Power Clean Is The Best Execise

POWER CLEAN IS THE BEST EXECISE.

Power Clean is Helpful in the Development of Strength & Speed.

Power cleans and other Olympic-style lifts can offer some athletes performance advantages over more common forms of weight lifting. This exercise is the best to gain the strength, speed and coordination to improve the Clean & Jerk technically.

While Olympic-style lifts have long been employed by traditional power athletes such as football players, sprinters, throwers, wrestlers and Strength & Conditioning Specialists are incorporating theses exercises into more and more sport-specific routines.

Lifts such as power cleans involve very high power outputs and high rates of force production, both of which can transfer to increased speed and explosiveness on the field or court. As Olympic-style lifts tend to be total body exercises, they increase neuromuscular co-ordination and that buzzword… core stability.

The most important goal of any strength training program, and indeed the exercises that form it, is specificity. More recently, power cleans seem to be first on the list when it comes to exercise selection by strength coaches. Remember, that the first step in designing a successful strength program for sport is a needs and movement analysis.

Power cleans involve mainly the extensor muscles of the hips, abdominals and trunk. Yet many sports for which they are recommended work predominantly the opposite – the hip flexor muscles. Other exercise choices, combined with the correct loading patterns for power development may be more suitable.

Even where exercises such as power cleans are relevant, they must be carefully planned into the overall program. Completing Olympic-style lifts all year round is not necessary for most athletes and they should always follow a phase of functional strength training – particularly in less experienced athletes. Even a short 6-8 week phase (most likely in the off/early pre-season) that incorporates power cleans and similar exercises can translate into significant improvements in competition for relevant sports.

How to Perform Power Cleans?

STARTING POSITION:

• Stand with feet slightly wider than hip width apart and toes pointing out slightly.

• Squat down and grasp bar with a closed, hock grip. Hands should be slightly wider than

shoulder width apart outside knees with elbows fully extended.

• Place bar about 1 inch (3cm) in front of shins and over balls of the feet.

• Back should be flat or slightly arched.

• Chest should be held up and out.

• Scapulae (shoulder blades) should be retracted.

• Head should be in a neutral position (in line with vertebral column and not tilted or rotated).

• Eyes should be focused straight ahead.

FIRST PULL PHASE:

• Lift bar from floor by forcefully extending hips and knees.
• Upper torso should maintain same angle (i.e. do not bend at the waist yet).

• Do not let hips rise before shoulders (this would have the effect of pushing the glutes in the air and

stretching the hamstrings).

• Keep elbows fully extended (straight), head in a neutral position and shoulders over the bar.

• As bar raises keep it as close to shins as possible.

TRANSITION  PHASE:

• As bar passes knees, thrust hips forward and slightly re-flex knees to avoid locking them. Thighs

should be against bar.

• Keep back flat or slightly arched, elbows fully extended and head neutral.

SECOND PULL PHASE:

• Forcefully and quickly extend hips and knees and plantar-flex ankles (stand on toes).

• Keep bar as close to body as possible.

• Back should be flat, elbows pointing out to sides and head neutral.

• Keep shoulders over bar and elbows extended (arms straight) as long as possible.

• When lower body joints reach full extension rapidly shrug the shoulders upward, but do not let

elbows flex yet.

• As shoulders reach their highest elevation flex elbows to begin pulling body under bar.

• Continue to pull arms as high and as long as possible.

• Due to explosive nature of this phase torso is erect or slightly hyper-extended (arched back), head

is tilted back slightly and feet may lose contact with floor.

CATCHING / RECEIVING PHASE:

• After lower body has fully extended and bar reaches near maximal height, pull body under bar and

rotate arms around and under bar.

• Simultaneously, hips and knees flex into a quarter squat position.

• Once arms are under bar, lift elbows to position the upper arms parallel to floor. Rack the bar

across front of clavicles (collar bones) and anterior deltoids (front shoulder muscles).

• Catch bar with an erect, tight torso, neutral head position, flat feet.

• Stand up by extending hips and knees to a fully erect position.

DOWNWARD MOVEMENT PHASE:

• Lower bar by gradually reducing muscular tension of arms to allow a controlled descent of the bar

to the thighs.

• Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.

• Squat down with the elbows fully extended until the bar touches the floor.

Include power clean in your training program and enhance performance of your athletes in sports specially Olympic style weightlifting.

By:-

Khizer Hayat Raja

Sr. Lecturer in Physical Education & Sports

International Weightlifting Coach & Expert

E. mail: wlexpert@yahoo.com

About the Author

Affiliated with Olympic style weightlifting since 1989. First as player and from 1998 as a coach.  Author of a book and keen in research work.

Presently serving as Sr. Lecturer in Physical Education and Sports at a College. Coaching and training many Juniors & Seniors in Olympic style weightlifting. Produced many National and International weightlifters within and out side the country.

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How to Subscribe for Internet from your Mobile in KSA

Currently there are three mobile operators in Saudi Arabia.STC (Saudi Telecom Company), that was incorporated in 1998, which is government owned and biggest Telecom company, Mobily (Etihad Etisalat) that was established in 2004 by a consortium led by Etisalat, the UAE based telecom conglomerate and Zain that is the newest player in the mobile telecommunication market of Saudi Arabia. Building on the expertise of the Zain Group of UAE. All these 3 providing Voice services, SMS and MMS services, Latest data services like 3G and 3.5G services in their own style. I personally rate STC best, because they have the most wide network with less Network problems. Rest 2 Mobily and Zain are quite fine with their performance. I am using Mobile internet from more than 3 years and I tested all of these Network operators. Here I am going to provide more details on Data packages.

