T Nation

Advice On Power Clean Technique


#1

I have never had coaching in o lifts before so any advice from the more experinced members would be welcome thanks! the link to the vid is below:)

regds
jonathan


#2

Ok, first let me say that you rack the weight across your front delts well.

You are bending the arms too soon, turning it into a power upright row of sorts. Only bend the arms when getting underneath the bar. When the arms bend, the power ends.

Don't shoot the feet out so wide. As the weight gets heavier, instead of putting your feet wider, you have to squat under the bar lower. A lot of people throw the feet wide because they aren't trained to catch the bar in a full squat and they want to be credited with a 'power clean'. Do you front squat ATG? What I would do is as you work up in weight and are power cleaning the light weights, catch them and ride them down into a full front squat. This will get you more comfortable squatting low as the weights increase.

Remember, it is not important to pull the weight off the ground so hard, the explosive part of the lift is just about right after the bar crosses the knees.

What are you front squatting?
Next video, get a 45 degree angle in front of you so we can see your side and the front of you while lifting.


#3

I have several questions on this as well.

I've been learning the power versions of the snatch and clean, but keep getting bruising across my upper leg from the triple extension/explosive part. If this is a normal part of learning the lifts, I don't mind, but if its a sign of poor form, I'd like to fix it.

Second, I front squat ATG but when catching a clean in a full squat I have trouble exploding back up. Anything besides reactive squats, which I try to work in, to help this?

Thanks.


#4

I don't know about the bruising.

What helped me to get outta the front squat is power cleaning a weight and riding it into a full front squat and driving out fast. Practice it and you will learn to explode outta the hole once you feel the stretch of a deep front squat. Also, when doing front squats, let's say for doubles, the first rep I do normally and I don't stand straight for the second rep. I just right into the second rep fast.

Do a search for the dimas video and check out how he does his front squats.


#5

Thanks, I'll try that stuff out.


#6

Thanks for the reply:). I can ATG front sq 300lbs. BUT i need small plates under my heels. (10lb plates) Will try the tip about riding the weight down.


#7

Get some Ol shoes, they don't have to cost a ton of $. Then you won't need plates under your heels. Seems kinda strange to OL with regular shoes, but then squat with plates under the heels.


#8

Thanks for the tips kroll. today i tried again, sitting back and riding the weight down. its alot better. Forcing the arms straight from teh beginning also really helped the pull, and it felt like i could get under faster too. 225 felt easier today. thanks. Will keep you updated

regds
Jonathan


#9

Cool. Try to keep your arms like rubber and shake them all loose before you lift too :slightly_smiling:


#10

ExNole wrote:
I have several questions on this as well.

I've been learning the power versions of the snatch and clean, but keep getting bruising across my upper leg from the triple extension/explosive part. If this is a normal part of learning the lifts, I don't mind, but if its a sign of poor form, I'd like to fix it.

Second, I front squat ATG but when catching a clean in a full squat I have trouble exploding back up. Anything besides reactive squats, which I try to work in, to help this?

Thanks.

I can tell you that the bruising on your legs is most likely from the bar being too far away from your body when you bring your hips through, I had the same problem when I started O-lifting.

When I was bruising, it was because I would lose my neutral back position right after the bar would pass my knees, in turn the bar would lose contact (wouldn't be brushing along my thighs). So basically when I would bring my hips through I would hit the bar with my thighs, and that kind of impact is what caused my bruising. This also caused the rest of my pull to be way off the law of action/reaction, because the farther the away the bar is from the body, the farther out it will swing when you make contact with it.

Anyway, this is what was causing the bruising in my specific case, not sure if thats what you're doing. But to correct this you have to make sure that you are standing up with the weight (dont lift the weight off the floor, think of the weight as part of you, and you have to push it away from the floor, until you get it to the proper position to bring your hips through), and that your back stays in that neutral position until you begin your second pull, that way you can achieve a proper triple extension. And above all, if you arent doing this already, get your shoulders over the bar before you start, that can contribute to overall poor form and to the bruising. Hope that helps.

B-Tosh