T Nation

Learning The Power Clean?

I am first now learning how to do power cleans, and I would like to get my technique down on this. I have read Allen Hendricks’s article about the twelve steps, but I hear there is a better to pull it other than an upright row. Where would you guys suggest I learn the technique on this one?

Thank you,
WT

Check out the vids on this link and see if it helps. It definately helped me with my cleans.

http://www.aceathlete.com/hatch/video.htm

Yeah, the pull for cleans is nothing like an upright row. During cleans, you use your traps a great deal, but there is no use of the shoulders or biceps to “pull” the bar. The gets the height from the explosive triple extension of the hips/knees/ankles and the quick shrug.

Be patient too.

[quote]helga wrote:
Check out the vids on this link and see if it helps. It definately helped me with my cleans.

http://www.aceathlete.com/hatch/video.htm [/quote]

For some reason, I can not get that broadband video to work.

BUMP

Any more advice?

Keep your elbows over the bar for as long as possible, and when it reaches it’s highest point, rotate your wrists and flip you elbows under the bar to catch it.

[quote]WTlifter wrote:
helga wrote:
Check out the vids on this link and see if it helps. It definately helped me with my cleans.

http://www.aceathlete.com/hatch/video.htm

For some reason, I can not get that broadband video to work.[/quote]

You have to select one of the videos from the right-hand side (the ones with the little pictures to the right of the big screen), otherwise you’ll sit there like a dork (like I did for 5 minutes) wondering why you can’t get the thing to work.

[quote]helga wrote:
Check out the vids on this link and see if it helps. It definately helped me with my cleans.

http://www.aceathlete.com/hatch/video.htm[/quote]

“elbows bend, power ends !”

that’s some good stuff.