# data[].attributes.body
1. Feet shoulder-width apart with toes slightly outward

2. Bar above laces/3cm in front of the shin

3. Squat down, hips above knees

4. Hands slightly outside knees, full elbow extension

5. Flat or slightly arched back, shoulder slightly over the bar

6. Chest up and out, eyes forward

7. Full extension to stand and then down

# data[].attributes.body
1. Hip and knee extension to start the movement

2. Flat back and extended elbow maintained

3. Bar close to the shin

4. When the bar is raised above the knee, the hip moves forward

5. Standing with a full knee and hip extension

6. Going down with a slow knee and hip flexion

7. The back stays flat and the elbow extended

# data[].attributes.body
1. Toes pointed outward

2. Full elbow extension

3. Full knee extension

# data[].attributes.body
1. Feet closer

2. Hands slightly outside the knees

3. Eyes forward

4. Bar closer to the shin

5. Arched back

6. Full hip extension

# data[].attributes.body
1. Feet closer

2. Hand slightly outside the knees

3. Eyes forward

4. Bar closer to the shin

5. Arched back

6. Full hip extension/chest up and out

# data[].attributes.body
1. Rack slightly lower than shoulder height

2. Feet shoulder-width apart with toes slightly outward

3. Bar on the upper back, near the base of the neck

4. Close grip with the hands as close as possible to the shoulders and the elbows pointing down to create a "W" position with the arms

5. Chest up and out, head slightly tilted, eyes forward

6. Hip and knee extension to lift the bar

7. A few steps back to get in position

# data[].attributes.body
1. Flat back, high elbow, chest up and out

2. Hip and knee slightly flexed

3. Heels on the floor and knees aligned with the feet

4. Continuous flexion of the hip and knee until parallel to the floor

5. Simultaneous extension of the hip and knee for going up

6. Heels stay on the floor and knees aligned

7. Continuous extension of the hip and knee to get back up

# data[].attributes.body
1. Rack slightly lower than shoulder height

2. Feet shoulder-width apart and toes slightly outward

3. Bar on the upper back

# data[].attributes.body
1. Hands closer to the shoulders

2. Eyes forward

3. Heels on the floor

# data[].attributes.body
1. Hands closer to the shoulders

2. Eyes forward

3. Heels on the floor

# data[].attributes.body
1. Feet hip-width apart with toes slightly outward

2. Squat down, hips above knees

3. Hands slightly outside knees, fully extended elbows

4. Hook grip and the shoulders in front of the bar

# data[].attributes.headline
Power Clean Coaching Points - First Pull

# data[].attributes.subject
Power Clean Coaching Points - First Pull

# data[].attributes.body
1. Forceful extension of the hips and knees

2. Simultaneous movement of hips and shoulders

3. Full elbow extension maintained

4. Shoulders maintained slightly in front of the bar

5. Bar close to the shins

# data[].attributes.headline
Power Clean Coaching Points - Transition, Second Pull and Catch

# data[].attributes.subject
Power Clean Coaching Points - Transition, Second Pull and Catch

# data[].attributes.body
1. Heels on the floor

2. The bar rises to the mid-thigh

3. The hips, knees and ankles are extended with force (triple extension) and the bar stays close to the body

4. With the lower body extension, the shoulders should shrug and reach their highest elevation and the elbow should flex and begin pulling under the bar

5. The bar should reach the maximal height and pull the body under with arm rotation and hips and knee flexion

6. Receive in a partial squat then stand up to a full extension

# data[].attributes.body
1. Feet hip-width apart and toes slightly outward

2. Shoulders slightly in front of the bar

3. Fully extended elbows

4. Bar close to the shins

# data[].attributes.body
1. Hands slightly outside knees

2. Lumbar curve

3. Applied tension to the bar

4. Forceful extension of the hips and knees

5. Triple extension

6. The elbow pull under the bar

7. Receiving in a partial squat

# data[].attributes.body
the hip extension happens slowly

knee and ankle extension barely happens

# data[].attributes.body
no partial squat to receive

the body lays back without stability

# data[].attributes.body
1. Hands slightly outside knees

2. Lumbar curve

3. Applied tension to the bar

4. Forceful extension of the hips and knees (can be improved more with practice)

5. Triple extension (can be improved more with practice)

# data[].attributes.body
1. The elbow pull under the bar

2. Receiving

# data[].attributes.body
the first pull of the elbows should be delayed until the mid-thigh is reached

# data[].attributes.body
the body still lays back

heels should be on the floor

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Exploring the Deadlift : Strength & Conditioning Journal

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AND FOREARM MUSCLES. THEREFORE, THE PURPOSE OF THIS COLUMN IS TO INTRODUCE STRENGTH AND CONDITIONING COACHES TO THE MANY SPORT-SPECIFIC APPLICATIONS FOR COMMON DL VARIATIONS USED IN STRENGTH TRAINING PROGRAM DESIGN, WITH SPECIFIC EMPHASIS ON THE ROMANIAN DL, FOR ITS POTENTIAL USE IN THE TEACHING PROGRESSION OF THE POWER CLEAN.…

