Squat Power : Part V

• Movements trained, not musculature
• Efficiencies of movement reinforced

It's a debatable point but certainly with athletic training circles one of the most common exercises is the Power Clean. The Power Clean is considered a "Focus" lift within Renegade Training and should be a staple of any exercise program. It is a compound lift that is tremendously efficient in developing the entire body. Additionally, along with the Power Snatch and Push Jerk it is one of the best exercises for developing explosive power and speed. And yet, as I say this, it is equally one of the worst taught exercises. Technically speaking, most online exercise operations rarely demonstrate the movement correctly and without correct form, the desired impact is never garnered. There are many points to stress in teaching this lift but prior to doing so, I want you to understand this is not quantum physics and it really isn't that complicated. I have heard over and over how the classic Olympic lifts are too difficult to teach, but in-fact, they are not. Apply yourself with dedication and commitment, it's incredible what you are capable of. Please read that again because I believe and teach that adversity is something that strengthens you and the challenges are what you overcome. In teaching the Power Clean, the most effective way to start is from the "hang" position just above the knees, then slowly progress to below the knees and eventually to the floor. While I prefer the use of the "hang" as a start position, any individual should be able to be comfortable with any start position. Moving quickly, do this and only this. Feet should be roughly shoulder width apart, with the toes slightly pointed out. The simplest way for you to find this natural stance is to stand upright, jump and stomp down hard. Your landing spot will be a solid indicator of your optimal stance. Stand tall, your chest out as your grasp the bar in an overhand grip, where your hands naturally lie to your sides, which is slightly wider than shoulder width. From here, I teach the lift somewhat different than most because I look at it not from a competitive Olympic lifter but for a wider use of training, sport and occupational. Initiate the movement by pushing the buttocks backwards which will create a bend at your knee's and the back will be at (roughly) a 45 degree angle known as the "neutral position". This action is extremely important as you become technically proficient you will drop and create a rubber-band effect of stretching ready to-- Explode. From this position it is basically an explosive leap, with the entire body violently driving the weight up into the "second pull." From this stage I prefer teaching the lifter to "stomp", which is done by having your feet actually leave the ground and then driving down vigorously into the floor. While this creates all sorts of odd debates within lifting circles, from the vantage of athletic training, it has distinct carryover to teaching the all-important speed factor of creating ground impact. At this stage, then, you continue driving the hips through, extending your trap and re-bend at the knees. As the bar moves up through the ribs and chest, it will have a feeling of "weightlessness" as it unloads. With the elbows driving up and flexed up, the bar is moving close to the body and as it hits mid chest region, the incumbent quickly dips under the bar, shoots the elbows up and through, catching the bar in the proper "rack" position (see photos of Front Squat as evidence of this position) with the upper arms approximately parallel to the ground. Intensity level for this movement is between 40 and 65% of 1 rep max, performed for a total of 4 sets of 6 reps. Rest intervals, depending on work threshold capability, should be between 35 and 45 seconds without deviation.

There are two definitive ways to perform the Front Squat. One is the Olympic style, which is my preference and the other is the adaptation known as the bodybuilding style. I would stress heavily that you look to learn the Olympic style, as it will allow for greater loads, but also give us the latitude to branch off into the training complexes that will be introduced later on. In performing the Olympic variation, the bar sits in the "rack" position as it rests on the collarbone/shoulder region. The lifter may in fact allow their hands to open, yet have total control of the bar. The elbows turn under the bar, basically with the upper arm parallel to the ground and the torso stays taunt and firm. The feet are spaced roughly shoulder-width apart and turned out slightly. Drop into the squat by pushing the butt back into a full rock-bottom squat then push and drive up and thru. Of course for those who try this lift for the first time, they will invariably realize the main issue will be the flexibility to grasp the bar, and may find it better to use the "bodybuilder" style, often associated with the blonde bomber, bodybuilding legend Dave Draper. To perform this style, walk in the squat racks and align the barbell across your chest and shoulders. Cross your arms over the bar, hold and support the bar with your hands. Torso is strong, chest open and complete the lift as in the Olympic style. Intensity level for this movement is between 40 and 65% of 1 rep max, performed for a total of 4 sets of 6 reps. Rest intervals, depending on work threshold capability, should be between 35 and 45 seconds without deviation.

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