Clean and Press (6 Phases for full lift)
This is a power clean and press, simply referred as clean and press. It is done exactly like the power clean, except that once you stand to the recovery position, you then perform the press part. When you press the weight upward, you press and sink at the same time into essentially a shoulder-width foot position, approximately the same as your squat. This exercise allows an extremely heavy load because of full-body use. An initial goal is generally to work up to a weight load equal to your body weight; over time of course.
Phase 1:
This is the first pull. The first pull begins at the middle of the shin and ends at the top of the knee cap. Once again, posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. Squat down and grasp a dumbbell in each hand and stand enough so that with knees flexed, each dumbbell hangs next to the top of your knees. The grip for the DB power clean should be one DB per hand; if the dumbbells are heavy you may wish to use an over-locking grip – finger over thumb.
Phase 2:
The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).
Phase 3:
This phase is called the high pull. It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.
Phase 4:
This phase is the rack position. This position is very different than the rack position of the snatch because the bar is going to rest across the clavicle or collar bone with the elbows pointing out and not down. As you make the transition from phase three to phase four the feet should make the audible popping sound again. Be certain to maintain the momentum of the lift or the sound will not be made, i.e., the speed of the lift will be too slow and proper form, along with its benefits, will be lost. Additionally, you will likely not be able to complete the lift. The rack position also has two positions. You can either rack with a little bend of the knees or rack by going down into a full squat position. Both positions should be practiced to become fast at the movement. The primary benefit of the full-squat position is that a much heavier load can be used because the bar does not have to be pulled as high.
Phase 5:
This is the recovery position from the squat, not the final recovery. Just as with the snatch, the recovery is completed by standing straight and tall with the weight resting across the collar bones, feet back to starting position, two long seconds of hold, and the lift is complete. Follow the same steps for the dumbbell version.
Phase 6:
From the squat recovery in Phase 5 above you will now execute a dual movement. Flex about 4 inches in the knees; from this point drive upward doing a press (like a military/overhead press) while at the same time dropping extremely rapidly into your press position, i.e., feet are about shoulder-width apart, eyes forward, knees bent (about a 4 inch drop). You should hear a distinct pop of the feet while sinking into the press otherwise, you are too slow in your movement. Stand erect and stabilize the weight for 20-3 seconds.
Lower the weight to your shoulders and then to the floor and get ready for the next repetition.