powercleaned for the first time tonight

[audiophyle]

i couldnt beleive my eyes tonight when i saw some highschool student powercleaning. I have yet to see anyone in my gym powerclean let alone someone so young (usually these are the guys hogging the squat racks to do barbell curls). So i asked him if he'd show me how. well, turns out i really suck at them but i'm determined now to figure out how to do this execise properly. anyways, just thought i'd share

 

[IronLion]

if you can find a local weightlifting club there will be a coach to show you how and bumpers....you really need a coach to get anywhere with those

 

[audiophyle]

nope, no local anything. My gym is the best in the area and thats not saying much (the trainers really suck). the only other gym we have is bally's
So you can't teach yourself even with light weight?

 

[audiophyle]

well i could post some videos on elite

 

[IronLion]

it is a very complex technique, I guess you could do some of the partials, but without someone experienced how would you know wether or not you were doing it right?

 

[FatRat]

I have never really dont these basically for this reason. I used to watch the semi pro athletics team do them when I was at Uni, but they had full time coaches.

I know CoolColJ is pretty hot on these, you might want to hang on for some pointers from him?

I found this thread, but there should be some more if you hunt around:

http://boards.elitefitness.com/forum/showthread.php?threadid=244928&highlight=power+cleans

 

[Exodus]

there are some links to videos at the top of they training page that spatt put up there as a sticky, they have really helped my form. that and watching ccj's and Bfolds videos

X

 

[dood]

Watch this video 5 times(seriously).http://www.infinityfitness.com/videos/nl/chado2.asf
CCJ posted this a while ago. It is the best thing I have seen so far to teach powersnatches and powercleans. I had fairly good form before I watched it. But after I watched a few times my powerclean and snatch went up like 20 pounds.

 

[ffknight84]

welcoem to the wonderful world of power cleaning, its a nice place that few go to.

 

[audiophyle]

awesome video! thanks alot dood

 

[coolcolj]

I'm self taught, and my form is quite decent now so it's posible! But man I had to work for it, it's been a year and only now am I getting there. But I only started to improve once I filmed myself and got cyber coaching from various forums

recent clips

http://www.elitefitness.com/forum/showthread.php?s=&threadid=248589

but watching vids don't quite reveal the full picture, there are a lot of subtle things that you don't get from watching clips.

Make sure the start position of the floor is good, if you get that wrong the rets fo the lift is stuffed. I would say try them from the hang first, just above the knee, and then once you get that sorted start from the floor.

basics - line the barbell on the ball of your foot, toes just peeking out, press the knees forward until the shins are close to or touching the bar, shoulders in front of the bar, back straight or slightly arched,

pull controlled off the floor by pressing the weght up with your legs, back stays at the same angle until the bar reaches the knee, keep shoudlers in front of the bar or above it, as long as you can - which is the opposite of a deadlift. The knees will move out of the way if you do it right, with back staying at the same angle.

And then you explode once the bar reaches past the knee.
Bar stays within an inch of the body all the way up, arms stay straight until you shrug and pop up on your toes.
The bar floats up from the explosion like magic and your snap your arms forward, dip under the bar and rack it.
You can jump your legs out wider to get a more stable dip.

The key thing is the arms remain loose and straight until it starts to fly up. The traps and hips do all the work, you do not upright row the weight up. That is a common problem with self-taught people, and I was no different. But I fixed it with straight armed clean pulls before each set of powercleans

some links

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

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

http://www.wsu.edu/athletics/strength/pwrclean.htm

http://www.wsu.edu/athletics/strength/pwrclean.htm

 

[coolcolj]

some more of my form practise clips here

right click and save

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PowerClean+3PowerJerks175_3July03.mpg

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PowerClean+3PowerJerks175_3July03.mpg

 

[sinjinsmythe33]

try this

http://www.exrx.net/Exercise.html

there are some very knowlegeable guys here as well who incorporate the olympic lifts and their hybrids into their routines.

 

[Nonerz]

Great book...

Explosive Lifting for Sports

I've been reading from this book and I really like it. I didn't realize that there is a companion video available too!

 

[audiophyle]

thanks alot CoolColJ are any of your videos still online?

 

[louden_swain]

I no longer perform power cleans, but back in high school, everyone was performing powercleans.

Keep up the good work. . . .practice practice practice.

 

[coolcolj]

thanks alot CoolColJ are any of your videos still online?

I'm sure I posted em up above...

 

[audiophyle]

whoops, i didnt get a chance to go through them all before it was time to go to the gym.

 

[ffknight84]

i have seen 3 people power clean in my gym, 1 of those i can only see by looking in the mirror =). We were all football players in HS, me 4 years, the others 2 and 3. Personally i love cleaning, nothing like throwing the weight up. I get stares all around when i start donig it and hear whispers, " that's a lot of weight..."

 

[OfWolfandMan]

A word of caution dont wear rounded heel shoes!I have regular tennis shoes to lift in,and the backs of the heels are rounded.The first time a problem occured,I ended up in a squat clean position,and couldnt stand up,because I kept rocking back(and Im not a stong squatter) I should have figured out what was wrong then,and learned my lesson....instead I ended up in the same squat clean position again,but immediately fell backwards with the weight.....not fun.

 

[coolcolj]

A word of caution dont wear rounded heel shoes!I have regular tennis shoes to lift in,and the backs of the heels are rounded.The first time a problem occured,I ended up in a squat clean position,and couldnt stand up,because I kept rocking back(and Im not a stong squatter) I should have figured out what was wrong then,and learned my lesson....instead I ended up in the same squat clean position again,but immediately fell backwards with the weight.....not fun.

I've done that a few times myself, caught on video too

 

[MsBeverlyHills]

you should def get a trainer/ professional powerlifter to work with you-- I just learned cleans & jerks-- & its very technical...also check out CoolColJ's vids-- the man knows his stuff

 

[coolcolj]

MsBeverlyHills - you working with a proper oly lifting coach?

I'm no expert, I'm still learning myself