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I want to learn power cleans.

  • Thread starter Thread starter Debaser
  • Start date Start date
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Debaser

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These are pretty technical. Where are the best resources to learn how to clean properly?
 
zzzzzzz

I have posted so many links so many times, I'm about to shoot myself! :)

front squat with a clean grip first, if you can't do this, then you can't power clean
 
I'm sure you have, but non-platinum searching is almost impossible.
 
Although I've never spent any prolonged amount of time power cleaning, the one thing that helped the most is doing lots of the component oly lifts like high pulls, hang pulls, hang cleans and front squats.
 
Find someone to give you hands on coaching, I tried to teach myself and damn near tore my arm out of it's socket. 'pretty technical' aint even close :p
 
Tweakle said:
Find someone to give you hands on coaching, I tried to teach myself and damn near tore my arm out of it's socket. 'pretty technical' aint even close :p
Click to expand...

Godd advice, it is much easier for a coach to make corrections on you, rather then making them yourself.
 
Now pay attention!


http://www.tc.umn.edu/~keen0018/wltips.htm

http://www.tc.umn.edu/~keen0018/newwl.htm

http://www.hhs.csus.edu/homepages/khs/Kilogram4/public/Exercises/table_of_contents_Exercises.htm

http://www.coachsos.com/clean.html

Off course seeing it in motion helps much more
Shows you how to do the PowerSnatch and Powerclean among other things

Part1 - 2megs
http://www.infinityfitness.com/videos/nl/chad01.asf

Part2- 32megs
http://www.infinityfitness.com/videos/nl/chado2.asf

right click and save as


off course some of my clips I have posted can help too :)
The main thing to remeber is, no ulling with the arms! The hips, legs, calves and traps do all the work. The arms are just like hooks, keep em loose like ropes. It's basicly a jumping shrug.
In fact do jump shrugs helps you learn how to do em properly

power clean is like this without the deep squat under, just a quarter squat
http://www.olympiclifting.citymax.com/page/page/153422.htm

search google for more
 
Zander1983 said:
Although I've never spent any prolonged amount of time power cleaning, the one thing that helped the most is doing lots of the component oly lifts like high pulls, hang pulls, hang cleans and front squats.
Click to expand...
 
CoolColJ said:
Part2- 32megs
http://www.infinityfitness.com/videos/nl/chado2.asf

The arms are just like hooks, keep em loose like ropes.

[/B]
Click to expand...

This statement can't be emphasized enough. Most athletes that I see training the Olympic lifts, with the exception of gymnasts, have a hard time keeping their arms lose while doing cleans and snatches. Notice in the video of Chad how much power he is able to transfer to the bar in such a short range of motion. This would be extremely difficult to do with tense arms.

Another big difference I see between how Olympic lifters train to athletes doing the Olympic lifts for sports. Olympic lifters will put a lot of time working on form with an empty bar before they start adding weight. Many athletes I see start adding heavy weights before they are even lose.
 
Last edited:
IronLion said:
show up at spatt's on the 6th of December and I will teach you
Click to expand...

Awesome. I almost forgot about it and am going to make plans to attend...
 
Nothing beats real coaching, it will cut down the learning time!

I've taught myself, and it took a good year before I even had remotely decent form. And I only started improving once I could video tape myself.

You just don't have any body sense unless you can see yourself from third person perspective.


Now learning the full lifts is taking even longer :(
 
Last edited:
Those clips were very helpful. I have a few questions:
1. What does he think of DB snatches? I'm guessing he would have a similar opinion to DB cleans, etc. Right now I struggle with more than 70 for a hang power snatch with a barbell, but can do 5 reps with 45 lb db pretty easily.
2. Does he do a 1-handed BB snatch at the end of that clip? What does he say about them.? Those look crazy. Could you post that clip.
 
It's not my clip, look at the link. So I can't answwer your questions.

The thing about barbell snatches is that it's hard to cheat on them by upright rowing the weight up because of the wider grip :)
Work on your leg and hip power. Traps too.
 
CoolColJ said:
It's not my clip, look at the link. So I can't answwer your questions.

The thing about barbell snatches is that it's hard to cheat on them by upright rowing the weight up because of the wider grip :)
Work on your leg and hip power. Traps too.
Click to expand...

Hmm, I didn't feel like I was rowing it up. I guess I was pulling pretty hard though, and it seems like that's a no-no after seeing that video. Any tips on improving leg and hip power? Traps? Could you check my journal thread.
 
i taught myself, or what i believe to be pretty decent form. its a progressive movement. one that you have to break down into many parts. but its a fun exercise.
 
Explosive Lifting for Sports
by Harvey Newton
ExplosiveLiftingForSports.jpg


great book
 
delldell2 said:


Hmm, I didn't feel like I was rowing it up. I guess I was pulling pretty hard though, and it seems like that's a no-no after seeing that video. Any tips on improving leg and hip power? Traps? Could you check my journal thread.
Click to expand...

Squats, and lots of squats :)
When my squat jumped from a pitiful very heavy 255x4 to 345x1, my lifts jumped up bigtime.

power shrugs, clean/snatch pulls etc

All olylifters have huge squats.
 
LOL. Well if 255x4 is pitiful, than me at a bodyweight of 160 doing 135 as a 5RM is beyond description. I think on a good day I can hang clean near my front squat 5RM.

Snatch pulls look sort of goofy to me. Snatch high pulls seem to make more sense, but the load is much lower. What's the difference in what they each do? Everything I've done has been from the hang.
 
well rember I weigh much more than you :)
I was around 192lbs back then.

Well they may look goofy, but they stop you using your arms to pull! Keep em locked.

Don't bother with heavier loads, use them to teach you how to do the olys without using your arms. Keep them locked and relaxed. One pull then do 2 olys each set.

see your journal

Also I have posted clips of me before doing just that, one clean pull then 2 powercleans etc
 
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