I have been doing power cleans and power snatches for about a month and I think my form from the ground is okay but I am still not confident from the hang. I have searched around and found either inadequate or contradicory info. about how to begin the lift.
I started off doing both by slowly pushing my hips back with little knee bend, bringing the bar to just above my knees, and pausing for a second before exploding upward. I was trying to mimick the form CT displayed in many of his articles but I always felt like this was a bad mechanical position to explode quickly, unless I was to reverse the motion by pushing the knees forward before the hips.
Recently I have performing both lifts by quickly dipping until the bar reaches my mid thigh then reversing quickly. The dip has a little more knee bend and a little bit of forward knee motion.
Which way sounds more correct, or if neither, could someone explain how this part of the lift should be initiated?
I’ll try to explain better. If I try to mimick the photos of CT (I don’t know how to post pics, sorry) I begin the movement by pushing the hips back without bending the knees much. I end up in a position similar to the mid-phase of a GM or RDL. If I try to quickly extend my hips in the exact reverse motion I used to descend, it doesn’t feel right. My knees are not bent enough for me to feel like I can “jump with weight.” It feels like trying to do a back extension with a barbell in my hand, as best I can see, this is the form I see exibited from CT (I am sure a video would make it more clear.)
So what I meant is, I am to lower the bar as decribed then simply reverse the motion?..Or should/can my knees move forward or dip slightly before I begin the hip/leg extension to give me a stronger position from which to explode?
Or should I just lower the bar to however it feels most efficient to me?
Also should I lower slowly then pause first, or can I just dip quickly and begin the motion without a pause?
Thanks