[quote]Todd S. wrote:
CT, we are just starting to add Power cleans to out program, do you have any tips or suggestions to help do them the correct way? I have not seen anyone at our gym do them to ask advice and it is kind of hard to get it from a few videos I have found. In one the guy pauses after the dead lift, in the other he jumps in the air… I don’t know how we should be doing it.
Any direction will be appreciated.
As a self-taught person myself, I’ll share some tips, but keep in mind that unlike KombatAthlete, my lifts have never been approved.
Dan John has a free e-book on his site explaining the lifts. Get it. If I were to do it over again, I would learn the lifts starting from the hang. I believe Dan describes it as dropping into a Romanian deadlift to just above the knee, then jump. That’s a simple and effective way of visualizing it, and fairly accurate as well.
When you jump, pretend that you want to touch the top of your head to the ceiling. Otherwise you might just jump holding the bar. Been there, done that.
You always hear everyone say “don’t pull with the arms.” What they should say is don’t START the pull with your arms. Once you get the bar going, by all means use your arms to pull the bar up the last bit. What you DON’T want to do is turn this into some type of cheated upright row or worse, a cheated reverse curl.
Triple extension is overrated. Or not. When I was learning the lifts, the diagrams all showed the lifters way up on their toes or even “getting air.” Now the thinking is that maybe trying to get up on the toes is not the best way to teach technique. This realization came after seeing the Greeks and Bulgarians lifting flat-flooted. What I’ve noticed in my own lifts is that whenever I go heavy I remain relatively flat-footed. It’s not something I do intentionally; it just happened that way.
Hip thrust. As you do your “jump,” thrust your hips forward. To really get the feel of this, grab a relatively heavy dumbbell and using one arm, swing it between your legs for several reps. This will help ingrain the hip thrust.
How do you know if you’re doing it right? I suppose unless you find a coach to watch you you’ll never know for sure. However, if you’ve ever hit a golf ball or baseball perfectly, you know that it feels almost effortless. Same thing with the Oly lifts. Done right, the weight pops up and the next time you feel it is when you catch it either overhead in the snatch or in the rack in the clean. It’s a cool feeling. If you feel like you’re straining to lift the bar up, something’s not right.