An Alternative for Powerlifting Training: Deadlift to Upright Row In such a circumstance, the athlete may be better served utilizing another alternative exercise instead.Ĥ.
It is this benefit that also acts as a disadvantage though, with the snatch’s distinct similarity and direct carry-over to the power clean making it an unsuitable alternative exercise for individuals substituting the power clean due to joint issues, poor technique or an inability to master the latter exercise’s form.
However, this greater amount of momentum and larger range of motion can also directly translate to a more effective training stimulus as far as explosive strength and muscle group stability are involved aiding in the Olympic weightlifter’s actual performance of the power clean during a competition. Unlike the power clean, the snatch does not have a distinct midpoint as the exerciser pauses the barbell’s momentum at approximately sternum height – instead, the snatch acts as a simple cohesive movement, with the athlete essentially throwing the barbell upwards as they swing beneath it, finally ending its kinetic motion as the elbows are fully extended overhead. Inversely, athletes with a particular sticking point due to one or multiple of these biomechanics will instead need to replace the power clean with an exercise that improves greater training stimulus and focus on said biomechanical sticking point.
#Tempo clean pull full
One other point of similarity that may or may not be important when substituting the power clean for an alternative exercise is in their shared exercise mechanics.Īs the power clean utilizes knee extension and flexion, hip adduction and abduction, full shoulder rotation and ankle plantarflexion as its primary joint biomechanics – individuals injured in these areas may wish to find a suitable alternative that does not utilize the same mechanics. With this in mind, one can see that any potential alternative exercise to the power clean must also share one or a number of these aspects in accordance to the needs of the exerciser and their training routine with olympic weightlifters substituting the power clean also requiring that the alternative exercise serve the purpose of improving their competition technique, for example. The power clean is an exercise performed not only for the purposes of developing the strength and size of an exerciser’s skeletal musculature, as it is also used for improving the athletic power output capacity of the exerciser, improving their full-body coordination, aiding in sports-specific performance capacity and even as a benchmark of a high level strength athlete’s development within their sport.
Other Important Aspects of a Power Clean Alternative Exercise Regardless of the reasoning behind the substitution of the power clean, any potential alternative exercise will also come with its own set of prerequisite requirements and disadvantages that must also be accounted for by the exerciser or their coach – with restructuring and reprogramming of their training routine often being the case. Other reasons why the power clean may need to be substituted include a need for longer lengths of time under tension within the exerciser’s workout, a sticking point in the olympic weightlifter or powerlifter’s power clean form, lack of access to bumper plates or the individual simply finding it to be an uncomfortable exercise for their unique biomechanics. As the power clean involves moving a significantly heavy weight at high speeds, performing them with less than perfect form or making an error during a working load repetition can easily result in the exerciser becoming injured – making it an unsuitable exercise for individuals with a history of injury, novice exercisers or athletes who cannot afford to be injured.
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