attn: oly lifters

[IronLion]

I need some feedback....I spent 2 hours working on form last night trying to get my pc back. Here is video of my work at about 60% 1rm. I am having trouble with the first pull and a little with the catch. Let me know what you see...

powerclean form work

 

[WarriorPL]

ass to the floor

everything else seems fine bro, keep it up.

 

[ffknight84]

ass to the floor

everything else seems fine bro, keep it up.

my thoughts exactly

 

[pwr_machine]

Looking good so far. At first glance, I'd tell you to get under the bar. To mimic an Oly lifter, I'm sure you've noticed that the bar doesn't travel very high. Then again, are you training as an Oly lifter or for another sport?

 

[slobberknocker]

I think you're trying to pull too high, and you're not dropping down to catch the bar. When I do it, I only pull to about nipple height, then I sink my hips immediately to catch it.

 

[Nico Cujo]

You're form looks good. That's how you're supposed to power clean. Remember to whip your elbows to the front fast and high.

 

[IronLion]

Thanks...when I powerclean I don't drop more than a 1/4 squat, I want to get everything I can out of my second pull. When I do full cleans I drop well. I am much better with full cleans than power versions and hang versions, because I have always done them full. The biggest things I think I need to work on is my back angle and getting more of a double knee bend in the second phase.

As far as getting my elbows up high and fast, that has always been what I struggle with. More focus I guess, maybe smaller arms...lol

 

[kiloamp]

Your technique looks pretty good. You've got a slight 'loop' at the top which is wasted energy. It looks to me (the best I can tell from the video) that's you're not keeping your shoulders in front of the bar long enough. Bringing your shoulders back early will kick the bar out in front which may be happening in your case. Another thing you might want to work on is turning your wrist inward at the top of your pull. This will keep the bar close to your body and will force your elbows outward for a more efficient elbow turnover and catch. Also, as mentioned by others, see if you can work to lower your hips a bit at the start. Keep up the good work, you look strong.

 

[coolcolj]

Just watched it on Quicktime player - which allows frame by frame by advance with the cursor keys

Overall not bad

anyway - your pull off the floor could be more controlled and smoother. Leaving the explosion for the 2nd pull, you should be faster right at the end of the 2nd pull.

Your cutting your 2nd pull slightly short - but the light weights for you, could be the problem

And your elbow whip/rack could be quicker, timing is a bit off. Seems like you get the elbows up after the bar has landed.