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Miker
09-01-2005, 09:29 AM
Just wondered... I have seen videos and guys doing these exercises in varying ways. I am doing a program that calls for Powercleans.. and the part I am unsure of is ... when I catch/rack the bar across my shoulders after the pull.. how far down in a squat position should I go? I've seen a video of a guy doing hang cleans where he drops into the full squat and I've seen videos of a guy doing power cleans where he only bends enough to absorb the weight...
I've seen most guys at the gym doing a half squat on the catch...

I don't care which.. I just want to know what is the proper way to do them...if anyone would be so kind?

Meat_Head
09-01-2005, 10:46 AM
Properly performed powercleans are supposed to have no squat at the end to catch the bar, you pull up and catch it in the standing position. This is why they are 'power'cleans instead of regular cleans. I've never done them this way because it seems so natural to squat under the bar at least a little bit...

As for hang cleans, I don't think it matters. Any squat depth will work.

debussy
09-01-2005, 10:56 AM
Power cleans can be caught as low as a quarter squat.

If you going to catch the bar any lower than quarter squat, you might as well go into a full squat for safety. Here's an article that explains why you should never catch a clean/snatch between the quarter squat and full squat position:

http://jva.ontariostrongman.ca/NML.htm

retsmit
09-01-2005, 12:40 PM
in hang cleans, you dont drop the bar down to the floor to pull it up again when doing reps. in powerclean reps you do touch the ground

i only do a full squat in powercleans if the weight is too much to rack

Sensei
09-01-2005, 02:14 PM
i only do a full squat in powercleans if the weight is too much to rack

If you do a full squat, then it is a (full) clean, not a 'powerclean'.

Maki Riddington
09-01-2005, 03:29 PM
Properly performed powercleans are supposed to have no squat at the end to catch the bar, you pull up and catch it in the standing position.

In a Powerclean there is a shallow drop. A hang clean is done from the knees or a bit below.

Miker
09-01-2005, 04:19 PM
Thanks guys... I actually had to go workout before I got any answers... my experience left me wanting to do these suckers daily... I started with really light weight and counted through the steps.. then with some real weight on it.. I gave it a few sets.. at first.. I noticed I was stopping after the intial pull.. so essentially doing a deadlift type move.. then a hanging clean. Once I got the whole pull.. I was able to explode off right from the ground up to rack.. Actually.. I got a shallow drop as it felt the most comfortable and natural. Thanks Maki et al. for the explanation.. can't wait for the next time... For my first time I only went to 175lbs for a couple sets.. but I think now that I have the technique.. I can probably get 225 up for a couple...

Maki Riddington
09-01-2005, 05:10 PM
The one thing I've noticed a lot of guys/girls do in the gym when they are doing hang cleans or power cleans is to try and muscle he weight up as it travels past the upper thighs. Instead of elevating the traps and extending the hips they use the arms to pull it up.

I personally get a bit of air time when I pull, both feet come off the ground. I'm no expert though. I was taught by a great teacher but I'm sure I could stand to improve my technique.

Meat_Head
09-01-2005, 10:05 PM
The one thing I've noticed a lot of guys/girls do in the gym when they are doing hang cleans or power cleans is to try and muscle he weight up as it travels past the upper thighs. Instead of elevating the traps and extending the hips they use the arms to pull it up.

I personally get a bit of air time when I pull, both feet come off the ground. I'm no expert though. I was taught by a great teacher but I'm sure I could stand to improve my technique.

This is what I've seen to with alot of people I've tried to teach the lifts to. It helps to get them to think of jumping with the weight, getting air time like you said.

AJ Roberts
09-03-2005, 03:45 PM
Hang clean
http://www.webs.uidaho.edu/strength/Clean_Thigh_Side.jpg
Stance & Grip - Begin with feet hip width apart and flat on the floor. The knees are slightly bent and the chest and shoulders are over the bar. Your hands should be slightly wider than shoulder width apart, wrist curled, and arms straight. The back is straight, abs are tight, and chest is inflated with air. Your shoulder blades should be pinched together with your eyes focused straight ahead.

http://www.webs.uidaho.edu/strength/Clean_Pull_Front.jpg
Explosion (Second Pull) - Jump straight up fully extending the hips, knees, and ankles while violently shrugging the bar.

http://www.webs.uidaho.edu/strength/Clean_Catch_Side.jpg

Rack Position & Finish - Continue pulling on the bar and quickly shift feet to shoulder width, dropping into 1/4 squat position with a straight back and feet flat. As you shift your feet and lower your body position the elbows are thrown under the bar and pushed high in front. Catch the bar on top of the shoulders next to the collarbone. Stand upright with the bar remaining in the rack position. Exhale and safely return the bar to the start and reset for the next repetition.

Power Clean
Description:
http://www.webs.uidaho.edu/strength/Clean_Pull_Start_Side.jpg
Stance & Grip - Step over the bar with your feet hip width apart. The bar should be almost touching your shins. Grip the bar with your hands slightly wider than shoulder width, wrist curled, elbows pointing out to the end of the bar, and arms straight. Keeping your feet flat, bend hips and knees to achieve a position of chest-over-knees-over-toes. Shoulders are slightly ahead of the bar. Your back should be straight, abs tight, chest inflated with air, shoulder blades pinched together, and eyes focused straight ahead.

http://www.webs.uidaho.edu/strength/Clean_Knee_Side.jpg
First Pull - Begins from the time the bar leaves the floor and ends when the bar reaches a height just below the knee. Squeeze bar off of the floor by extending the legs while keeping back straight. Your chest and shoulders should remain up. Do not allow the weight to pull your upper body forward or round your back over. Do not jerk the weight off the floor, lift with a smooth, constant speed.

http://www.webs.uidaho.edu/strength/Clean_Thigh_Side.jpg
Scoop - Begins at knees and ends as the hips come forward and your shoulders rotate back. Bar should move along the thighs while the hips move forward and upward. The knees move slightly back under the bar while the shoulders move up and back. (If you keep the bar close to your body during the pull, this phase will happen naturally.)

http://www.webs.uidaho.edu/strength/Clean_Pull_Side.jpg
Explosion (Second Pull) - Jump straight up fully extending the hips, knees, and ankles while violently shrugging the bar.

http://www.webs.uidaho.edu/strength/Clean_Catch_Side.jpg
Rack Position & Finish - Continue pulling on the bar and quickly shift feet to shoulder width, dropping into 1/4 squat position with a straight back and feet flat. As you shift your feet and lower your body position the elbows are thrown under the bar and pushed high in front. Catch the bar on top of the shoulders next to the collarbone. Stand upright with the bar remaining in the rack position. Exhale and safely return the bar to the floor and reset for the next repetition.

taken from http://www.webs.uidaho.edu/strength/strength_training.htm

Miker
09-03-2005, 08:34 PM
Thanks dude.. I actually saw those shots during my research.. but also saw some videos of guys dropping to a parallel squat.. decided only going to do what I need to absorb the rack..

BossHawg02
09-05-2005, 12:59 AM
yea I just give a little to absorb the rack....