Cleans in Weight Lifting: Things You Should Know

Cleans comprise complex physical movements performed with bursts of energy in a brief duration of time. Its hallmark feature showcases lifting weights from the ground to the level of the chest in a fluid manner. Of particular emphasis is the execution triple extension from the waist down - involving the downward push of the feet at the ankle joint, straightening of the knees, and final backward tug of the thighs by the pelvic girdle, all contributing to a mighty but dampened jump.

What Cleans Can Do For You

Due to the prerequisite of power production in majority of sports and Olympic events, this exercise proves invaluable in training and conditioning. It allows sprint runners to catapult their weight from setting marks on the track, long jumpers to leap farther, basketball players to hop higher, and weight-lifters to do better. Performing cleans as exercises envelope virtually all games, and they are able to greatly contribute to overall performance of the athlete. In the end, muscle fatigue is decreased, better posture attained, ideal strength levels matched, and methods improved.

Some Precautions

Like any physical activity, proper technique should be followed at all times, and wrong habits be corrected by a trained professional. Due to its inherent nature of lifting weights, doing cleans should focus first on the stance, then affirmative understanding and actual practice of key positions as provided by the National Strength and Conditioning Association (NSCA), then to the actual introduction of the barbell in the exercise, and on to gradual increments of heavier weights. Deviation from such procedures commonly result to injury, varying in location and severity among the joints of the body; such as back pain, tendonitis, muscle fatigue in the outset, and many more musculoskeletal affectations.

How They Are Done

There are a variety of sources that will explain how cleans are to be done. Most are very technical, detailed, and helpful. From the NSCA, the seven phases, in correct order, are Starting Position, First Pull, Scoop, Second Pull, Descent Under the Barbell, Catch, and Finishing Position. Full resource of their guidelines are available online.

Have fun and enjoy this exercise to improve your fitness concentration. They can do a lot for the athlete, but always consider safety and proper technique to avoid harm.