the pertinent application of the power clean. For instance look at the pictures illustratedin Figure 2. Notice the similarities in posture between the two athletes. The athlete onthe far left is in the bottom position of an RDL while the picture on the far right showsan athlete performing what is the beginning phase of the second pull in power clean.Both athletes have legs slightly bent, hips are pushed back, shoulders are over the frontof the bar with head and eyes looking straight ahead. This body posture allows theathlete to maximize hip flexion prior to
full hip extension
. What is more, this positioningisolates glute/ham insertion muscles, which are specific to running and jumping.
Comparison of Movements
RDL Power CleanFull hip extension
or better referred as “triple extension,” is the “bread-n-butter”of the power clean (Figure 3). The reason for its name is the three (triple) points of flexion; ankle, knee and hip. As I explained to the campers
, triple extension
is the mostpowerful and sport-specific movement an athlete can do in the weight room. Why?Every sport skill I can think of involves multiple joint actions at the ankle, hip and knee.This sequential activation of muscle and its joint actions must be performed in a timedmotor-unit recruitment pattern with maximum force so movements can be done with