Power Clean workout vids - new form

[coolcolj]

Well today was an all Power clean session.
So I video taped it, and hoping my form has improved.

It looks a bit better. My 2nd pull is definitely more powerful, and so I'm getting the bar too high! Couple of times the bar scraped my chin and is landing too close to my neck. I have red marks on my neck to show

And my bum is higher up at the start than normal - good or bad? Form is rather variable from rep to rep. Looks like my bum still moves up too much as the weights get heavier.

Still I've never pulled a 185 that high before! either I'm stronger, generating more power from better pull or both.

Right click and save it to your computer before viewing

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_Cleans_7thNov2002.mpg

 

[louden_swain]

Looks good. . . continue to add 5lbs per week. Get us a video when you are cleaning 225lbs.

 

[mekannik]

For some reason the movie only downloads 33 seconds worth and stops in the middle of your 145 pull.


One suggestion - keep your lower back tight during the return of your hanging cleans.

As for from the floor - I try to start a little lower (quads parallel to ground) - - but if you're moving weight and not hurting your back, do what works for you.

If flexibility is a problem - are you doing front squats? Those strech the hell out of my calfs and ankle for easier starting depth.

 

[coolcolj]

Yeah, I didn't realise how high I was starting until I saw the vids. Not a flexibility problem, I pretty flexible, I squat rock bottom on overhead and back squats.

my lower is probably the strongest part of my body so yeah, I don't feel anything tehre, but I should start lower to get my quads more involved.

will be a while before I can clean 225lbs with good forma nd bar speed. Staying light till my form is good.

 

[mekannik]

CoolColJ - what are your: age, training age, height, weight ?

just curious. I started doing power cleans about a month ago, was doing snatches for like 3 months and loving it. Set my P.R. the other day of 274#. (I'm 6'2", 235# - so I know I need to bump that up some more).

 

[coolcolj]

CoolColJ - what are your: age, training age, height, weight ?

just curious. I started doing power cleans about a month ago, was doing snatches for like 3 months and loving it. Set my P.R. the other day of 274#. (I'm 6'2", 235# - so I know I need to bump that up some more).

Oh try downloading the video again - it should work. I remembr deleting it, and uploading a better version, so you may have been downloading it while I deleted it.

Age 31 - although most people think I'm early 20s, one gym PT thought I was 19
height - 5'9"
Wt - about 190-194lbs fluctuates quite a bit, I really should only be about 180-185 if I were in lean condition.

well I've been training properly for 7 months now, plus 4 month previous to that of BW stuff at home. I started doing light jump snatches for a while, then 4 months ago added cleans.

My current PR on Power cleans is 205lbs. I find that my power cleans is pretty much dependant upon my strength in the squat and deadlifts - all types. But I'm unlikely to do any more 1 Rep PRs anymore, unless I have a proper lifting platform to do it on

My Adidas weightlifting shoes will arrive next week, they should help a bunch.

 

[coolcolj]

Got some good tips -

Lindsey

Wow you've really improved mate. Your but seems to have the right timing with the bar from the floor now. Your back is straighter but it could stand to be a little straighter possibly (im not sure if that's just the shape of your back or what). When you start your first pull the bar moves away from you. What you want to do is have your knees go back and the bar should follow. You're gettin somewhere dont give up now

Shaun Le Conte

CCJ, you have pretty good strength levels but as you suspect there are problems with your pull.
From the lighter sets onwards it appeared as though you were setting up from the floor with your shoulders not over the bar. Your shoulders need to be over the bar (eg. if you dropped a plumb bob from your shoulders the bar would be right under it.)

It was not evident with the lighter weights but on your reps with 185, you were rounding your upper back shortly after lifting the bar from the floor. Back needs to be straight.

