second time powercleaning (video)

[t3c]

this is my second time powercleaning...

I have NO idea if my form was right...this 155 felt pretty easy

the video quality is bad, the first 1.5 seconds are my friend deadlifting for some reason lol. Just ignore that

can you guys see it ok ? or can you not really tell if form was bad or good due to the video.

http://www.grambo.org/afa/users/tec/clean.mpg

these are ALOT of fun...I think i'm gonna be doing them more often

 

[NWinters]

Drive harder with your feet, thats the only thing i see wrong.
get in a deadlift position with your back straight head up. it looked like your back was arched a little. But other than that good job!!!!!

 

[coolcolj]

Ok I'm gonna be blunt

Granted my own form needs work, but I know what good form should look like.

1) the start position is all wrong! Your legs should be parallel to the floor, don't confuse deadlifting to powercleaning. Also your back is totally rounded, it should be straight and slightly arched

2) your not using your legs and hips to drive the bar up, because of the wrong start position, and then you reverse curl the bar up.
Your hips drive the bar up, and then your shrug violently, follow through with elbows up high and back, flip the arms under to rack it on yoru front delts, while bending the legs to get under the bar ads well absorb the eccentric force.

The way your doing it now is all lower back and arms. The way you racked it, you will injure your lower back

again - form first then poundage will follow - start light go back to the bar add 10lbs on each side and practise for a month or so.

 

[coolcolj]

take a look at these pics for the various positions

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

 

[b fold the truth]

Can't tell much from the video at all. Next time keep the camera still and from a distance.

B True

 

[coolcolj]

Proper form

right click and save before viewing thanks!
http://www.members.optushome.com.au/coolcolj2/Movies/PowerClean.asx

 

[coolcolj]

Can't tell much from the video at all. Next time keep the camera still and from a distance.

B True

just pause it and slowly slide the controls to do a paused advance in mediaplayer. looks horrible

It basicly looks like you picked up the barbell and upright rowed it and the semi reversed curled it ontor your shoulder.

 

[b fold the truth]

Thanks for all the videos CCJ...I loved that one.

Question though...at any point...does the bar touch your legs?

B True

 

[coolcolj]

well when I do it it never touches my leg.

But if you do it proper oly lifter style, the bar will brush the thighs as it makes it way up once past the knee, and generally lightly touching just before the hip joint. Not really that important unless you want to compete, I rpefer to keep my technique simple, but still effective

The question is - do you have time to drill and drill so you can thigh brush without slowing down?

Its a matter of thrusting your hips forward while keep the bar as close to you body as you can

 

[b fold the truth]

I still rev curl mine up..lololol I will get better though. I am wondering if the OL shoes would help set me into place for them a lot better?

B True

 

[coolcolj]

I still rev curl mine up..lololol I will get better though. I am wondering if the OL shoes would help set me into place for them a lot better?

B True

anyway it takes months/years to get the hang of cleaning, even when it looks right, it may not feel right, there are so many subtle details in how you apply force to the bar a y ou go up that can make or break the move. You just keep dirlling and drilling - it is an athletic event

High violent shrug and then keeping the elbows back and pulled high will fix that, think wide grip upright row.

Well the OL shoes have an elevated heel, so you can bend the legs and rack the bar more upright, and it won't compress throwing you off balance. I find they help a lot for the start phase, where the shoulders need to be over the bar, opposite to the powerlifter deadlift. Helps if you lack ankle flexibility

it helps to break the clean into phases and practise each section one at a time, ie, the pull of the ground, the clean from knee up (hang) etc
I practise them with a light bar as part of my genrral warmup, so I get to do em at lrast 3 times a week. It helps a lot

 

[coolcolj]

BTW Bfold if you do the clean grip snatch that will help your clean form a lot, since you can't reverse curl that move, but everything else is the same except the bar ends up above your head

 

[b fold the truth]

Thanks for all of your help CCJ. (even though I looked for you on icq...lol).

I am kinda torn as to what form "I" should use on them. The power clean isn't really important to me yet the deadlift is. I am actually a little afraid to use the PROPER OL for on the clean and high pull, afraid that it will throw off my deadlift form a bit.

What am I thinking? I should just practice both of them...properly. No excuses...right?

Ohh...by the way...I have been doing the high pulls for 2 weeks now and I do feel bigger in my upper back. I have been focusing on it with other exercises too (farmers walk included) but they have been a part of my routine. I will go for sets with 275 next week then 315 the week after. If those feel good then maybe I'll go for 365 the week after that.

B True

 

[coolcolj]

I'm on icq now

anyway think of the clean and deadlift like the front squat vs the back squat or power squat vs oly squat. They're similar but still vastly different, and yet people can do both and have no cross interference in technique.

Your already an experienced dealdifter, you should ahve no problems. I ahve the opposite problem I tend to clean pull all my "deads" But for me anyway, powerlifter deads don't have much of a place in my system when I think about - I rather do snatch deadlifts which don't use the lower so much. I may try sumo deads

 

[the People's Champ]

thanks for posting that clip ccj. that is a qaulity clean. I can't wait to get back in the gym. I am being lazy now

 

[endpoint]

http://www.ironmag.com/ct_olympic_lifts_power_clean_1.html

read this.

it has helpful items in there...even though the "dummy" is computer generated

 

[t3c]

wow, mine looked horrible compared to those. I'll work on form more...I'll have videos of hopefully better form next week.

 

[t3c]

thanks for the videos and critique ccj

 

[coolcolj]

t3c - you might wanna try clean high pulls to start with to teach you to use the hips without worrying about racking the bar

 

[t3c]

thanks ccj...i'll look into it.

I'm really not interested in venturing THAT far into the olypic lifts...just wanted to mess around a little.

 

[endpoint]

thanks ccj...i'll look into it.

I'm really not interested in venturing THAT far into the olypic lifts...just wanted to mess around a little.

but you will "mess around" with the health of your joints if you dont spend time learning.

 

[jeremys]

i didn't know anybody here had icq. pm me your numbers, ya goons

 

[coolcolj]

thanks ccj...i'll look into it.

I'm really not interested in venturing THAT far into the olypic lifts...just wanted to mess around a little.

It will help your deads
clean high pulls = speed dead

jeremys - pm me

 

[t3c]

ccj do you have aim?

 

[coolcolj]

ccj do you have aim?

No only ICQ and MSN