Clean Phase
Both elbows should be moving in the transverse plane toward and across the chest. These actions will allow you to catch the bar on top of the shoulders; deltoids and clavicle. Keep your head and back flat. Once the bar is under your control begin to rise by using the trunk, hip, and knee extensors to a standing position and slightly abduct the elbows to a functionally comfortable position. Since the bar is resting on the deltoids by the scapula being protracted your wrists are gripping the bar in extension, hands still in pronation, and biceps flexed. Engage your abdomens and erector spinae to provide stability.
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The clean phase begins at the moment the bar reaches mid sternal. As the actions of the body are created upward momentum, you will use that to your benefit to continue the clean & jerk. The second the bar is mid chest you will squat by eccentrically contracting the hip extensors to flex, but you will be squatting to allow your elbows to be lower than the bar and adduct horizontal and protract the scapula away from the spinal column during the upward momentum, the wrist is also entering extension and rotating around the bar.
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