EPTMy power cleans.. any advice?
TL Health and Fitness Initiative 2011 - Page 77
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Alexson
Belarus293 Posts
My power cleans.. any advice? | ||
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AoN.DimSum
United States2983 Posts
 @alexson When gripping the bar, I would recommend using hook grip. Tuck your thumb under the bar and wrap your fingers around your thumb. It is a more secure grip for cleans. When pulling off the ground, let your arms hang loose. You are arm pulling straight off the ground. Your position looks pretty good off the ground. In the second pull, you have to drive with your hips and extend upwards. It seems like you are jumping forward with just arms. At the catch, you have to dip again to catch the weight. Leaning backwards to catch will make you fall over. Also drive your elbows up to make a better shelf to catch the bar on. | ||
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decafchicken
United States20118 Posts
On February 14 2011 03:36 AoN.DimSum wrote: I actually would rather train without music. Its easier to concentrate. Most people like music though. Lucky. It's so easy for me to go beast mode with some proper music. Need to start training without it so im used too it for competition. | ||
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Cambium
United States16368 Posts
On February 14 2011 03:35 Alexson wrote: My power cleans.. any advice? I don't know why DS and Decaf aren't commenting since they are already here but this is my take (I've only been doing them for ~2 months) I get the impression that you are still trying to catch the bar with your arms, it's as if you are putting the bar onto your shoulders with your hands. I was told to have the bar land just inside the shoulders by itself, without forcing it with the arms. I can't really explain this well... and I don't even know if I'm doing them correctly. Also, your squats, good job on going deep. I think you should still try to have more of a sitting motion when you go down. And I think your knees are contracting inwards (towards each other) when you are getting up, and that should be avoided. Keep your hamstrings tight, and that should help. | ||
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Cambium
United States16368 Posts
On February 14 2011 03:36 AoN.DimSum wrote: I actually would rather train without music. Its easier to concentrate. Most people like music though. @alexson When gripping the bar, I would recommend using hook grip. Tuck your thumb under the bar and wrap your fingers around your thumb. It is a more secure grip for cleans. When pulling off the ground, let your arms hang loose. You are arm pulling straight off the ground. Your position looks pretty good off the ground. In the second pull, you have to drive with your hips and extend upwards. It seems like you are jumping forward with just arms. At the catch, you have to dip again to catch the weight. Leaning backwards to catch will make you fall over. Also drive your elbows up to make a better shelf to catch the bar on. Okay, great, I think I'm doing mine somewhat correctly. Still waiting for a camera to capture some vids though... | ||
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AoN.DimSum
United States2983 Posts
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Drowsy
United States4876 Posts
On February 14 2011 03:35 Alexson wrote: http://www.youtube.com/watch?v=a0PJ0CHB0kw My power cleans.. any advice? Arm bend is quite severe, there's a distinct lack of hip extension, there's too much of a "jump", and your lumbar spine is in flexion at the start of the lift. The proper rack position has already been mentioned, that's usually just a flexibility issue and just stretching practicing front squats with a strict rack position around your powerclean weight will fix that quickly. to fix everything else, I would do only full cleans from the high hang until those problems aren't as severe and then start powercleaning from the floor. Doing lifts from the hang forces you to extend the right way and makes it harder to just armpull it up. Your armpull starts right off the floor and isn't just a casual bend right around the 2nd pull that a lot of lifters have. http://www.pendlay.com/Lifts-from-the-Hang-The-Self-Coached-Lifters-Best-Friend-_df_52.html I know rip loves to just go straight into teaching the powerclean, but learning full movements from the hang is going to alleviate almost all of the problems that come from learning power movements first. | ||
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Alexson
Belarus293 Posts
On February 14 2011 04:01 AoN.DimSum wrote: Watch any power/full clean video and look at how they catch the bar on their shoulders. http://www.youtube.com/watch?v=1ejcOHwN764 Oh wow I see it now that you pointed that out. Its like he doesn't even move his hands at all, but lets the bar fly because of the power in his hips. Thanks everyone for the advice! | ||
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tryummm
774 Posts
On February 14 2011 03:35 Alexson wrote: http://www.youtube.com/watch?v=a0PJ0CHB0kw My power cleans.. any advice? 1) You are starting with a kind of rounded back, rather it would be safer and more natural to start in a neutral position. 2) When you end the lift, you don't have a strong grip with your elbows up securing the bar. Here is a video so you can see what i'm talking about that shows how I would recommend this lift being done by somebody who isn't trying to become a bodybuilder (this is more for an athlete). When performing the lift, you don't have to perform the stomp. There are benefits and effects to using it...but that's for another discussion. You also can start the lift anywhere from your hips to the ground. I don't know exactly what your goals are, but here is another critical point. 3) I'm going to suggest you don't know how movement is created...and you don't know how to create efficient movement. You see, "Mind is Movement, body is the Manifestation of Movement." Movement can effectively be created through establishing an upward gravitational pull in your upper back and directing that pull mentally to accomplish an endpoint from a starting point. That is how effective movement is generated, and its probably the best advice in this entire thread. Developing the torso where it can do this easily is another matter in itself. But the important thing is, the body isn't movement, and a lot of people get hurt through artificial exercise (Ex: weight training). This isn't to say artificial exercise is bad...its simply people are not used to moving their joints and moving their body in an effective manner. Rather they consciously attempt to emulate other people's movements that can be seen through their eyes, rather than emulating the actual internal and mental mechanics of that movement. Also, people are getting workout advice from people who may not have ever given a physical evaluation/been described a physical evaluation of the person their giving advice to. No matter how good the information is, this type of advice could be potentially injury inflicting and counterproductive. So be careful about who you listen to when taking advice about working out. 4) I personally wouldn't worry about how much weight you can lift. From the looks at the video it looks like your probably using too much weight. Take what I say with a grain of salt, however, since I know nothing about you or your goals/history. | ||
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AoN.DimSum
United States2983 Posts
I found some power cleans start at 3:57 | ||
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sJarl
Iceland1699 Posts
125kg x 20 ezpz. Back to the books... | ||
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Alexson
Belarus293 Posts
CLUELESS HERE! | ||
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Zafrumi
Switzerland1272 Posts
On February 14 2011 05:32 AoN.DimSum wrote: I found some power cleans start at 3:57 + Show Spoiler + http://www.youtube.com/watch?v=ajCN8FSs8mo zomg, amazons! actually wondering the same thing alexson  but I think I will probably benefit from SS for quite some time so not really worried about that yet. but olympic lifting sounds very interesting | ||
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decafchicken
United States20118 Posts
Lol @ 2:38 | ||
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AoN.DimSum
United States2983 Posts
I would really recommend a coach if you want to do oly lifts. In usa, there is a list of places:http://weightlifting.teamusa.org/club-lwc-local-info/find-a-club I dont know how to find gyms in other countries though Plus you will also do regular lifts to supplement the oly lifts. You will always do back and front squats and pulls. Deadlifts are used in some programs. Bench,presses, pullups, and other stuff can always be done after the workout. If you really want to learn oly lifts, I would suggest you learn as early as possible. It takes more time to learn than anything else. | ||
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phyre112
United States3090 Posts
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Ilikestarcraft
Korea (South)17733 Posts
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AoN.DimSum
United States2983 Posts
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decafchicken
United States20118 Posts
@dimsum, how long did it take for you to get to lifting 5 days a week without getting sore? And do you keep your upper back/shoulder blades tight when doing snatches/cleans or just a flat lower back? | ||
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AoN.DimSum
United States2983 Posts
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