power clean technique.

[DamianWalker]

i've done this a few times and am going to substitute rows for power cleans, i love this exercise. but i reckon i could work on my technique, does anyone know a good video as there are so many its hard to know which is correct. when i do it, my feet always stay in contact with the floor even if its just my toes. but a lot of vids seem to actually show the lifter leaving the floor.

any advice would be great and a video showing the correct technique would also be great

thanks

[Waterfield]

Olympic Weightlifting, & Athlete Training Facility and Online Store > videos > clean.

Pretty good for learning by yourself, emphasis on positioning. Just remember power comes from the hips not your arms.

[DamianWalker]

thanks good video, though i know there is slight differences in the clean and power clean, which is not going into a full squat but is the rest of the movement the same?

[dope540]

best way would to post a vid up of your form. if you have the cash to burn, then go train at a oly club.

there are different schools of thought. the american with the triple extension and 'stomping', russian style, chinese style where its more of a scoop under the bar.

[DamianWalker]

haha well i don't have money to burn and i doubt there would be any oly clubs around bradford, unless they don't mind there gear been nicked and idiots coming in to try out. so yea il try get a video, though it will only be like phone video quality, something like 240p.

[Big Lench]

You can download the Starting strength dvd from quite a few torrent sites which shoes mark rippetoe coaching it to novices who have never done it before, Very useful.

Your feet dont always have to come of the floor either, it depends on the weight you are using. If its a lighter/ warmup weight your feet should be leaving the floor but once you hit your working weight they often wont but still may. Try to think of it as jumping with a bar in your hands.

[Waterfield]

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thanks good video, though i know there is slight differences in the clean and power clean, which is not going into a full squat but is the rest of the movement the same?

Same movement, just different catch height. There was a good description of types of cleans in the "deadlift + hang clean = power clean" related thread, although bare in mind a power clean is 100% not a deadlift then a hang clean.

You get heavier weights and more work done with the clean. No point in doing power cleans until you master the clean, otherwise when you go to do cleans after learning the power clean you won't want to get under the bar and it'll just limit your progress.

The current train of thought is more or less scooping the bar (using the hips) and the only shrugging or jumping is to get under the bar not to get the bar up. More or less you're just wasting time pulling the bar up when you should be getting underneath it.

Don't bother with rippetoe, he doesn't know what he's talking about when it comes to oly lifts. I'd join an olympic forum like pendlayforum.com or even the bodybuilding oly section rather than here.

Just take it slowly and get technique right, there's no point in progressing with weight if you're just reverse curling the bar up to your shoulders.

Good Technique:


Avoid any crossfit video if unless you want to learn how to snap your wrists.

Edit: Oh and always use hook grip.

[ZanderBlair]

A common mistake is to try and upright row the bar up when you really need to drive the hips into the bar, propelling the bar up with much more force than you could with your arms. Takes plenty of practice and definitely helps to know someone who can do it properly. Definitely a good idea to post up a vid of your technique at the moment.

[Mart001]

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Same movement, just different catch height. There was a good description of types of cleans in the "deadlift + hang clean = power clean" related thread, although bare in mind a power clean is 100% not a deadlift then a hang clean.

You get heavier weights and more work done with the clean. No point in doing power cleans until you master the clean, otherwise when you go to do cleans after learning the power clean you won't want to get under the bar and it'll just limit your progress.
heavier weight but less power, the power clean and the clean train to different goals.The current train of thought is more or less scooping the bar (using the hips) and the only shrugging or jumping is to get under the bar not to get the bar up. More or less you're just wasting time pulling the bar up when you should be getting underneath it.

Don't bother with rippetoe, he doesn't know what he's talking about when it comes to oly lifts. I'd join an olympic forum like pendlayforum.com or even the bodybuilding oly section rather than here.
your've just told the OP to not bother with ripptoe? he has a whole chapter in SS detailing every detail of the power clean? he must have some idea, some varying opnions on lifting mechanics and programming that some dont agree with (but others do) shouldnt right that off.Just take it slowly and get technique right, there's no point in progressing with weight if you're just reverse curling the bar up to your shoulders.


Avoid any crossfit video if unless you want to learn how to snap your wrists.

Edit: Oh and always use hook grip.

2nd it helps relaxes the arms and stops the upright row movement if you have it, also look away from the mirror as you can see the lift and might pull to early.

and chalk

[Mart001]

Quote

i've done this a few times and am going to substitute rows for power cleans, i love this exercise. but i reckon i could work on my technique, does anyone know a good video as there are so many its hard to know which is correct. when i do it, my feet always stay in contact with the floor even if its just my toes. but a lot of vids seem to actually show the lifter leaving the floor.

any advice would be great and a video showing the correct technique would also be great

thanks

I think this has been brought about the that strong lifts guy, why is that? how do they sub for the power clean, there is alot of misleading information out here, one arm DB snatch makes sense.