In the world of weightlifting and bodybuilding, the clean and snatch, and the clean and press are fundamental movements that build strength, power, and coordination. Here’s a breakdown of each exercise:
#### Cleans
The clean is a compound movement that involves lifting a barbell from the ground to the shoulders in one smooth motion. It typically follows these steps:
1. **Starting Position:** Stand with your feet shoulder-width apart, with the barbell over the middle of your feet. Grip the bar with your hands just outside your knees.
2. **First Pull:** Begin by bending your knees and hips, keeping your back straight as you lift the bar off the ground.
3. **Second Pull:** As the bar passes your knees, explode upward by extending your hips and knees, pulling the bar close to your body.
4. **Catch Position:** As the bar reaches its highest point, drop into a squat position and catch the bar on your shoulders with your elbows up.
Cleans are excellent for building explosive strength and are commonly used in Olympic weightlifting.
#### Snatches
The snatch is another Olympic lift that involves lifting the barbell from the ground to overhead in one motion. It is more technically demanding than the clean and can be broken down into the following phases:
1. **Starting Position:** Similar to the clean, stand with the barbell over your feet and grip it with a wide grip.
2. **First Pull:** Lift the bar off the ground while maintaining a flat back and engaged core.
3. **Second Pull:** As the bar passes your knees, extend your hips and knees explosively, pulling the bar upwards.
4. **Catch Position:** Quickly drop under the bar, catching it overhead with a wide grip while in a squat position.
The snatch develops full-body strength, speed, and coordination.
#### Cleans and Presses
The clean and press combines the clean with an overhead press, making it a full-body exercise that emphasizes both strength and stability:
1. **Clean the Bar:** Start with the clean as described above, bringing the bar to your shoulders.
2. **Press the Bar:** From the shoulder position, engage your core and press the bar overhead until your arms are fully extended.
3. **Lower the Bar:** Carefully lower the bar back to your shoulders, then return it to the ground.
The clean and press is a fantastic way to build functional strength and is often used in strength training routines.
### Special Considerations for Wheelchair Bodybuilders
For wheelchair bodybuilders, performing these lifts can present unique challenges. One important safety measure is to equip your lap with a padded cushion. This can help absorb the impact if the barbell slips or drops, reducing the risk of injury. Here are a few tips:
1. **Use a Padded Lap Cushion:** This provides extra protection for your thighs and abdomen during lifts, especially during cleans and presses.
2. **Practice Technique:** Focus on mastering the technique with lighter weights before progressing to heavier loads. This will enhance your form and reduce injury risk.
3. **Consider Assistance:** If possible, work with a coach or training partner who can assist you and provide feedback on your form.
4. **Choose Appropriate Weights:** Start with weights that you can comfortably handle to build confidence and strength over time.
Incorporating cleans, snatches, and cleans and presses into your training routine can significantly enhance your strength and athletic performance. Remember to prioritize safety and technique, especially as a wheelchair bodybuilder, to ensure a successful and injury-free workout!
NOTE: For Wheelchair Bodybuilders,
Instead of starting with the barbell on the floor with your feet under or behind it, start with the barbell on your lap then continue with the motion as instructed.
For me this morning, I gripped the barbell wider than hip width with my arms locked. I slid the bar towards my knees from the top of my quadriceps. My back, flattened, followed the barbell by leaning forward. Once the barbell reached my knees or extended beyond my knees I lifted the bar, straight armed to the front of my shoulders. Once there, I reset and pressed the bar above my head. Pushing my head past the line of configuration between my head, shoulders and hips proved to be worth it.
