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power clean help

J

JohnRobHolmes

Well-known member
ive been trying to find good info on power clean, went though the power lifting subforum and searched the web, and I think i have the idea.

From the vids i have seen, it looks like a deadlift that is basically cleaned at the top, right? Im no PLer, and I really havent seen anybody around local doing real lifts to ask. my town is filled with yuppies, hippies, and the elderly.

If i wanted to practice the moves seperated would i do a deadlift, and a hang clean?
 
yeah, i have been there, but thanks for the link.

that guys form looks kinda slumpy to me in the power clean vid. its kinda hard to tell if he is doing a bad SLDL and clean or what.
 
coolcolj's form is much better than the form in the link there. it is basicaly a deadlift until the bar is at mid-thigh, then a hang clean which is a jump-shrug followed immediately by a jump under the bar to rack it (a shallow dip in the powerclean, or all the way down to rock bottom front squat for a full clean). however the 'deadlift' isn't a PL-style pull (i guess you COULD pull that way in a PL comp). you start with the bar right near or touching the shins, with a pretty upright torso, and push through the floor dragging the bar up and in toward the mid-thigh or hip crease. when it gets to that spot (which you can feel) you do the jumping motion (no arm pull) then change directions and rack it. i used to have some good links about oly lift form but sadly don't anymore :( there shold be some on CCJ's journal thread though.
 
hang squat cleans are the best exercise or drill for getting the powerclean right in my opinion and experience. hold just the bar while standing up (add more weight once you feel like you got the idea), give yourself an inch or two of bend at the hips, and try to pop the bar up with a jumping motion, no arm pull, so you can jump under it in the front squat position. once you get the feel of that, you'll know what you're aiming for when you pull from the floor, and your rack will be strong and balanced because it will be a proper quarter front squat and not a backward lean or a leg spread which are both common mistakes.
 
thanks guys, i found that link in coolcoolJ's journal. he has MUCH better form.

i will play around with some hang squat cleans and power cleans tonight, just to get the feel of it. im sure I will be a bit sore tommorow anyway.

who wants to bet that my bunnyhop will go up after digging into power cleans for a few months? right now i can get about knee high on my mountain bike, years past I could bunnyhop the downhill rig past waist high- but all i did was ride a few hours a day. it sure would be nice to get past mid thigh again.
 
look in my journal on the last page :)

there should be 2 links, one yesterday and one from last week a few entries back. usually anything older than 3 weeks will be erased

I have some early arm bend, but not too bad. I haven't done them in a while, but the groove and timing is still there. I guess it's ingrained now

yeah doing full squatcleans will get your form right for powercleans. Otherwise you'll end up doing a upright row revese curl thing. Gotta get the legs and hips to power the bar up. Main thing is getting the start position right, which can be bypassed if you do hangcleans. Line up the bar to ball area of the foot, otherwise it will bang into your knees, shoulders over or infront of the bar
 
POWER PULLS:

get in a squat rack with the bar resting at midthigh, so you bend your knees and lower your self about 4-6 inches to grap the bar. Use explosive hip strength followed by a powerful shoulder shrug to move the bar straight up about 12-16inches ino your lower chest.
 
I find a good way to learn how to catch properly is to clean from the floor and catch in the power position (1/4 front squat), then from that position perform a front squat. This always elimates a beginner's tendency to jump "out" to catch the weight. The feet will come apart slightly, but the hips go back though, you do not want to jump out to catch the bar.

Basically, the pull from the floor is smooth and straight up until the bar reaches about mid thigh and the knees are all but straight, then still smooth, you perform a Romanian Deadlift until upright, at that point there is a slight rebending of the knees and you perform a jump shrug, you rise onto the toes and the momentum from the shrug will carry the bar upwards if you relax the elbows. Once the bar reaches the desired height, for me it is around the belly button, I try to imagine the bar suspended there in mid-air and I pull myself down underneath the bar whipping my elbows around catching/racking the bar.

I always recommend pulling from the floor instead of the hang. Pulling from a hang or pulling off blocks is excellent to address a weakness in your pull at that point, but I advise learning how to squat clean first.

Again, if you're new to cleaning, start with a power clean, pause for a second, and do a front squat without readjusting the feet. This should eliminate the common tendency to jump out to catch the bar.
 
BiggT said:
I find a good way to learn how to catch properly is to clean from the floor and catch in the power position (1/4 front squat), then from that position perform a front squat. This always elimates a beginner's tendency to jump "out" to catch the weight. The feet will come apart slightly, but the hips go back though, you do not want to jump out to catch the bar.

Basically, the pull from the floor is smooth and straight up until the bar reaches about mid thigh and the knees are all but straight, then still smooth, you perform a Romanian Deadlift until upright, at that point there is a slight rebending of the knees and you perform a jump shrug, you rise onto the toes and the momentum from the shrug will carry the bar upwards if you relax the elbows. Once the bar reaches the desired height, for me it is around the belly button, I try to imagine the bar suspended there in mid-air and I pull myself down underneath the bar whipping my elbows around catching/racking the bar.

