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Power Clean Catch/Dip

I recently started doing some power cleans and I can’t figure out to dip (slightly) while catching the bar. I have to pull the bar higher than my chest to rack it. For some reason my brain doesn’t compute when it comes to dipping/bending the knees.

Since you are the experts, have you any helpful cues for that issue?

Mind you, I’m a powerlifter and I’m not interested in having very good form on these. I just want to improve the catch phase so that I can PC 10-20kg more. Doesn’t have to be pretty.

I have seen that a not-so-ideal but effective way to catch the bar lower is to take a wide stance during the catch phase…

Cheers.

[quote]infinite_shore wrote:
I recently started doing some power cleans and I can’t figure out to dip (slightly) while catching the bar. I have to pull the bar higher than my chest to rack it. For some reason my brain doesn’t compute when it comes to dipping/bending the knees.

Since you are the experts, have you any helpful cues for that issue?

Mind you, I’m a powerlifter and I’m not interested in having very good form on these. I just want to improve the catch phase so that I can PC 10-20kg more. Doesn’t have to be pretty.

I have seen that a not-so-ideal but effective way to catch the bar lower is to take a wide stance during the catch phase…

Cheers.
[/quote]

sounds like the same as I had trouble with, however it was easily fixed:-

a pull for a power clean can be pulled all the way, as far as you can. if you do that then it is impossible to take the weight off your feet (which you need to do to perform a dip) as pulling necessitates keeping the weight through your feet.

to dip, or move your feet to get into a squat or split position, you MUST take the weight off your feet AFTER the pull is complete.

you need to learn to pull in order to THROW (shrug)the weight up to your shoulder rack position.

when youve thrown the weight, the weight is no longer going through your feet, it is flying, so you can now dip or move your feet, then catch the bar in the dipped position.

thats the way i think about it anyway, i hope it helps

[quote]bluebrasil wrote:
sounds like the same as I had trouble with, however it was easily fixed:-

a pull for a power clean can be pulled all the way, as far as you can. if you do that then it is impossible to take the weight off your feet (which you need to do to perform a dip) as pulling necessitates keeping the weight through your feet.

to dip, or move your feet to get into a squat or split position, you MUST take the weight off your feet AFTER the pull is complete.

you need to learn to pull in order to THROW (shrug)the weight up to your shoulder rack position.

when youve thrown the weight, the weight is no longer going through your feet, it is flying, so you can now dip or move your feet, then catch the bar in the dipped position.

thats the way i think about it anyway, i hope it helps
[/quote]

Will give it a go next time. Cheers.

A drill you might want to try to do what bluebrazil recommended is to put a ten pound plate alongside each foot in the position you use as you pull the bar up do as bluebrazill suggested but make your jump to the squat foot positin land on the ten-pound plates.