Adarq.org

Original Link: http://journals.lww.com/nsca-jscr/Abstract/publishahead/Comparisons_of_Peak_Ground_Reaction_Force_and_Rate.98991.aspx

Abstract.

Comfort, P, Allen, M, and Graham-Smith, P. Comparisons of peak ground reaction force and rate of force development during variations of the power clean. J Strength Cond Res 24(x): 000-000, 2010-The aim of this investigation was to determine the differences in vertical ground reaction forces and rate of force development (RFD) during variations of the power clean. Elite rugby league players (n = 11; age 21 +/- 1.63 years; height 181.56 +/- 2.61 cm; body mass 93.65 +/- 6.84 kg) performed 1 set of 3 repetitions of the power clean, hang-power clean, midthigh power clean, or midthigh clean pull, using 60% of 1-repetition maximum power clean, in a randomized order, while standing on a force platform. Differences in peak vertical ground reaction forces (Fz) and instantaneous RFD between lifts were analyzed via 1-way analysis of variance and Bonferroni post hoc analysis. Statistical analysis revealed a significantly (p < 0.001) greater peak Fz during the midthigh power clean (2,801.7 +/- 195.4 N) and the midthigh clean pull (2,880.2 +/- 236.2 N) compared to both the power clean (2,306.24 +/- 240.47 N) and the hang-power clean (2,442.9 +/- 293.2 N). The midthigh power clean (14,655.8 +/- 4,535.1 N[middle dot]s-1) and the midthigh clean pull (15,320.6 +/- 3,533.3 N[middle dot]s-1) also demonstrated significantly (p < 0.001) greater instantaneous RFD when compared to both the power clean (8,839.7 +/- 2,940.4 N[middle dot]s-1) and the hang-power clean (9,768.9 +/- 4,012.4 N[middle dot]s-1). From the findings of this study, when training to maximize peak Fz and RFD the midthigh power clean and midthigh clean pull appear to be the most advantageous variations of the power clean to perform.

(C) 2011 National Strength and Conditioning Association.

Quote from: vag on March 10, 2011, 04:33:22 am

Lance , do you recommend this depth for the squat after catching , something higher ( like half or quarter squat ) or whatever comes/feels natural?

edit : exrx.net won't allow the gif embeding so i'll use a pic:

Yea Vag, I 100% believe half or quarter squat catch is going to be more beneficial for most athletes.  The height that you catch and reverse the weight is much more specific to that point in the range of motion for jumping, as well as the focus on extremely powerful triple extension to get the height needed to catch the bar at a higher depth.  When doing the full lifts there is much more focus on getting under the bar quickly and many athletes trying to implement these lifts will end up cutting the second pull (triple extension) short, in order to start getting under the bar more quickly at a full depth. 

Not to mention, is hard as fuck to learn the full, competition-style version. If nothing else, the level of mobility/stability you need in your hips, core and shoulders to handle competitive weights is pretty incredible and probably not specifically necessary for anyone but a competitive lifter. As has already been discussed ad nauseum on this site, you don't need to be able to do an honest ATG squat to be a great athlete. But you do to be an elite oly lifter.

Quote from: LanceSTS on March 10, 2011, 10:10:43 am

Quote from: vag on March 10, 2011, 04:33:22 am

Lance , do you recommend this depth for the squat after catching , something higher ( like half or quarter squat ) or whatever comes/feels natural?

edit : exrx.net won't allow the gif embeding so i'll use a pic:

Yea Vag, I 100% believe half or quarter squat catch is going to be more beneficial for most athletes.  The height that you catch and reverse the weight is much more specific to that point in the range of motion for jumping, as well as the focus on extremely powerful triple extension to get the height needed to catch the bar at a higher depth.  When doing the full lifts there is much more focus on getting under the bar quickly and many athletes trying to implement these lifts will end up cutting the second pull (triple extension) short, in order to start getting under the bar more quickly at a full depth.  

Not to mention, is hard as fuck to learn the full, competition-style version. If nothing else, the level of mobility/stability you need in your hips, core and shoulders to handle competitive weights is pretty incredible and probably not specifically necessary for anyone but a competitive lifter. As has already been discussed ad nauseum on this site, you don't need to be able to do an honest ATG squat to be a great athlete. But you do to be an elite oly lifter.

Thats exactly right, as an athlete, especially focused specifically on improving jumping, you need to be able to create insane forces and stabilize insane forces at a very specific range of motion.  Alot is said about "well your power clean is limited by your squat so just squat more" which is bullshit in reality, your FULL clean is limited by your FRONT SQUAT, which is a world away from a quarter squat range of motion, and then you have to factor in the speed factor.  Some of the most explosive athletes I have tested could hang clean more than they could full squat and their hang snatch was miles and miles away from what their overhead squat would be.  Of course athletes need to constantly progress their squat higher and higher, but there are definite benefits to getting stronger at a speed and range of motion more specific to the task you are trying to improve.  

you could do it without the snatch grip by standing on a box

A useful video for those interested in the Olympic lifts, training for sport, and resistance training in general. The video is in Russian but has some great exercises and training means and methods. It requires the Silverlight application so make sure you have it if you can't see the video.


Original Link: http://tv.sportedu.ru/video/metodika-sovershenstvovaniya-tekhnicheskogo-masterstva-tyazheloatletov?p=sl

Variation.
<a href="http://www.youtube.com/watch?v=3HqPs6G0IuY" target="_blank">http://www.youtube.com/watch?v=3HqPs6G0IuY</a>

That's some pretty bad clean technique really :|

<a href="http://www.youtube.com/watch?v=3HqPs6G0IuY" target="_blank">http://www.youtube.com/watch?v=3HqPs6G0IuY</a>

I've seen these before it is more of a drill for getting aggressively under the bar than it is a tool for sports performance. I'd consider it strictly a technique drill.


Generally pretty useless anyway since the best way to get confident and quick underneath the bar is to drill heavy %s of the lifts repeatedly once your form is decent. I highly doubt this kid learnt how to get under the bar by doing those with 30kgs.

<a href="http://www.youtube.com/watch?v=X07opRChfqA" target="_blank">http://www.youtube.com/watch?v=X07opRChfqA</a>