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Thread: Critique Power Clean form

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  1. #1
    Senior Member teenathlete3030's Avatar
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    Critique Power Clean form

    http://www.youtube.com/watch?v=eyAk-z3q-BA

    This is only about 100 pounds, I just want to find out what I need to do different or better. My first guess would be that my feet are landing too much earlier than the bar lands on my shoulders, but I'll just leave the comments up to you.

    Once I get this down, I will add a jerk. I would like to incorporate the snatch into my workout eventually.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  2. #2
    Senior Member Levantar's Avatar
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    I don't know much about this exercise but your form looks clean. Your back is straight anyway.

  3. #3
    Wannabebig Member magicman531's Avatar
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    With such lightweight you can get away with doing things you couldn't do on a heavy lift. So it makes it kind of difficult to tell.

  4. #4
    Senior Member teenathlete3030's Avatar
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    Next time I do a PC workout (probably friday) I'll do a little heavier weight.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  5. #5
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    How do you do your power cleans? How many sets/reps at a time?

  6. #6
    Senior Member teenathlete3030's Avatar
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    In the past, usually whatever the BFS program said. 3x3, or 4-2-2, etc. Now I started a 3x3 program, so 3x3 with 70%, 80%, or 90% of three rep max depending on the week.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  7. #7
    Senior Member vrizzle's Avatar
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    too easy, can't tell. 1 piece of advice - hook grip. That's all, until I see something harder/heavier.
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

  8. #8
    Senior Member teenathlete3030's Avatar
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    What's a hook grip? Is that where you tuck your thumb under your first two fingers?
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  9. #9
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    Yes.

  10. #10
    Wannabebig Member magicman531's Avatar
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    With a hook grip, it's best to either use it all the time or not at all. You have to get the form down for it and build up strength in your fingers and thumb. If you don't ever do it and then attempt to use it on a max lift or close to one, you're liable to have some sore fingers.

  11. #11
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    That doesn't look very explosive. If you're training light, you should be ripping that thing off the ground like it weighs nothing. I also think that, to go heavier, you should be squatting down lower to catch the bar. You could lift the bar half the distance and still get under it, which would allow you to do more weight.

  12. #12
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    A Power clean you don't squat to catch the bar. or you squat very little to catch the bar. no more than a 1/4 or 1/2 squat.
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  13. #13
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    Quote Originally Posted by BigRic View Post
    A Power clean you don't squat to catch the bar. or you squat very little to catch the bar. no more than a 1/4 or 1/2 squat.
    Hmmm, didn't know that.

  14. #14
    Senior Member teenathlete3030's Avatar
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    Is that the difference between a "power" clean and a "squat" clean? If so, I would like to learn to "squat" clean for two reasons:

    1) That's a lot of dynamic flexibility to get that low that fast.

    2) I can't even imagine the muscle recruitment of the glutes and hams catching the bar that low and stabilizing it. Good rate of force development too.

    One thing I don't have is flexibility of the legs. I see a lot of instructional videos and articles that say to straighten the knees first (but not all the way) and then once it raises up to mid thigh or so, explode up with the posterior chain, shrug the shoulders, jump a little, catch the bar at the same time your feet hit the ground.

    With the beginning part as I straighten my legs first I can really feel my hamstrings streching amlost to the point where I lose good back arch. Will this hamstring flexibilty come fairly quickly?

    Don't look at the video for that last paragraph. During the video I basicly just raised the bar to the knees like a deadlift, then jumped and shrugged...and caught the bar.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  15. #15
    Senior Member Sleepy Guy's Avatar
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    Full Cleans or cleans require you to duck under the weight. Ending up in a front squat position.

    On your form I would lean back more on the start of the lift with the ass lower. Keep the arms straight until the last second after the traps shrug. And get those elbows up much faster. again more explosion.

    This guy does a decent job.
    http://www.youtube.com/watch?v=TxnNO...elated&search=

  16. #16
    on the road to a 1.2ktotal
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    Quote Originally Posted by BigRic View Post
    A Power clean you don't squat to catch the bar. or you squat very little to catch the bar. no more than a 1/4 or 1/2 squat.
    mmhmm
    19 yrs old
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  17. #17
    Senior Member teenathlete3030's Avatar
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    I was lifting today for track. Everyone was supposed to be doing powercleans, so I decided that would be good, even though my program says deadlift.

