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Learning Module and Quiz Created By: Joel Ginn. The Art of Power Cleans. This lesson is designed for any High School class for grades (9-12) High school weight lifting classes. Target Audience. The class will meet in the computer lab for this portion of the lesson.

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Presentation Transcript
learning environment

The class will meet in the computer lab for this portion of the lesson.

The second portion of the lesson will take place in the High school weight room.

Alternatives

Any local weight room can be used while partaking in this lesson.

Learning Environment
instructional objectives

Objective #2

Given the portion of the power point covering the targeted muscle groups the students should be able to describe and label the targeted muscles with 100% accuracy.

Instructional Objectives
instructional objectives1

Objective #3

Given the power point on Power Cleans the students should be able demonstrate the proper power clean form with 100% accuracy.

Instructional Objectives
pre quiz

We will now be taking the time to see what you have been exposed to when it comes to power cleans. Relax this will not harm or reflect how you do on the overall activity. There are five true false questions over power cleaning.

Pre-Quiz
slide7
We will take this time to quiz you on what you already know there is no wrong answer in this process so answer honestly so we can get a good idea of where you are?

Click on the answer you wish to choose.

  • On a scale of 1-5 how comfortable do you feel about lifting heavy weights?

1.Very Uncomfortable

2.Slightly Uncomfortable

3. Neutral

4. Comfortable

5. Very Comfortable

pre quiz2

3. How knowledgeable do you fell about the subject on a scale of 1-5?

Unknowledgeable

Slightly Unknowledgeable

Neutral

Slightly knowledgeable

knowledgeable

Pre-quiz
pre quiz3

4. If you have done Power Cleans before, what weight range did you perform them in?

0-95

95-135

135-185

185-215

215-305

Pre-quiz
main menu

Power Cleans

Safety Tips

Benefits of Power Cleans

History

Power Cleans

Hang Clean

Clean and Press

MAIN MENU
power cleaning safety tips

Be Aware

Lifting weights can be dangerous at any time the person lifting can lose control of the weight and it could potentially hurt them or the people around them as well.

Spotters

As mentioned earlier the lifter can lose control potentially at any point and time during the lift. We strongly recommend that you have some one spotting you while you do the exercise. (provide Spotting Video Link)

Lifting Belts

Because this involves heavy weights and as well as a lifting motion in your lower back we also recommend you wear a lifting belt while partaking in power cleans.

Power Cleaning Safety Tips
the pro s and con s of power cleans

Improved body composition

  • Increased Muscular Strength
  • Increased Muscular Endurance
  • Higher Self-Esteem
  • There are virtually no con’s to lifting. As long as you are careful and use the safety tips provided you should get nothing but benefits power cleaning.
The Pro’s and con’s of power cleans
power cleans main menu

Muscles Targeted

Hand Placement

Stance/Positioning

Instructions

Power Cleans Main Menu
lets start lifting

HAND PLACEMENT

Many weight lifting bars there are ridges to help you maintain grip of the bar. This will be your aide in finding the perfect grip for your power clean.

First you want to locate the ridges in the bar.

Take your thumbs and place them on the inner most sides of the ridges.

Take the bar in the palm of your hands without moving your thumb.

Now you may move your thumb to add additional support to aide in controlling the bar. it should end up looking like the picture shown below.

Lets Start lifting
stance positioning

A good stance is really important for this particular exercise. It helps set the tone and also plays a big role in reassuring you have the proper technique. A good stance and solid technique may even prevent injuries.

  • Grab the bar as demonstrated before.
  • Set feet should width apart (just inside of the hands)
  • Sit in an athletic position (an athletic position is head up, back straight, legs at a 90 degree angle and gluteus down)

Now you are ready to execute a power clean and begin your road to a new toned body!

Stance/ Positioning
instructions

Pull the bar up explosively from the floor

When the bar reaches your mid thighs

Shrug the weight up as you simultaneously drop under the weight

Effectively reverse curl the weight to your shoulders

While standing erect, from the finish position let the bar drop to arms length as you bend your knees and lean forward to place the bar on the floor. Repeat for the desired number of reps.

  • Always remember to keep your back tight and look up. It is VITAL on this difficult and technical exercise that someone with good form and experience demonstrates correct technique and observes you so as to offer advice.
Instructions
hang cleans

Muscle Targets

Hand Placement

Stance/Positioning

Instructions

Hang Cleans
hand placement

Many weight lifting bars there are ridges to help you maintain grip of the bar. This will be your aide in finding the perfect grip for your power clean.