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A Biomechanical Analysis of the Effects of Bouncing the... : The Journal of Strength & Conditioning Research

# data[].attributes.attachment_link.description
enty physically active males performed deadlifts at their 75% one-repetition maximum testing using both pause and bounce techniques in a within-subjects randomized study design. The average peak height the barbell attained from the 3 bounce style repetitions was used to compute a compatible phase for analysis of the pause style repetitions. Net joint moment impulse (NJMI), work, average vertical ground reaction force (vGRF), vGRF impulse, and phase time were computed for 2 phases, liftoff to peak barbell height and the entire ascent. Additionally, the ankle, knee, hip, and trunk angles at the location of peak barbell bounce height were computed. During the liftoff to peak barbell height phase, although each of the joints demonstrated significantly less NJMI and work during the bounce style, the hip joint was impacted the most. The average vGRF was greater for the bounce; however, the vGRF impulse was greater for the pause. The NJMI results for the ascent phase were similar to the liftoff to peak barbell height phase, whereas work was significantly less for the bounce condition compared with the pause condition across all 3 joints. Strength and conditioning specialists using the deadlift should be aware that the bounce technique does not allow the athlete to develop maximal force production in the early portion of the lift. Further analyses should focus on joint angles and potential vulnerability to injury when the barbell momentum generated from the bounce is lost.…

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The Back Squat: Targeted Training Techniques to Correct... : Strength & Conditioning Journal

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F THE BACK SQUAT THAT DELINEATES 30 POTENTIALLY OBSERVABLE FUNCTIONAL DEFICITS. THIS FOLLOW-UP COMMENTARY PROVIDES A TARGETED SYSTEM OF TRAINING CUES AND EXERCISES TO SUPPLEMENT THE BSA TO GUIDE CORRECTIVE INTERVENTION. WE PROPOSE A CRITERION-DRIVEN APPROACH TO CORRECTIVE EXERCISE THAT CAN SUPPORT PRACTITIONERS IN THEIR GOAL TO HELP INDIVIDUALS ACHIEVE MOVEMENT COMPETENCY IN THE BACK SQUAT.…

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The High-Bar and Low-Bar Back-Squats: A Biomechanical... : The Journal of Strength & Conditioning Research

# data[].attributes.attachment_link.description
back-squat (HBBS) and low-bar back-squat (LBBS) above 90% 1 repetition maximum (1RM). Six male powerlifters (POW) (height: 179.2 ± 7.8 cm; mass: 87.1 ± 8.0 kg; age: 21–33 years) of international level, 6 male Olympic weightlifters (OLY) (height: 176.7 ± 7.7 cm; mass: 83.1 ± 13 kg; age: 22–30 years) of national level, and 6 recreationally trained male athletes (height: 181.9 ± 8.7 cm; mass: 87.9 ± 15.3 kg; age: 23–33 years) performed the LBBS, HBBS, and both LBBS and HBBS (respectively) up to and including 100% 1RM. Small to moderate (d = 0.2–0.5) effect size differences were observed between the POW and OLY in joint angles and Fv, although none were statistically significant. However, significant joint angle results were observed between the experienced POW/OLY and the recreationally trained group. Our findings suggest that practitioners seeking to place emphasis on the stronger hip musculature should consider the LBBS. Also, when the goal is to lift the greatest load possible, the LBBS may be preferable. Conversely, the HBBS is more suited to replicate movements that exhibit a more upright torso position, such as the snatch and clean, or to place more emphasis on the associated musculature of the knee joint.…

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Learning the Hang Power Clean: Kinetic, Kinematic, and... : The Journal of Strength & Conditioning Research

# data[].attributes.attachment_link.description
ll understood in elite athletes. The purpose of this investigation was to quantify changes in vertical jump power production and kinematic variables in hang power clean (HPC) performance during the learning process from a naive state in a multiple single-subject research design. Four elite athletes undertook HPC learning for approximately 20–30 minutes twice per week over a 169-day period. Changes in parameters of vertical power production during squat jump (SJ) and countermovement jump (CMJ) were monitored from baseline (day 0) and at 3 additional occasions. Hang power clean movement kinematics and bar path traces were monitored from day 35 and at 3 additional occasions particular to the individual’s periodized training plan. Descriptive statistics were reported within athletes as mean ± SD. We observed a 14.1–35.7% (SJ) and a −14.4 to 20.5% (CMJ) gain in peak power across the 4 jump testing occasions with improvements over the first 4 weeks (SJ: 9.2–32.6%; CMJ: −2.91 to 20.79%). Changes in HPC movement kinematics and barbell path traces occurred for each athlete indicating a more rearward-directed center of pressure over the concentric phase, greater double knee bend during the transition phase, decreased maximal plantar flexion, and minimal vertical displacement of body mass with HPC learning. Considering the minimal investment of 4 weeks to achieve increases in vertical power production, the benefits of training with HPC justified the associated time costs for these 4 elite athletes.…