EXERCISES THAT IMPROVE TECHNIQUE
Some exercises can serve the dual function of improving technique and strength. It’s just that the time at which they are incorporated in the training of the lifter and the amount of weight being used will vary depending on the purpose.
One example could be the clean deadlift to the knees. This exercise might be employed with a beginning lifter who has the tendency to start the clean by attempting to pull very quickly off the floor, causing the hips to rise prematurely and a premature bending of the lower back. At this point, the exercise might be employed quite frequently (perhaps even daily) with a weight that enables the athlete to perform the movement with perfect or near-perfect technique. Once the athlete develops sound technique with the hips, shoulders, and bar rising simultaneously with no premature backbend, the exercise might be discontinued, and the newly developed proper technique will be reinforced by performing the clean properly with sound biomechanics.
EXERCISES THAT IMPROVE STRENGTH
As the lifter develops and continues to improve by lifting heavier and heavier weights, he or she might need to perform the same movement with maximal weights in order to develop strength during the first pull. At this point, the exercise might be reinstituted into the training for two or three times per week until the development of the first pull matches or exceeds the weights employed in the clean proper.
