Clean Flashcards
(27 cards)
What is Reactive Strength?
The ability of an athlete to produce a high concentric action followed by a rapid eccentric contraction
Reactive Strength determines …
The length of the sink when catching the barbell
In the 1st pull, what is the recommended travel direction of the barbell during a lift?
The barbell travels as vertical as possible.
This ensures optimal lifting mechanics and efficiency.
In the 1st pull, where should the knees be positioned in relation to the bar during a lift?
The knees should be behind the bar.
This position helps maintain balance and proper lifting form.
In the 1st pull, what should remain consistent during the lift?
The torso position should remain consistent.
A stable torso helps in maintaining form and prevents injury.
In the 1st pull, how should weight be distributed across the feet during a lift?
Weight should be distributed front to back and equally across the foot.
Proper weight distribution aids in balance and control.
In the 1st pull, what occurs
Shoulders should be advance of the barbell.
Pull to a vertical shin
In transition, what is the optimal position for the barbell to produce maximum force?
Barbell should be in a position most optimal to produce max force.
This refers to the alignment and placement of the barbell during lifts.
In transition, what body position is referred to as the ‘power position’?
Body moves into ‘power position for 2nd pull.
The power position is crucial for generating force in the second pull of a lift.
In transition, when should contact with the barbell occur?
Contact with the barbell should occur during the lift.
This emphasizes the timing of the lift in relation to the barbell’s position.
In transition, what is the position of the shoulders when performing a lift?
Shoulders on top of barbell
This position is crucial for maintaining balance and control during the lift.
In transition, what is the movement involved in transitioning to a lift?
Pull to a jumping position
This movement prepares the lifter for an explosive lift.
In transition, what are the variations in barbell position?
Hip crease for snatch
The snatch requires the barbell to start at the hip crease for optimal lifting mechanics.
What is the optimal barbell position for a clean?
Midthigh
The clean involves starting the barbell at midthigh for effective power generation.
In 2nd pull, what is the direction described as vertical and slightly rearward?
Vertical and slightly rearward direction
This term relates to biomechanics or movement analysis.
What should occur in the 2nd pull?
Triple extension (ankles, hips & knees) has carry over into sporting contexts.
In triathlon, triple extension significantly enhances power output especially for running and cycling.
Triple extension also enhances running economy - it reduces the energy required for running at a given speed
What does all the work during the 2nd pull?
The lower limbs - arms stay long & straight
During the receive, what is the maximal bar height in relation to the naval height?
The maximal bar height should be pulled to naval height.
This positioning ensures optimal leverage for the lift.
During receive, what alignment is necessary for receiving the bar during a lift?
Receive the bar with hips inline with knees.
This alignment allows for better stability and control.
In receive, what does allowing the body to drop into a squat do?
It absorbs the load.
This technique helps in managing the weight effectively during the lift.
In receive, what is the role of yielding load in lifting?
The athlete yields load, allowing for stretch shortening cycle qualities to aid them to stand up with the bar.
This refers to the athlete’s ability to manage and adapt to the weight being lifted.
Stage 1
Zombie squat / front squat
Jumping hip pulls
- keep barbell in contact with thighs & jump as high as possible
Stage 2
- Scarecrows
Elbows high, speedy flick of elbow & into catch position - Hang jumping pull
Start at top of knee
Control movement down into set-up
Stage 3
- Hip clean
- 1st pull
Shoulders advance of barbell
Vertical shins must be attained
