Free versus fixed weight training

Science is now starting to prove what our predecessors did instinctively.  We seem to be going around in circles, having started with free weights, then proceeded to machines for their ‘safety factor’ and now reverting back to free weights because of their functional value. 

Not so long ago it was considered too dangerous to prescribe free weight exercises to the general public because of their instability.  The Australian Institute of Sport is at the forefront of exercise science and yet their gym essentially contains only Olympic rubber weights along with a selection of free weights and bars. 

Olympic Weightlifting is probably the most productive in building strength, size, power and speed and it is the oldest form of competitive lifting.  Derivatives of the competitive lifts that are very appropriate training exercises for all sportspeople and a lot of fitness enthusiasts are the Power Snatch and the Power Clean.

These two exercises are similar to the competitive lifts, apart from the need to ‘catch’ the bar in the deep knee bend position.  To perform a Power Snatch or Power Clean, the finish position should be reached with the top of the thighs above parallel.

In this article we will introduce the Power Clean and the key tehnical components of this exercise.  In future issues we will look at the Power Snatch, Olympic style Pull movements, Squat exercises and other Olympic lift derivatives.

The Power Clean

This exercise is usually performed with an Olympic barbell weighing 20kg that has sleeves, which turn or spin, for the plates to fit onto.

The plates are of various weights from 1.25kg to 25kg with denominations above 10kg all coming in the same diameter so that the bar sits at the correct height off the floor [mid shin].  Collars can be fitted outside the plates to ensure they remain firmly on the bar whilst the athlete is lifting.

The Power Clean is a fantastic whole body exercise – so you are not just working the legs or the back or the shoulders – but every major muscle group is being called into action at various points of the lift.

To commence the lift you need to have your feet under the bar at shoulder width apart and so the bar is mid-foot or around the start of the laces in your shoes.  In order to grip the bar in an overhand manner, squat down into a deep knee bend position.  Grip the bar outside your knees whilst in this position and keep your head up with a straight back.

The first movement is a leg drive off the ground to get the bar moving.  Once the bar comes over the knees and as you begin to straighten or stand up the shoulders shrug rapidly upwards and the arms break at the elbows so the bar accelerates vertically.  This action is not dissimilar to an upright row movement.

As the bar moves towards the top of the chest and as you reach full extension the lifter must now drop under the bar to catch it on the shoulders.  Olympic bars spin and this allows the wrists to turn quickly and the elbows come through and upward to allow the bar to rest on the front of the shoulders.

Once the bar has been caught then you can stand up into a fully upright position to complete the exercise.  If rubber plates are being used you can then guide the bar back to the ground otherwise you will need to lower it in a controlled manner to the ground.

The Power Clean does require some supervision at first but do not be afraid of this incredibly beneficial exercise!  Use light weights and move gradually to a weight that requires some work on your part without losing form.

Here is an example of how you could incorporate the Power Clean exercise into your weekly routine:

Key points:

[This is assumes you train at least 3 times per week as opposed to consecutive days]

1.                Begin with a light weight on the first set(s) [i.e. the first line] and add some weight to the bar for the next set(s) [i.e. the next line] and again for the last group of sets.  It is important to get through the exercise comfortably and not go to failure. 

2.                The weight will vary each day because of the variation in sets & reps. 

3.                The weights will also vary each day for the same reason.

4.                Do not adjust from week 1 to week 2 but you may wish to increase slightly for weeks 3 & 4.

5.                Technical efficiency is the first motivator with this exercise and this can take some time before you feel comfortable.

Good luck & have fun while you workout!

Richard Dryden

Olympic Weightlifting NZ Coach

Strength & Power Trainer