PDA

View Full Version : Power Clean Advice (with video)



garjagan
03-17-2008, 03:40 PM
I'm trying to teach myself to power clean and it would be great if anyone could give me some pointers. In this video it seems that Im not getting a tight enough arch in my back and Im rolling onto my heels after the catch - but as I dont have a coach or anyone who does olympic lifts in my gym, Im not sure what exactly Im doing wrong or need to work on. There must be lots of obvious flaws to someone who understands the lift. Any advice?
wv8rhTAETfs

Cheers.

Ben Moore
03-17-2008, 06:55 PM
I am by no means an expert on power cleans but at first glance you are cutting your second pull short. Keep shrugging your shoulders up to your ears to get full extension.

Notorious
03-17-2008, 07:05 PM
I could be wrong, but it kind of looks like you're slightly jerking the bar off the floor. Just make sure you don't bend your elbows until after you jump.

garjagan
03-18-2008, 03:12 AM
I am by no means an expert on power cleans but at first glance you are cutting your second pull short. Keep shrugging your shoulders up to your ears to get full extension.

Yeah I feel like I dont shrug hard enough. It feels like I run out of time to really shrug my shoulders hard, I guess because my timing sucks. Or my shrugs are just weak.


I could be wrong, but it kind of looks like you're slightly jerking the bar off the floor. Just make sure you don't bend your elbows until after you jump.

I have tried to address this problem and consciously try to slow the bar until it hits my knee area - but yeah, it does still look a bit fast huh? I've ready an article by an oly lift trainer who got his novice students to pull the bar super slow (about an inch per second) until they got to the explosive part above the knees.

Cheers for the input.

Runty
03-18-2008, 03:24 PM
Sort of looks like you are using your arms to pull at the top a bit. And personally, with that low of a weight, I would lose the belt too. Let your core get the work it needs at a tolerable wieght.

garjagan
03-18-2008, 04:29 PM
Sort of looks like you are using your arms to pull at the top a bit. And personally, with that low of a weight, I would lose the belt too. Let your core get the work it needs at a tolerable wieght.

It doesnt feel like I'm using my arms much, but maybe you're right. I'ts pretty hard to go off feel with these things. I think you're right, as mentioned above Im not shrugging enough.

And I only had the belt on to see if I could keep my back tighter with it, as I have a tendancy to round off at the bottom. I need to work on flexibility. It's the same with squats, I just seem to round off slightly when I hit depth.