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the joy of strength training gubernatrix about this site contact strength training courses january 9th, 2014 at 10:11 am how to power clean » by gubernatrix in: clean , olympic weightlifting the power clean is one of the best movements you can do for power, strength and explosiveness. it’s a bit of a challenge to learn – but it’s no fun if everything comes easy, right? the difference between a power clean and a clean is that in the power clean the bar is caught with the hips above parallel – in other words, in a high squat position rather than a low squat position. some people, including trainers, shy away from teaching movements like the power clean as they think they take too long to learn, but if you’ve got a clear, systematic teaching method, it’s possible to learn the movement much quicker than you think. in fact, in this video i cover it all in less than 5 minutes! i have a number of different drills that i use when teaching the olympic lifts but the ones in this video, which i have adapted from those of us weightlifting coach glenn pendlay, are the quickest way that i know to get someone power cleaning correctly, i.e. like a weightlifter would. three tips for the power clean i made this video a couple of years ago while working at ultimate performance. the english lit grad in me would like you to know that i am not responsible for the captions! anyway, in the video i tackle some common issues and errors that i see when people are first trying to learn the power clean, including: land in a quarter squat position – most people land too high, i.e. their legs aren’t bent enough drive elbows through fast and high – this is the key to a secure receiving position. i also suggest a stretch if you have flexibility problems getting into this position drive hips into the bar – most people try to go under the bar too early. you need to extend up tall (make yourself as tall as possible) before squatting down. using the power clean in training the power clean is a power exercise which means it uses explosive strength – producing the greatest amount of force in the shortest amount of time. (confusingly, the ‘power’ in the name doesn’t refer to the type of strength but to the receiving position. a full clean would in fact generate more power.) it is utilised by athletes who requires explosive qualities, from sprinters and throwers to mma fighters. power exercises are usually done first in a strength programme since they require the most amount of force production and train the biggest, strongest muscle fibres – which are also the fastest to fatigue. power exercises are usually done in the 1-5 rep range for the same reason; fatigue sets in quickly and there is a big drop off in force production. it is possible to perform high reps in the power clean – this is often done in crossfit – but the athlete needs to be conditioned to do this, with good form and no drop off in power. often what happens is that after the first few reps, technique breaks down considerably and the athlete is no longer getting the power/technical benefit from the exercise, although they are probably getting a big cardiovascular hit! for those new to the power clean, i would stick them in at the start of your routine at least twice a week, use the drills in my video as a warm up and then do 5-6 sets of 3-5 reps. if you are using power cleans for fitness and/or you need the practise, go for the higher end of the rep range. if you want the explosive power, stick with 3 reps or fewer. barbell complexes for conditioning power cleans open the door to barbell complexes as they allow you to get the bar from floor to shoulders, providing a smooth transition between, say, a deadlift and a push press. barbell complexes are awesome for conditioning (fitness) and you can also get stronger with complexes. a commonly-used combination is: deadlift/romanian deadlift power clean front squat push press back squat perform anything from 3-8 reps of each exercise, transitioning with no rest between each exercise. complete 5 or more rounds (with or without rest in between) and you will be in pieces (in a good way)! stumble it! share subscribe to this blog comments (17) september 6th, 2013 at 12:40 pm weight training and olympic lifting courses for beginners in london » by gubernatrix in: general strength training , olympic weightlifting , women specific i run regular weight training and olympic lifting courses through my company strength ambassadors . i have a number of courses coming up in the remainder of 2013 in central london, uk. if you want to improve your strength or even start from scratch, there could be a course for you! read on to find out what’s available. 1. olympic lifting for beginners the perfect environment to try the snatch and the clean & jerk for the first time, or improve your existing technique. i believe my course is unique due to my background: i’m a competitive weightlifter by hobby (i won a bronze in the british championships this year), and i’m also a personal trainer working with ordinary people. i’m used to dealing with a range of abilities, from those with mobility restrictions, people who don’t have much gym experience, to weekend warriors and serious amateur athletes. if you’re struggling with an aspect of technique, you won’t be left alone in a corner to get along as best you can; you’ll be coached through the process. on the other hand, if you’re a strong, mobile athlete you won’t be expected to lift pvc pipe for 2 hours (actually no-one lifts pvc pipe in my classes). weightlifting is a strength sport, after all! male or female, experienced gym rat or newbie, you’ll be well catered for. you’d be surprised at how humbling the olympic lifts can be, even if you think you’re strong. that’s part of the fun and fascination of weightlifting! why not watch the video and see for yourself? my next course starts 20th september. olympic lifting course details article: why crossfitters benefit from learning the olympic lifts from an olympic weightlifter 2. ladies who lift a women-friendly way to learn how to train with free weights, confidently and correctly! this is my flagship course, which has been running now for several years. it covers everything women need to know to train with weights in the gym. where relevant, i teach women-specific aspects of weight training because, although broadly women can and should train in a similar way to men, we usually have different goals and different qualities/aesthetics that we want to develop – hence there are subtle differences in training methods. but the big advantage of this course is that i teach weight training from a woman’s point of view; i don’t assume any knowledge at the get-go and i understand your fears, needs and motivation as i’ve been there myself. i get a huge variety of women on this course, all wanting much the same thing! don’t believe me? check out the video ! the next course starts in november 2013. ladies who lift course details . article: women, please stop underestimating yourselves (guest post by male trainer and author josh hanagarne) if you have any questions about my courses, please ask me below! stumble it! share subscribe to this blog comments (27) july 11th, 2013 at 10:25 pm mental meat heads » by gubernatrix in: reviews i was recently interviewed by dave hall for his mental meat heads weekly video interview series. dave was introduced to me by our mutual friend chip conrad, who thought we would get along – and he was spot on! dave hall (with the very cool sideburns) alongside chip conrad since the interview, i’ve watched a few of the other interviews and really enjoyed them. what is different about mental meat heads is that the people dave interviews are not trying to be controversial or the next ‘internet guru’. they are all positive people who want to live well and help others, primarily through strength. but it’s not always been that way for them, and the interviewees have interesting back stories – somethin

