this topic doesn't want to be a professional guide to power cleans, since it's so complicate for a newbie like me.
However, in my life there were plenty of situations in which I needed to lift a weight (a parcel, for instance) until about my head or just below it. Therefore, I thought to learn how to perform this movement without damaging my back. I'm not expert of power cleans, but as far as I'm concerned, it's an explosive movement which requires much coordination and much experience to be performed in a correct way.
However, when you deal with few kgs objects, I think it's not necessary to perform it in a so explosive mode like power lifters do. What I'm looking for is a basic and simple guide on how to lift a weight from the floor to our head. I don't need to learn how to do it with plenty of kgs, only with low weights. However, I've only found complex tutorials for professional power lifters.
So, I've thought of dividing this "basic power clean" for everyday life in the following steps:
- Deadlift. We perform a deadlift and bring the weight (barbell in the picture, but it may be a general weight) at hips height. We must follow the rules of deadlifts, which are supposed to be known.
Clean We perform a fast elbow rotation around the barbell axis, in order to get the following position.
- Overhead press We perform an overhead press and bring the weight over our head. All its rules are supposed to be known.
Some pictures taken here.
Do you agree with this basic guide? Do you have any advices on how to improve it by keeping it simple (since it's not supposed to be applied with plenty of kgs) and safe?