First you want to locate the ridges in the bar.

Take your thumbs and place them on the inner most sides of the ridges.

Take the bar in the palm of your hands without moving your thumb.

Now you may move your thumb to add additional support to aide in controlling the bar. it should end up looking like the picture shown below.

HAND PLACEMENT
stance positioning1

A good stance is really important for this particular exercise. It helps set the tone and also plays a big role in reassuring you have the proper technique. A good stance and solid technique may even prevent injuries.

  • Grab the bar as demonstrated before.
  • Set feet should width apart (just inside of the hands)
  • Sit in an athletic position (an athletic position is head up, back straight, legs at a 90 degree angle and gluteus down)

Now you are ready to execute a power clean and begin your road to a new toned body!

Stance/ Positioning
instructions1

Start with the bar at waist level

Pull the bar up explosively

When the bar reaches your abdomen

Shrug the weight up as you simultaneously drop under the weight

Effectively reverse curl the weight to your shoulders

While standing erect, from the finish position let the bar drop to arms length as you bend your knees and lean forward to place the bar on the floor. Repeat for the desired number of reps.

  • Always remember to keep your back tight and look up. It is VITAL on this difficult and technical exercise that someone with good form and experience demonstrates correct technique and observes you so as to offer advice.
Instructions
clean and press

Muscle Targets

Hand Placement

Stance/Positioning

Instructions

Clean and Press
hand placement1

On many weight lifting bars there are ridges to help you maintain grip of the bar. This will be your aide in finding the perfect grip for your power clean.

First you want to locate the ridges in the bar.

Take your thumbs and place them on the inner most sides of the ridges.

Take the bar in the palm of your hands without moving your thumb.

Now you may move your thumb to add additional support to aide in controlling the bar. it should end up looking like the picture shown below.

HAND PLACEMENT
stance positioning2

Starting Position

  • Grab the bar as demonstrated before.
  • Set feet should width apart (just inside of the hands)
  • Sit in an athletic position (an athletic position is head up, back straight, legs at a 90 degree angle and gluteus down)

Finishing Position

The finishing position is a power press stance. You want to finish with the bar above the head, arms straight up, knees slightly bent.

Stance/ Positioning
instructions2

Pull the bar up explosively from the floor

When the bar reaches your mid thighs

Shrug the weight up as you simultaneously drop under the weight

Effectively reverse curl the weight to your shoulders

While standing erect, push the weight above your head while slightly bending the knees. Repeat for the desired number of reps.

  • Always remember to keep your back tight and look up. It is VITAL on this difficult and technical exercise that someone with good form and experience demonstrates correct technique and observes you so as to offer advice.
Instructions
now its time to see what you ve learned

This is a real Quiz in order to see what you have learned, chose the correct answer in order to move on if you fail to get the correct answer you will have to go back to the question and try again.

GOOD LUCK!!!

NOW ITS TIME TO SEE WHAT YOU’VE LEARNED
slide37

2. All of these are very important to remember when lifting except?

A safety belt is recommended and useful and can help prevent injury.

Spotters are also recommended to help make this lift safer.

Knee pads are to be worn at all times.

Be aware of others lifting around you because lifting can potentially be dangerous.

Quiz
slide46

5. The hands should be placed where on the weight bar?

On the smooth part right inside of your knees.

On the ridges of the bar just outside of the shoulders.

On the very end of the bar.

You don’t use a weight bar this lift is done on a machine.

quiz
slide52

7. All of these are benefits of Power Cleans except?

Speeding the heart rate

Improved body composition

Muscular Strength

Improved Muscular Endurance

quiz
slide55

8. All of these are disadvantages of Power Cleaning.

A build up of lactic acid

Gaining too much muscle

Addiction

There are no disadvantages to Power Cleaning

quiz
slide61

10. All of these forms of Power Cleans were taught except for?

Hang Cleans

Cleaners

Power Cleans

Clean and Press

quiz
this was made possible by

http://www.wikipedia.org/

http://freefitnessguru.com/

http://articles.elitefts.com/articles/training-articles/teaching-the-power-clean/

http://www.exercisegoals.com/clean-and-press.html

http://www.youtube.com/

This was made possible by