Improve Your Clean with the Sequential Approach - Bert Proffitt (1971)

 Iron Man February 1971

For those of us in the US, great to see Hampton Morris come away with an Olympic bronze medal.  The kid even took a poke at silver and his own world record.  Love to see it!

How many of you weightlifters are sure you can press and jerk much more than your best lift if only you could clean more? Well, read on this could be the answer to your problems.

Several years ago, the advent of the power rack helped tremendously in overcoming sticking points in the press, squat, deadlift and bench press. All of these competitive lifts soared in poundage as a result. But how can you improve your clean? It is such a classic example of power or dynamic action that it is impossible to isolate the lift through the use of static contractions or isometrics. The Segmental Approach is one of the best methods of providing this isolation.

Basically, when using the Segmental Approach, the trainee breaks down each component of the particular exercise and using this as a basis, selects particular exercises which will strengthen the muscle utilized. Relative to the clean, the Segmental Approach can be utilized as follows. First analyze the muscles used from toe to head while cleaning. They would be the following: calves, frontal thighs, lower back, brachioradialis, forearm muscles, shoulders and trapezius.

Now select the best exercises for strengthening these muscles:

Calves – Barbell toe raise

Frontal Thighs – Front squat (this is chosen because it approximates the recovery from the clean and helps utilize existing motor pathways)

Lower Back – Stiff leg deadlift

Brachioradialis & Forearm Muscles – Reverse curls (again, this movement approximates a movement used in the clean, thus aiding isolation.)

Shoulders & Trapezius – Shoulder shrug (approximate cleaning movement.)

By now another tenet of the Segmental Approach should be apparent. Namely, try to incorporate exercises which closely approximate movements used in cleaning. The purpose is threefold:

1.        It helps strengthen exactly the cleaning muscles

2.        It provides isolation of particular cleaning muscles, thereby helping to overcome sticking points.

3.        It helps utilize motor-pathways.

In explanation, tests have shown that the more a movement is repeated correctly, the easier it becomes to perform the movement in the future. Conversely, it requires five correct movements to counteract the effects of one mistake.

Now the remaining step is to consolidate these exercises into a logical sequence and shape them into a routine.

Model SA Routine

Warm-up: Form Cleans 1x10 (using 1/3 of best weight)

Exercises:

Stiff Leg Deadlift 3x4

Barbell Toe Raise 2x20

Shoulder Shrug 3x4

Reverse Curl 2x6

Front Squat 3x5

Technique Practice: Form Cleans 1x10 (using 1/3 of best weight)

So, that’s the routine. Be sure to lift as heavily as possible while maintaining proper form. Ideally, the routine should be performed once a week and integrated into your present training schedule.

If you’re having trouble with your clean, this type of routine will provide the jolt your muscles need to respond with heavier efforts. And you fellows who think your clean is in good shape – how much more could you press or jerk if your clean improved by 10 to 20 pounds? Try it and find out.

Enjoy your lifting!