and in line with the spine.
- Begin the upward movement by rapidly extending the hips, knees, and ankles while maintaining the shoulder position over the barbell.
- Allow the barbell to slide up the thighs to ensure it remains as close to the body as possible.
- As the joints of the lower body reach full extension, rapidly shrug the shoulders.
- When the shoulders reach their highest elevation, flex the elbows to enable the barbell to remain close to the body as it rises in the vertical plane (figure 7.12b). The explosive nature of this phase may cause the feet to lose contact with the floor.
- Rapidly move the feet and legs into a quarter-squat position while forcefully pulling the body under the barbell.
- As the body moves under the barbell, rapidly thrust the elbows forward to catch the barbell on the front of the shoulders (figure 7.12c).
- In the catch position, the torso is nearly erect, the shoulders are slightly in front of the hips and the head remains in a neutral position.
- Recover to a standing position with the barbell on the front of the shoulders (figure 7.12d).
In a controlled fashion, lower the elbows to unrack the barbell from the shoulders, and then slowly lower the barbell to the thighs.