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Whois Information

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Domain name:
gubernatrix.co.uk

Registrant:
Sally Moss

Registrant type:
UK Individual

Registrant's address:
Flat 6
27 Christchurch Avenue
London
NW6 7QP
United Kingdom

Data validation:
Nominet was able to match the registrant's name and address against a 3rd party data source on 10-Dec-2012

Registrar:
UK2 Limited [Tag = UK2NET]
URL: http://uk2.net

Relevant dates:
Registered on: 25-Apr-2007
Expiry date: 25-Apr-2019
Last updated: 19-Apr-2017

Registration status:
Registered until expiry date.

Name servers:
ultra101.uk2.net
ultra102.uk2.net

WHOIS lookup made at 17:42:59 13-Oct-2017

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  REFERRER http://www.nominet.org.uk

  REGISTRAR Nominet UK

SERVERS

  SERVER co.uk.whois-servers.net

  ARGS gubernatrix.co.uk

  PORT 43

  TYPE domain

OWNER

  ORGANIZATION Sally Moss

TYPE
UK Individual

ADDRESS
Flat 6
27 Christchurch Avenue
London
NW6 7QP
United Kingdom
Data validation:
Nominet was able to match the registrant's name and address against a 3rd party data source on 10-Dec-2012

DOMAIN

  SPONSOR UK2 Limited [Tag = UK2NET]

  CREATED 2007-04-25

  CHANGED 2017-04-19

STATUS
Registered until expiry date.

NSERVER

  ULTRA101.UK2.NET 77.92.66.24

  ULTRA102.UK2.NET 77.92.66.26

  NAME gubernatrix.co.uk

DISCLAIMER
This WHOIS information is provided for free by Nominet UK the central registry
for .uk domain names. This information and the .uk WHOIS are:
Copyright Nominet UK 1996 - 2017.
You may not access the .uk WHOIS or use any data from it except as permitted
by the terms of use available in full at http://www.nominet.uk/whoisterms,
which includes restrictions on: (A) use of the data for advertising, or its
repackaging, recompilation, redistribution or reuse (B) obscuring, removing
or hiding any or all of this notice and (C) exceeding query rate or volume
limits. The data is provided on an 'as-is' basis and may lag behind the
register. Access may be withdrawn or restricted at any time.

  REGISTERED yes

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