It’s not lack of speed getting under the bar. It’s improper pulling technique. You’re missing any and all contact with your legs, just trying to pull the bar to your shoulders instead of pulling yourself under the bar. You engage your back too early.[/quote]
Hey, thanks for the reply nkl, any useful cues that I can begin applying immediately regarding the contact with legs? keep the bar closer?
Are there any technical drills i should be doing instead of the power cleans so that i can get more out of them in the future?
We call snatches and cleans “pulls” but you should really think of them like you’re pushing the ground away from the bar, instead of pulling the bar off the ground.
I can’t see anything really with your set-up but here’s a quick rundown: shoulders should be internally rotated with your lats engaged (think like a bodybuilder’s lat spread pose). Back should be solid. bar should start against your shins and should be over the first lace of your shoes (about, not a hard and fast rule, but general). Your weight should be forward on your foot. Your legs should be active as your getting set. When I first started I knew I was doing this right when my legs started to burn just by getting into the proper start position.
Your first move should be to extend the knees while keeping your back angle constant (hips and shoulders move at the same right, but the knees come back). This will help you get the bar passed your knees. When the bar is just above your knee, your weight should be towards your heels, with your lower leg perpendicular to the ground (straight up and down). Keeping your weight on your heels as long as possible, you now start pushing as hard into the ground as possible, forcefully extending the hips and knees. If done correctly, the bar and thighs (in the clean) or hips (in the snatch) should meet.
You will then actively shrug yourself under the bar, using your arms to aid in bringing the bar to your shoulders.