Power cleans for explosiveness

06 Apr

The principal of specificity states that if training activities are to provide a transfer of training effects to a given sports skill, training activities should mirror the demands of that sport. During the hang power clean an explosive extension of the ankles, knees and hips is performed to pull the bar from the knees to the rack position on the front of the shoulders. As the ankle, knee and hip extensor musculature is also involved during the leg drive in countless fighting skills and because the rate of force development during this exercise is immense, a transfer of training effects will increase explosives.