Difficulty with power cleans

[stevius]

I've just started out with the bar in the hang position (following Mr Rippetoe's instruction) and got to the stage where I can rack the bar. The stomp, dip and change of foot position seem to come naturally without thinking about it but the bar doesn't always touch my chest on the way up.

Should I keep on working to keep the bar close to my chest OR move on to the next stage- accelerating the bar from a romanian deadlift position at the knee and maybe put some more weight on?

Also I have small hands and I find the hook grip difficult. My fingers tend to crush my thumbnail if I use more than 135. Is this something I need to get accustomed to?

 

[TomoUK]

I've just started out with the bar in the hang position (following Mr Rippetoe's instruction) and got to the stage where I can rack the bar. The stomp, dip and change of foot position seem to come naturally without thinking about it but the bar doesn't always touch my chest on the way up.

Should I keep on working to keep the bar close to my chest OR move on to the next stage- accelerating the bar from a romanian deadlift position at the knee and maybe put some more weight on?

Also I have small hands and I find the hook grip difficult. My fingers tend to crush my thumbnail if I use more than 135. Is this something I need to get accustomed to?

the bar doesnt HAVE to touch the chest, thats really just a guide to make sure your not swinging it out like a reverse bicep curl. If its touching most times then it sounds like your going ok - just keep an eye on the situation.

Id go onto the next stage and add a bit of weight, be conservative tho and go back down if you feel your losing speed/technique,

You will get used to the grip, you just have to deal with it for now, lots of weightlifters tape up the thumb to make it a bit more comfortable.

good luck

www.aceathlete.com/hatch/video.htm

watch the power clean demonstrations by matt bruce on this site

 

[BiggT]

I was just gonna post the link above, lol....it's good stuff.

About the hook grip, you'll get used to it and actually enjoy it in a sick way over time....it'll put some hair on your chest.

 

[stevius]

Many thanks biggt & tomouk- I'm getting a lot better with practise but have to lay off just a little because of bruising on the shoulders and across my chest.

I have one further question- I don't think I've got the catch right. The bar doesn't always sit straight onto my shoulders and sometimes I think I'm holding the bar up with my arms after spinning the elbows around. Perhaps this is why my shoulders are bruised OR could it be that because my shoulders are bruised that the bar is getting where it should be?

 

[Guni]

Download this video of Chad Ikei. I think tomouk also posted a link to this in another thread, but you can download it and keep from this link:

http://www.infinityfitness.com/...s/nl/chado2.asf

 

[s8nlilhlpr]

Many thanks biggt & tomouk- I'm getting a lot better with practise but have to lay off just a little because of bruising on the shoulders and across my chest.

I have one further question- I don't think I've got the catch right. The bar doesn't always sit straight onto my shoulders and sometimes I think I'm holding the bar up with my arms after spinning the elbows around. Perhaps this is why my shoulders are bruised OR could it be that because my shoulders are bruised that the bar is getting where it should be?

You should not be supporting the bar at all with your arms. If you raise your elbows properly, it will create a "shelf" on the front of your shoulders for the bar to rest. I still get bruises on my collar-bone from practicing, but you get used to it.