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Fitness board: Real talk : power cleans

Posted on 7/21/16 at 7:53 pm
Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22163 posts
Posted on 7/21/16 at 7:53 pm
I can't seem to get the technique of the power clean. I have been working on my front squats with my wrist flexibility but I can't seem to get the timing of the triple and then drop. Any advice?

I can't get past 225. I'm basically reverse curling and holding in hands.
This post was edited on 7/21/16 at 7:54 pm
Posted by tigerskin
Member since Nov 2004
40202 posts
Posted on 7/21/16 at 7:54 pm to
Search/youtube Gayle Hatch videos about clean.
Posted by CypressTrout10
Louisiana
Member since Jun 2016
3015 posts
Posted on 7/21/16 at 7:56 pm to
Keep the bar against your chest (or as close to as possible). This makes you use shoulder muscles.

And if you haven't learned correct form, you should have never done over 125 lbs
Posted by PrivatePublic
Member since Nov 2012
17848 posts
Posted on 7/21/16 at 7:56 pm to
Sorry you're puny, baw. Try the machines.
Posted by TigerBait2008
Boulder,CO
Member since Jun 2008
32425 posts
Posted on 7/21/16 at 7:56 pm to
Google is very hard to use..
Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22163 posts
Posted on 7/21/16 at 7:57 pm to
Yeah, I should probably do 135 until i get it but honestly I still don't know if I do it right.
Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22163 posts
Posted on 7/21/16 at 7:59 pm to
I have youtubed Elliot hulse, Allan thrall, rippetoe and others. I can't get it no matter how many videos I watch.
Posted by TheArrogantCorndog
Highland Rd
Member since Sep 2009
14814 posts
Posted on 7/21/16 at 8:02 pm to
I would recommend moving to a lower weight i.e. 150 and focus on exploding upwards and refining technique... really gear your reps towards quick, intense explosions to get the weight high enough to follow through with the motion properly
Posted by rintintin
Life is Life
Member since Nov 2008
16178 posts
Posted on 7/21/16 at 8:03 pm to
You'll feel like a douche in the gym, but video yourself with your phone. It's the only way to see what you're doing wrong if you don't have a coach.

Compare it to proper technique on Youtube and whatnot.

Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22163 posts
Posted on 7/21/16 at 8:07 pm to
I might have to do that. I will fell like a douche though

I probably need to switch from bodybuilding to a different style to maybe do the hang clean and power clean every day. I just started back into my powerlifting. I wanted to try an Olympic lift.
Posted by geauxnavybeatbama
Member since Jul 2013
25134 posts
Posted on 7/21/16 at 8:08 pm to
Keep the bar as close to your body the entire time and explode your hips forward and catch it while going into your squat
Posted by 7thWardTiger
Richmond, Texas
Member since Nov 2009
24670 posts
Posted on 7/21/16 at 8:09 pm to
The reason you can't get the technique down is because you're trying to learn how to do power cleans. You need to break it down into the individual movements.
10 light weight reps of what I call power shrugs, aka the beginning part of the clean. What you wanna do is get into the power clean start position and explode up into a shrug, bringing the bar about belly button high and rocking onto your tip toes.
Next, do 10 hang cleans. So rock onto your toes, bringing your hips forward to push the bar forward some, and catching it low in a front squat.

Then, do a couple of light weight reps putting the two together. You never wanna bring the bar any higher than your belly button. Once it's that high, you wanna drop under it and catch it in a front squat.

Last time I 1rm on clean, I hit 340 so you can trust me, I know what I'm talking about.
Posted by Robin Masters
Birmingham
Member since Jul 2010
29745 posts
Posted on 7/21/16 at 8:16 pm to
Maybe work on some heavy snatch grip deadlifts from deep in the hole. Will help train your back and work o strengthening your hips.

Posted by Robin Masters
Birmingham
Member since Jul 2010
29745 posts
Posted on 7/21/16 at 8:20 pm to
quote:

catch it in a front squat.


Wouldn't that be a squat clean?
Posted by BeachDude022
Premium Elite Platinum TD Member
Member since Dec 2006
34810 posts
Posted on 7/21/16 at 8:24 pm to
Unless you're trying to start powerlifting, I don't think you really need to go above 225. That's a shite ton of weight already.
Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22163 posts
Posted on 7/21/16 at 8:25 pm to
i think it might be the drop part I might have problems on. Also, I want to transition to a clean and press after I get good. I can't get grip after I an already in the front squat hand position.
Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22163 posts
Posted on 7/21/16 at 8:27 pm to
quote:

squat clean?


I actually think it's the same thing.
Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22163 posts
Posted on 7/21/16 at 8:28 pm to
quote:

Unless you're trying to start powerlifting, I don't think you really need to go above 225.


I will always try to do more.
Posted by gsvar2004
Member since Nov 2007
7954 posts
Posted on 7/21/16 at 8:42 pm to
Dude if you really want to learn how to clean and snatch investing in quality training from someone who can coach you to do it correctly. You'll get far more out of 1 month coaching than any videos or message board can teach you.
Posted by gsvar2004
Member since Nov 2007
7954 posts
Posted on 7/21/16 at 8:43 pm to
Powerlifting =/= power cleans
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