Power clean session Arvind Sharma

Power cleans are an excellent exercise for discus throwers, offering several benefits:

Benefits for Discus Throwers
1. Explosive Power: Power cleans help develop explosive power, which is essential for generating speed and distance in discus throws.
2. Strength Development: Power cleans work multiple muscle groups, including the legs, hips, back, and core, which are critical for discus throwing.
3. Coordination and Timing: Power cleans require coordination and timing, skills that are also essential for the rotational movement and release in discus throwing.
4. Injury Prevention: Strengthening the muscles used in power cleans can help prevent injuries in the lower back, hips, and legs, which are common in discus throwers.

How to Perform Power Cleans
1. Starting Position: Stand with your feet shoulder-width apart, barbell on the ground in front of you.
2. Lift: Hinge at the hips and knees, grasp the barbell with an overhand grip, and explosively lift the barbell off the ground.
3. Catch: Receive the barbell in a partial squat position, with your elbows high and the barbell resting on your shoulders.
4. Recovery: Stand up to a fully upright position, squeezing your glutes and pushing your hips back.

Tips for Discus Throwers
1. Focus on Speed: Emphasize speed and explosiveness in your power cleans, as this will translate to your discus throws.
2. Use Varied Weights: Train with different weights to develop strength and power across a range of loads.
3. Incorporate into Training: Include power cleans in your strength training routine, ideally 2-3 times per week.

Sample Workout
1. Warm-up: 10-15 minutes of dynamic stretching and mobility exercises.
2. Power Cleans: 3-5 sets of 3-5 reps, using a weight that allows you to maintain proper form and explosive power.
3. Accessory Exercises: Include exercises like squats, deadlifts, and lunges to further develop strength and power.

By incorporating power cleans into your training routine, you'll be able to develop the strength, power, and coordination needed to improve your discus throws