Weakslow full extension

This error has two representations:

a) the athlete doesn't fully extend on the pull b) the extension is slow

At the end of the pull you should be able to see a full knee extension, ankle extension and some back extension. Teach your athlete to think "calves and traps." At the end of the pull he must focus on contracting the traps and calves. Illustrated below is the proper extension during a power clean.

If extension is complete (full knee and ankle extension, some back extension), but too slow the problem is either that the load is too high or that the athlete lacks explosive strength. The solution is quite easy for the first case. For the second it's a bit more complex and it requires time to correct. Inclusion of jump squats with 10-15% of the squat max will help increase explosion and will lead to a faster pull. But most of all you must emphasize acceleration! A lot of athletes pull slowly because they have never been taught to explode. Do not let your athlete do a low acceleration pull.

If the extension is incomplete (either knees or ankles do not fully extend) the problem is often a lack of limit strength in the lower body or an unconscious shut down because the athlete feels that the load is too heavy. But much like the previous problem, a shortened pull can simply be a learned habit; in that case simply emphasize reaching a full extension. A simple key I use is to have the athlete focus on "calves and traps." Feel the calves and traps contracting fully at the end of the pull. Most of the time this will solve the problem.

The Basics Of Body Building

The Basics Of Body Building

Bodybuilding is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased calorie intake, and resting your body as it repairs and heals itself, before restarting your workout routine.

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