hey what's up everyone morey croson here with the performance lab of California gonna do
another breakdown here today it's gonna be on Saquan Barkley Saquan Barkley one of the best
college football players in the nation right now running back out of Penn State we've been doing
a lot of speed breakdowns we do a lot of throw breakdowns we did one jump breakdown one thing
that I wanted to get into here was was more on a lifting perspective it was awesome to be able
to find some stuff on Saquan Barkley I wanted to do more hand clean type stuff but it's fine that
we're able to get a power clean I think that you know Penn State it seems like there's training
conditioning goes more power clean related which is fine what we're gonna look at is the really
the sheer power here so you know say count let's take one Berkeley he's cleaning 315 pounds here
it looks like it might be even 405 it just depends on is there four plates there are three plates but
yeah we just want to go through the technique involved what looks like the good things maybe
some things you can improve on just just more awareness about you know the lifting that goes
into creating that high amounts of power to get the weight up you know this amount of weight up
so we'll go ahead just get this get this start here with with Berkeley so one thing that I'll
say right away is when you're doing this what you want to do is you want to maintain definitely a
better position of the spine so you can see his head's kind of tilted here this isn't a
great position for the neck and then as he starts lifting you know that spine position isn't great
okay now there always ends up being two sides of this because I think one of the reasons that he
ends up getting this is because he does start in this position which actually you know makes it so
his core has to brace a lot more to make it so his spine doesn't get into a really bad position so
as he's coming up here you could even see right about there where his his spine wants to start
rolling I mean he has to stop that with this core so he has a really strong core to make it so he
doesn't end up getting into too much of a rounded position here and the core is really this hole
full abdomen air area so it's not just abs it's also his back you could almost see those spinal
erectors and how strong they are as he's going to looked up another big thing is his mid-back
so as he's going here and he's lifting this up he does a great job of being able to maintain
good shoulder position a lot of times what you'd see in a situation like this with the neck in
this position is these shoulders would start rolling to the outside so being able to keep
good retraction as he's lifting up is really a testament to how strong he is as an individual
okay I wouldn't necessarily recommend excuse me this technique but you know this technique has
ended up to work him out or work out just because of again the the strength that he has behind it
so as he's coming up here now is when you start to get into the really the pure power so as he's
coming up he starts the extent he gets in the kind of that straight leg deadlift he has a really good
solid bar path which is excellent and now what ends up happening because he's able to get such
a straight leg and his hips are able to kind of sit back so he has great hamstring length is he's
able to use a lot of hip power so that huge that movement right there is all hip extension that's
how he is as fast as he is and as dynamic as he is he's able to get a large amount of just pure hip
extension without allowing the spine to go back a big problem that I'll see is that spine goes
back without that hip coming forward he's doing a good job of driving that hip through and now
he's getting straight up and pressing anything mean you could tell you he has a law his strong
shoulder strong arms so he gets a big pull in that upper body and now he does a good job of being
able to sit down underneath it as he's you know coming underneath the bar so what are some keys
that we're seeing here one again that big that great job being able to get go from hip flexion
to hip extension very rapidly and now being able to transfer that into the ground push up off the
toes and now he's in that that full extension so we just created all his power you know again using
good core you could see he's exhaling - so he's utilizing his diaphragm which is crucial here and
being able to be able to create the most amount of force possible got to be able to go through
that exhale now he's sitting back as he's letting that bar coming underneath great job being able
to do that or the he looks like he worked made a little bit on some black flexibility as he's
having trouble kind of getting underneath it looks a little bit awkward there but he's able to get
that that elbow underneath and through and then he's able to catch it there so I would say to now
when he's catching it it looks like he's he's in a pretty good base and with his feet and his hips
are also I mean while they're very and a tight and not very mobile that's also again what creates
that force so you know what you need to be able to do in order to create this amount of torque and
force to get and and power to do this much weight is you need to be very tight and very mobile at
the same time in the hip so again we see we'll go back to the beginning real quick and show as he's
coming up look at that flexibility that he has in hamstrings now the force and strength that he also
is able to put on display with that hip extension coming up and through dropping that those elbows
are anything anything you work a little bit on lat strength or sorry lat range of motion
and then also has good mobility and stability within those hips as he gets underneath it and
comes up and through so couple things I want to touch on here at the end too is one I think that
I love this because it shows the importance of weightlifting for these high you know these these
athletes that are playing at the at the top level right so you know a lot of times people think that
this is a lot genetic base and there probably is a lot of great genetics that he has but you
could definitely tell you know you can't just genetically hit 315 on a power clean you could
tell he works on his technique even here you know he has a lot of interaction with his coach as he's
going through you could see how he's talking with his coach and at the last one him and his culture
are having a big conversation on how you can get better so he's very Cone honed in on how he
can get better from a technique perspective and working on his power development I think that's
what's made him into the athlete that he is you have to be able to be strong you have to be able
to work on the things that are going to make you faster gonna make you more powerful gonna get make
you less injury prone and I think all these things really from Olympic lifts perspective all these
things will help you achieve that Olympic lifting is crucial and being able to really accentuate
what it is that you do in whatever sport that you do so as always thanks for watching our videos we
have a whole membership that will go more into how you can run faster how you can throw harder
things like of that nature we also go into injury prevention as well and then you want to send in
a personal breakdown video I mean we could do it on weightlifting tell you how where you can
get better out there but we primarily focus on speed development stuff as well as throw
development stuff and how you can specifically improve that so as always thanks for watching
these videos guys we'll start doing a little bit more weight lifting stuff as well you could tell
that Saquan Barkley is really a strong powerful guy and now the question is how does he get there
and how can we help you achieve that so thanks for watching our videos and we will see you soon