The typical progression is as follows: For both Bulgarian and airborne squats, progress from weightless, to goblet, to barbell front, to barbell back variations. Cleans are an expression of power, strength combined with speed. Your hips rise faster than your shoulders, placing you into a weaker position that may compromise your back. After you experience a few weeks of near flawless technique, take the time to ease into a more advanced variation. Example 1: About halfway through the program, I had a workout where I did 120 kg (264 lbs) for 4 sets of 2 reps. This exercise again serves as a teaching tool where the desired adaptation is neuromuscular coordination and exercise competency. Front Squat –Already covered (DO NOT NEGLECT) 2. Both can be brutally effective when done right, even if the back squat offers the ability to use higher loads. Even though weightlifters will refer to the movement as the clean, we will continue to call it the squat clean, since the depth of the hips is irrelevant in competition. I first teach the squat using a wall. The introduction of Phase 3, which is likely to be the longest phase of the three, introduces another new exercise in the chin-up and continues to apply a linear progression principle. You initiate the lift by dipping your shoulders, unlocking the elbows, and jerking the bar from the ground with a violent motion. If you want to move a lot of weight, you will need to be willing to give it your all, explosive, and technically proficient in each of these steps. Next, point your toes at an outward angle of 10º to 30º from the centerline while having 10-14 inches of separation between the heels. Simultaneously, you prepare to jump, commonly referred to as triple extension, by sitting back while pulling into your thigh. For athletes with a positive wingspan to height ratio, the elbows may slightly bend while remaining rigid. Once you have the load stabilized, stand it up. Hinge 3. Front squat with a focus on high elbow position. The rest of the progressions serve both for patterning and strength and power. The final movement is standing up the clean. How? The kettlebell goblet squat is the most accessible starting point for loading … You don’t need chains or bands or any other contraptions, especially in your first few years training. Hence, if a clean is programmed and not identified as power or squat, it can be performed with either standard. Once you have pulled the bar to your shoulders, you will lower to full-depth front squat. USE OF THE PLATE SQUAT WILL TEACH PROPER POSITIONS FOR THE OVERHEAD, FRONT, AND BACK SQUATS. Instead, start by getting really strong at the most regressed variations. Catch the bar on the deltoids (front of the shoulders) and not in the hands. Most of life and almost every sport is played on one leg at a time, so it only makes sense to train that way. If you are unfamiliar with the hook grip, you achieve it by wrapping your fingers over your thumbs. Your shoulders being too far in front or behind the bar, which compromises the jumping position. STARTING POSITION. Congratulations! Extend, shrug and drop below the bar to complete the catch. The Clean Progression / Matrix FX / weightlifting - YouTube The height of the bar from the second pull will determine if the clean can be completed as power or as a squat. We’ve all seen the person who lacks enough shoulder external rotation to grip the bar on a back squat. In terms of physiological requirements, a good back squat is like calculus, while a goblet squat is arithmetic. Progressions to Improve Elbow Speed and Wrist turnover, Exercises to improve Front Squat Mobility and Strengths. This tool exposes many of your mobility restrictions, from tight ankles, to hyper-immobility in the thoracic spine. Keep your elbows high, maintain your grip, a tight spine*, hips under the weight, and push through your feet until you are standing. Again, the optimum position will be dependent upon the comfort of the athlete, but we want to ensure the knees track over the toes when squatting to the bar. The 6-stage model presented can be used separately, as independent exercises, or combined and used as technical progressions to teach the squat clean. Don’t believe me? Instead, think as the bar as being bolted to the floor and set yourself to the bar accordingly. Arms did not stay straight rigid during the jump, which results in loss of power and a reverse curl effect. But for a novice trainee who is not an Olympic lifting prospect, I am more interested in a correct back squat than a shorter pull. 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