YOUTH STRENGTH &

CONDITIONING COURSE
SESI 7: PROGRESI LATIHAN YANG AMAN - POWER
Aditya Hari MSc., CSCS, CPT

hariasnadi
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Aditya Hari MSc., CSCS, CPT

Owner dan Trainer OnePrivateGym

Master of Science: Strength and Conditioning Studies

Arkansas Tech University – Arkansas, USA

Certified Strength and Conditioning Specialist (CSCS)

National Strength and Conditioning Association (NSCA)

Certified Personal Trainer (CPT)

Certified Youth Fitness Specialist
American Council on Exercise (ACE)
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Table of Content

01 CLEAN

02 SNATCH

03 PUSH PRESS/PUSH JERK

01
CLEAN
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EQUIPMENT SET UP

o Bumper Plate + Rubber floor / weightlifting platform

o Pemasangan safety clip (selalu gunakan)
o Pengaturan tinggi barbell (gunakan plate / platform)
CLEAN hariasnadi

ATHLETE SET UP
o Posisi kaki (antara pinggul dan bahu, )
o Posisi tangan (tepat di bagian luar kaki)
o Posisi badan
• Tulang belakang netral
• Clean deadlift (sudut lutut +/- 90
derajat , lower back lurus)
• Bahu sejajar atau sedikit di depan
Deadlift Clean Deadlift barbell
SNATCH hariasnadi

TECHNICAL
CUE

@torokhtiy
CLEAN hariasnadi

SPOTTER : No Spotter

TECHNIQUE ASSESSMENT
o Timing gerakan bahu dan pinggul
o Timing “triple extension”
o Timing gerakan tangan
o Alur gerak barbell (garis lurus)
o Posisi catching (barbell di atas bahu
depan)
o Perubahan posisi lower back

@mikecerbus
CLEAN hariasnadi

COACHING PROGRESSION

02
Power:
Low Pull, High Pull

03
Weightlifting:
Hang Power Clean ᐅ Power Clean ᐅ
01 Clean
Strength:
Deadlift / Clean Deadlift,
Front Squat
SNATCH hariasnadi

COACHING PROGRESSION

@shenzhenweightlifting
01
SNATCH
SNATCH hariasnadi

ATHLETE SET UP
o Posisi kaki (antara pinggul dan bahu)
o Posisi tangan
• Bahu ke ujung kepalan sisi lain*
• Siku ke siku*
• Posisi tangan 90 derajat (gunakan alat bantu,
e.g., pipa pralon)
o Posisi badan
• Tulang belakang netral
• Clean deadlift (sudut lutut +/- 90 derajat ,
lower back lurus)
• Bahu sejajar atau sedikit di depan barbell

*posisi bahu sejajar dengan siku / lengan mengakat ke samping

SNATCH

TECHNICAL CUE

hariasnadi @torokhtiy
SNATCH

TECHNICAL CUE

hariasnadi @torokhtiy
SNATCH hariasnadi

SPOTTER : No Spotter

TECHNIQUE ASSESSMENT
o Timing gerakan bahu dan pinggul
o Timing “triple extension”
o Timing gerakan tangan
o Alur gerak barbell (garis lurus)
o Posisi catching (barbell sejajar trapezius)
o Perubahan posisi lower back

@mikecerbus
SNATCH hariasnadi

COACHING PROGRESSION

02
Power:
Snatch Low Pull,
Snatch High Pull

03
Weightlifting:
Hang Power Snatch ᐅ Power Snatch
01 ᐅ Snatch
Strength:
Deadlift / Clean Deadlift,
Snatch Deadlift, Overhead
Squat
SNATCH hariasnadi

COACHING PROGRESSION

@shenzhenweightlifting
03
PUSH PRESS/
PUSH JERK
PUSH PRESS/ PUSH JERK hariasnadi

EQUIPMENT SET UP
o Bumper Plate + Rubber Floor / weightlifting platform
o Posisi j – hook (partial front squat saat rack-off)
o Pemasangan beban (hati – hati dengan perbedaan
beban di kedua sisi)
o Pemasangan safety clip (selalu gunakan)
PUSH PRESS/ PUSH JERK hariasnadi

ATHLETE SET UP
o Posisi tangan (sedkit di luar bahu – deadlift / clean)

o Posisi kaki (selebar bahu atau pinggul)

o Rack-off dan pengambilan posisi (partial front squat di

bawah bar, berjalan mundur tanpa merubah posisi kaki
dan tangan)

o Posisi mulai (turunkan elbow)

o Racking (Kembali ke posisi front squat, berjalan ke J –

hook tanpa merubah posisi kaki dan tangan, partial front
squat untuk meletakan bar)

o Gagal angkat (Kembali ke posisi front squat)

 PUSH PRESS hariasnadi

SPOTTER : No Spotter

TECHNIQUE ASSESSMENT
o Timing “dip”
o Timing “triple extension”
o Alur gerak barbell (garis lurus)
o Posisi catch (barbell sejajar pangkal leher)
✓ kaki tegak lurus

@torokhtiy
PUSH PRESS/ PUSH JERK hariasnadi

SPOTTER : No Spotter

TECHNIQUE ASSESSMENT
o Timing “dip”
o Timing “triple extension”
o Alur gerak barbell (garis lurus)
o Posisi catch (barbell sejajar pangkal leher)
✓ kaki partial squat

@torokhtiy
PUSH PRESS/ PUSH JERK hariasnadi

COACHING PROGRESSION

02
Push Press

03
Push Jerk

01
Military Press
PUSH PRESS/ PUSH JERK hariasnadi

COACHING PROGRESSION

@torokhtiy
PANDUAN KEAMANAN hariasnadi

❑ Luas area minimal: 2.5 x 2.5 m2

❑ Sebelum memulai gerakan, pastikan area latihan bersih dari benda / orang
❑ No Spotter!
❑ Lakukan latihan power di awal sesi
(tidak dalam kondisi lelah, baik central maupun peripheral)

❑ Repetisi rendah <6 reps

❑ Istirahat antar set panjang ( 2 – 5 min)
 Reference

• Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of

strength training and conditioning 4th edition.
Human kinetics.
Thank you.
Any question?