Olympic lifting+jumping

[Ivan Danko]

I am looking for some more opinions on whether the feet should acctually come off the ground during a power clean. I deffinatly agree that the movement should be so explosive that you are trying to come off the ground but to achieve this i feel that just about all people lift their heals to create a jumping effect. They do not get the full triple extension. I feel that you come closer to full extension at the ankle when you do not leave the ground.

Ok any other opinions?

 

[coolcolj]

You should only leave the ground because you created so much power from the full triple extension that you go airbourne.

And because a powerclean is all about speed, this should happen even with max weights.
Your not trying to jump, it just happens.

When I leave the ground my ankle/hips are all fully extended, my body is like a bow

 

[edgecrusher]

If I leave my feet, it is very brief, and normally to adjust my body to the trajectory of the bar.

 

[endpoint]

You should only leave the ground because you created so much power from the full triple extension that you go airbourne.

yeah thats pretty much it.
you see it more with lighter weights. Once the poundages get heavier its harder to leave the ground.

On some of my oly training videos...all the lifters leave the ground until they get to a "heavy" weight.

Also if you are changing foot position i find it easier when my feet arent on the ground

 

[Ivan Danko]

I deffinately agree that the goal is to be creating so much power that you leave the ground. I just feel that so many people concentrate on this and they do not pay attention to full ankle extentions specifically. From what i have seen in teaching people the clean myself and observing others teaching when a person is taught that they must jump on every rep they kick there heals back instead of jumping straight off of the ground. There power is not going down through the floor. I have been experimenting with doing it both ways and when i concentrate on jumping people watching say that i do not get the same extention in my ankle.

 

[Ivan Danko]

acctually coolcolj i am just curios when you jump do you land on your toes or do you then dorsi flex and land on your heals.

Another question i have is if you are training an athlete and they are kicking there heals back do you think sometimes this could be even more usefull becuase of the eccentric loading when the feet land on the ground again having also a plyomentric like affect.

 

[coolcolj]

acctually coolcolj i am just curios when you jump do you land on your toes or do you then dorsi flex and land on your heals.

Another question i have is if you are training an athlete and they are kicking there heals back do you think sometimes this could be even more usefull becuase of the eccentric loading when the feet land on the ground again having also a plyomentric like affect.

I land back on my toes first.

I'm no expert on olylifts, I'm still learning myself, but I sometimes do the foot stomp , but this only happens with light weights. Since you don't need to exert maximal force.
Well when you rack the clean, there is already plenty of eccentric loading, not sure if a bit of foot stomping would be of any benefit.

 

[Ivan Danko]

Yeah i figured you were still landing on your toes. I don't really see how anyone wouldn't if they are getting full extention at the ankle and also ussing a decent amount of weight. Becuase you are landing back on your toes i bet you are getting full extention. The only thing is then people say you are not stable unles you dorsiflex and land on your heals, there is too much risk of injury. I am not knocking you or your technique at all i am just trying to figure this out. I have always done them by trying to jump but ussually not getting off the ground but i have been playing with making myself jump now too.

Any other thoughts and opinions!

 

[coolcolj]

Well here is a recent clip of me doing powercleans - there are 2 reps with 175lbs lighter and 210lbs heavier. My form isn't perfect, so don't rag me there

Really it's just like jumping normally, you leave with your toes and land back on your toes but roll down to the whole foot immediately. It's not a big jump. If you pause the clip, you can see I'm right up on my toes before I leave the ground
I land while the barbell is still flying up anyway, although I've been told I cut the pull too early, hence the barbell crashes down on me.

2.2 megs right click on link and save before viewing
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_PowerCleanPR210_26Feb03.mpg

 

[Ivan Danko]

Your form looks great! You might be cutting your pull al little but i do too. Yeah yours looks good it doesn't look like you are kicking your heals back and doing that instead of exploding off the floor. Those were impressive. I gotta get some video up of me. Alright later.

 

[coolcolj]

thanks - yeah an oly lifter looked at the vid and he said that my form looked good as well, apart from cutting the pull and I also have a slight mistiming with the elbow whip forward. He said the way I looked doing the 210lbs, I should be able to powerclean 250lbs.

Ah if only my confidence was on that level

 

[Ivan Danko]

Yeah my goal is to be able to power clean 300 by the end of the summer. I am at a bodyweight of 195 right now so we will see how it goes.