I always recommend pulling from the floor instead of the hang. Pulling from a hang or pulling off blocks is excellent to address a weakness in your pull at that point, but I advise learning how to squat clean first.

Again, if you're new to cleaning, start with a power clean, pause for a second, and do a front squat without readjusting the feet. This should eliminate the common tendency to jump out to catch the bar.
Click to expand...


Great advice!

DEEP front squats (on their own too) are great for improving the clean, obviously, use an oly grip!
 
wow! some great stuff in here! looks like i need to work those squat cleans a lot more, because i know i was doing a forward leaning curl to force it around. my racking was bad too, it was more of a rest on the hands instead of on the shoulders. if i werent so sore i would give it a try tonight. my traps gots the DOMS all the way up my neck. im gonna be swole!

aww man, i dont have cleans till friday.... :(
 
JohnRobHolmes said:
wow! some great stuff in here! looks like i need to work those squat cleans a lot more, because i know i was doing a forward leaning curl to force it around. my racking was bad too, it was more of a rest on the hands instead of on the shoulders. if i werent so sore i would give it a try tonight. my traps gots the DOMS all the way up my neck. im gonna be swole!

aww man, i dont have cleans till friday.... :(
Click to expand...

It just takes a little time, man. Becoming proficient in the olympic lifts is not as hard as some people make it out to be, but they are still technically demanding lifts, once you master the form, you can hit them often, as there is no negative part of the rep to cause excessive soreness. Practice them like you would a sport if you like, you'll only become more proficient.

By the way, I never mentioned it before, but your handle kicks ass.
 
BiggT said:
It just takes a little time, man. Becoming proficient in the olympic lifts is not as hard as some people make it out to be, but they are still technically demanding lifts, once you master the form, you can hit them often, as there is no negative part of the rep to cause excessive soreness. Practice them like you would a sport if you like, you'll only become more proficient.

By the way, I never mentioned it before, but your handle kicks ass.
Click to expand...

i agree. you can definitely learn them on your own. I learned them by watching and reading stuff on the internet, and when i got together with an oly coach he told me my form was good (not perfect by any stretch, but good).

and practicing with a bar or 65 lbs you could do every day if you wanted, and it helps with form in my experience.
 
I am toying with the idea of combining my squat and powerclean on friday, as per your suggestion biggt. I dont think my system could handle heavy power cleans into front squats five times in a set. That is pretty taxing work! I'll try at least two sets of five at 65lbs and if my form feels comfortable I will bump up the weight.

Practice it like a sport eh? Im kinda looking foward to bunnyhopping my trials bike on friday, and seeing how high I can get with a few cleans under my belt. I could see these getting easy to rip out all the time, just like a dang bunnyhop.

Most people my age dont know who John Holmes is. I bet he couldnt run very fast without tripping.





























long_dong_silver.jpg
 
The biggest mistake I see people doing when they start out with powercleans, front squats, or any other clean, is that the elbows are in the wrong position when the bar is racked. Your elbows should be pointing straight ahead. Also, as someone else mentioned, moving forward during the lift to catch the bar is very bad. One thing I couldnt believe I saw was someone doing cleans with straps. You need a gym that allows chalk or at least hide the chalk in your gym bag and clean up the mess when your done.
 
hangclean said:
hard to say with the bumper plates.
Click to expand...

It's easy to say because there is a sound commentary where he announces every weight change!

The snathes work up from 120-150

The C&Js start at 100 and go up to 170.

The front squats are at 200.

Thats KILOS of course so the final squat is 440lbs and the last C&J is at 375.

(Pirras himself weighs about 180lbs)
 
LOL - I made that clip from an Ironmind tape, and few more others


now it's flying everywhere on the internet....
 
coolcolj said:
LOL - I made that clip from an Ironmind tape, and few more others


now it's flying everywhere on the internet....
Click to expand...


Well then you fucking rock!

(is that your voice on the commentary?)
 
I made the clip from a video tape sold by Iron Mind - the guy talking is the president of Ironmind :)

this is only a fraction of the tape though and this particular workout, just the highlights etc. They normally show every set and rep, warmups etc
 
not sure if this has been mentioned but i asked this question a couple months ago and this answer was given tome.. look into finding a trainer in your area who obviously knows how to do cleans chances are he'll show u for free or a small price like a 1 training session price.. rather learn for a pro who knows what hes doing then watching videos online where u can easily do things wrong
 
coolcolj said:
I made the clip from a video tape sold by Iron Mind - the guy talking is the president of Ironmind :)

this is only a fraction of the tape though and this particular workout, just the highlights etc. They normally show every set and rep, warmups etc
Click to expand...

Which vid is that? I want to get it but I wish it was on DVD.
 
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