And as you already noted, you overpull the bar so that it comes back down to hit you. You need more weight on the bar but continuing to improve your technique is more important.

smitty

CCJ
Your technique is improving, congrats
A few points to remember:
1. Your arch is better, remember:
a. Before 1st pull you should look the a "4"
b. Arms straight, rotate elbows out
c. Retract shoulders and press chest out, this will help with back arch d. you are not jerking it off the floor, "squeeze" it off the floor, 1st pull should be controlled fury AND back angle should stay the same, 1st movement is knee extension.


Carl Christensen

Land on your the back part of your foot, not your toes. This is why you are out of control on a few of the reps.
Try and really punch those elbows through and quicker.

On one or two reps you went backward. This is coming up onto your toes too early.

Remember to pull through your heels and then come onto your toes, you should be able to wiggle your toes in your starting position. This helps with not rounding your back. (This is my problem.)

Also remember to get those hips popped (triple extension.

 

[sean34]

great post coolcolj!!!

bunch of excellent tips too

keep up the work, Im right there in terms of looking to improve the power clean form. ive done that lean backwards step a time or two now I know what to look for

thanks

Sean34

 

[the People's Champ]

Excellent vid there CCJ, keep them coming. I like to explode from the bottom which helps me bring the weight up much quicker, but I will have trouble with the elbow whip from time to time. I would have to say you need to drop that ass so your quads are parallel to the ground that way you have more of a solid base during liftoff.

31?! you look like you are still high school there bud!

 

[coolcolj]

Well you should gradually pull the bar off the ground and speed up slowly, only exploding once you get past the knee, so you get the double knee rebend in. Its not something I think about though, it just happens automaticly.

I normally get my ass lower at the start, but I thought I try something different this time, I thought my leg was parallel , but obviously it wasn't, goes to show how one's sense of body position can be warped.

Yeah everyone who meets me in person thinks I'm either early 20s or a teenager! Which suits me just fine

 

[t3c]

yeah ccj you look like you are 19 or so lol

 

[mekannik]

Cool,

Honestly I was guessing you were in your early 20's - but hey, good for you.

You've only been lifting for about a year? If so - your lifts thus far are tremendous. I have been dabbling in "bodybuilding" for 10 years - only starting the explosive OL 4 months ago - and the change to my physique/strength makes me wonder why I didn't start sooner.


Keep up the good work.

 

[Lord_Suston]

You look very young, I guess that is the Asian curse

A few questions, why not start from the floor since it seems before you explode up you dip about 2-3inches when you start the lift. why not try form the bottom, this is how I do it and it makes a real difference since there is no stretch reflex helping... Why is your grip so wide??? I thought the grip was supposed to be shoulder width when training and wider during competition... Over all i have to say great progress, try adding a press at the end for a nice burn.....

 

[coolcolj]

You've only been lifting for about a year? If so - your lifts thus far are tremendous. I have been dabbling in "bodybuilding" for 10 years - only starting the explosive OL 4 months ago - and the change to my physique/strength makes me wonder why I didn't start sooner.

Thanks, I work hard at maximising my training. I study as much research as I can. If I'm not making progress I'll always be tinkering with stuff to make sure I do. I have a good selection of books to help me here as well - hardcore scientific training theory books - I'm a bit of a mad scientist type

You look very young, I guess that is the Asian curse

A few questions, why not start from the floor since it seems before you explode up you dip about 2-3inches when you start the lift. why not try form the bottom, this is how I do it and it makes a real difference since there is no stretch reflex helping... Why is your grip so wide??? I thought the grip was supposed to be shoulder width when training and wider during competition... Over all i have to say great progress, try adding a press at the end for a nice burn.....

Indeed I actually prefer to call it a blessing

do you mean the hang cleans or something else?

Well I used to have my thumbs on the inner rings, but it was uncomfortable when racking, I now have my thumbs 3 inches from the inner rings, just makes the rack easier on my wrists.
As my arms get bigger, it makes it much more comfortable

Yeah once my overhead press strength catchs up to my cleans then I'll do them together, but not just yet
I do sometimes do some complexes, ie hang clean to push press, (without pause after the rack) with lighter weights, damn gets the heart pumping!