    My hams were still a little sore from squatting monday, so I decided to do less weight and just snatch. That worked pretty good because I was snatching more 90% of them were power cleaning. It makes you feel good, but then you think, "wow my school sucks." 70 people with the worst form you can possible imagine, with one or two strength trainers trying their hardest to teach proper form. Rounded backs, and deadlifts followed by reverse curls. It got better by the end, but wow.

    I ended up snatching 125 for 3 reps. Tried 135 and didn't quite get it. I really think that snatching is helping my form, since to do it you really need to focus and work fast. The form felt good, and when I tried a couple light cleans at the end, the form felt much better.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  18. #18
    Senior Member Sleepy Guy's Avatar
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    I do not think there is any lifts technically harder then the clean and jerk or snatch.

    Why not do another video to show progress?

  19. #19
    Senior Member Anthony's Avatar
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    You bend your arms early and are not achieving full extension before you drop.

    I would practise something along these lines:

    jump shrug-->hang jump shrug-->hang power clean

    Once you consistently hit full extension, gradually lower your hang position until you're starting from the ground.

    That's a pretty simplified view and I'm sure some of the veteran olympic lifters will rip it apart, but it has worked well for a lot of rookies.
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  20. #20
    Senior Member teenathlete3030's Avatar
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    Ahh...now I see the incomplete extension and early arm bending. That would explain why I had trouble trying to pull myself under the bar.

    I can work on those technicalities over the weekend. Luckily my 3x3 program calls for these lifts again on Monday, so I can soon try again.

    Is my snatch alright? Or the same problem as w/ the PC?
    Last edited by teenathlete3030; 03-09-2007 at 01:37 PM.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  21. #21
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    1st video - Unless you were just showing form, that was horrible. More weight u add will really show your form. But you need to at least doing warm up sets at 135. (we're both about the same size, but u got me by about 7 pounds and a couple inches)

    2nd video (clean) - Was better, but when you go to push press, don't move your foot back. Press up, come back down, press back up.

    I can't really say anything on snatch because I don't do that.
    And you might get stronger if you don't take those long of breaks between reps, keep your exercises intense. (Unless you were just showing form.)
    Last edited by WestsideWarrior; 03-09-2007 at 06:28 PM.

  22. #22
    Senior Member teenathlete3030's Avatar
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    Those sets of two are pretty tiring for only being a set of two. I know I should put the reps closer together.

    Upon closer examination of the clean (2nd video) I can see that I am raising the hips up too early. In the snatch video I do a much better job. I also am not getting my elbows under the bar quick enough, which I'm sure is partially due to the fact that I started bending the arms too fast.

    As far as pulling my legs apart on the jerk...all the videos I've seen of high level lifters have them landing in a split stance like that.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  23. #23
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    Quote Originally Posted by teenathlete3030 View Post
    Those sets of two are pretty tiring for only being a set of two.
    So you got tired on 100x2 and (2nd vid. clean) 135x2? (looks like 135, but correct me if i'm wrong.) That's not good if you get tired on that light of weight. But it's my mistake if I got the weight wrong.

  24. #24
    King Nothing ericg's Avatar
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    Quote Originally Posted by WarriorWalls View Post
    1st video - Unless you were just showing form, that was horrible. More weight u add will really show your form. But you need to at least doing warm up sets at 135. (we're both about the same size, but u got me by about 7 pounds and a couple inches)

    2nd video (clean) - Was better, but when you go to push press, don't move your foot back. Press up, come back down, press back up.

    I can't really say anything on snatch because I don't do that.
    And you might get stronger if you don't take those long of breaks between reps, keep your exercises intense. (Unless you were just showing form.)
    There is nothing wrong with doing a split jerk.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
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    Bench - 90s*7 ----------------- 100s*5
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  25. #25
    Senior Member vrizzle's Avatar
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    actually, there really isn't any early arm bending. Your main problem is that you're trying to reverse curl at the top of your pull, rather than keeping those elbows high and wide to help pull yourself under the bar, not the bar up to you.
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

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