STC (Aljawal and Sawa) Data Packages

STC provides its data services with the name of JAWALNet. It provides customers with high-speed wireless Internet connection using ALJAWAL SIM cards, which allows internet browsing through ALJAWAL devices or any other devices compatible with 3.5G/3G/ EDGE/GPRS technologies. It keeps you connected to the Internet using high speed wherever you are. These is applicable for Packages for ALJAWAL 45/35/25, Zero, Zero+ To activate any internet package send an SMS to the number 902 containing the service activating code according to the table below:

Package

Monthly Fee
Included Free MB
Additional Fee per MB **
Activation Code ***

Easy Net
Free
0
2 SR
2000

Internet 30 MB
10 SR
30 MB
2 SR
2030

Internet 120 MB
30 SR
120 MB
2 SR
2120

Internet 250 MB
50 SR
250 MB
2 SR
2250

Internet 500 MB
70 SR
500 MB
2 SR
2500

Internet 1 GB
100 SR
1 GB
2 SR
21000

Internet 5 GB
200 SR
5 GB
2 SR
25000

Internet Unlimited
350 SR
Unlimited
N.A
29999

** Use fees base on 1 KB

<!–more–>

How to get Internet settings on your handset

• Send a short message SMS containing the word jawalnet to 2222
• (You will receive two messages, first message containing the PIN number 1234, and second message containing JAWALNet service settings, please enter the PIN number and then save the settings)

How to Subscribe

To activate internet package send service activation code (see table) to 902 by SMS

How to check how much data you used / How to unsubscribe

• For inquiries about your Internet usage balance, send an SMS to 902 containing the code 2220.
• For inquiries about Internet packages, send a SMS to 902 containing the code 9944.
• To cancel your subscription to Internet package, send a SMS to 902 containing the code 2001.
• You can call STC (Sawa and Aljawal) Customers service at 902

Things to know when you subscribe/unsubscribe/cancel

1. Internet packages Subscription Fees and volume of included Free MB will be calculated based on the bill issuing date. The monthly subscription value is divided into 30 days.
2. Additional use fees are counted according to the volume of the extra data for every category.
3. In case of customer subscribe to internet package few days before issuing the bill: the customer will pay partial subscription fees (number of days ÷ 30 x Package fees) while he can consume all the included free MB of the package.
4. In case of canceling the Internet Package, the monthly subscription fee and volume of included Free MB will be counted on the days of the subscription basis. – Subscription Fee = #day / 30 * Package Fees – Included Free MB = # day /30 * Package Included Free MB

STC Website

Mobily Data Packages

Mobily offers high speed internet with Mobily 3.5G coverage with speeds of up to 7.2 Mbps. If you move out of 3.5G coverage, your Mobile automatically switches to our Mobily 2.5G network. This service is activated for all mobily customers, you just need to subscribe suitable package for you.

Package Monthly Fee Included Free MB Additional Fee per MB

Internet Basic
Free
0
SR 2.048

Internet 30 MB
10 SR
30
SR 2.048

Internet 100 MB
25 SR
100
SR 2.048

Internet 1 GB
100 SR
1,024
SR 2.048

Internet 5 GB
200 SR
5,120
SR 2.048

Unlimited Internet
350 SR
Unlimited

How to get Internet settings on your handset
Simply send “2″ to “1100″ from your mobile handset and settings will be sent to you within short period of time.
How to Subscribe
The only way to subsrbie for a mobily Internet package is, to call mobily customer service at 1100 from your handset. This is a little trouble that makes a lot of trouble for mobily customers. Mobily website didn’t provide any clue how to subscribe to these packages, I have tested my self and compiled the process below.

1. Press *1100#  from your handset will show the menu
2. Press answer and type 1 and send
3. Another menu appears
4. Press answer and type 3 and send
5. Another menu appears which show the available packages.
6. Press answer and type from 1 to 3 depending on your package requirement. While 1 = 1GB and 2 = 5GB and 3=unlimited

How to check how much data you used / How to unsubscribe

• Postpaid: through sending an SMS to 1411
• Prepaid: using the USSD command *1422#
• Both, can access mobily menu (*1100#), select account Info & free remaining balances.

Mobily website

Zain Data Packages

Zain Mobile Broadband Packages are available for Mobile and Computer for Pre-Paid and Post-Paid users. Zain has a variety of ways for users comfort. Like Pay as you go, Pay per day, Standard Package, 5GB Package and Unlimited Package. Here are the details. For suitable package selection Zain also offer a calculator which is quite interesting, You have to type your usage details and Zain will suggest you suitable package as per your details. It can be found
here
.

Package Fee Included Free MB Additional Fee per MB

Pay as you
N/A
0
SR 2

Pay per day
4 SR
20
SR 2

Standard (30 days)
100 SR
1 GB
SR 2

Plus (30 days)
200 SR
5 GB
SR 2

Unlimited (30 days)
350 SR
Unlimited *
SR 2

* Fair use policy applies

How to Subscribe

To activate Pay Per Day Package SMS the letter D to 700212. To activate Standard Package SMS the letter 1 to 700212. To activate Plus Package SMS the letter 5 to 700212. To activate Unlimited Package SMS the letter U to 700212.

How to unsubscribe

To unsubscribe, you don’t need to do anything, these packages will end after validity time and will not be renewed itself. Besides this there are Broadband modems also there to connect to the Internet. That I will discuss sometime later. I hope you will like this post.

About the Author

I am Yasir Imran living in Saudi Arabia for doing my job. I am a Web Designer and Developer by profession. I also love to learn about latest Internet marketing trends and technologies.

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