power cleans help

RE: power cleans help (jram)

Fri, 04 Jul 2008 05:30:56 GMT

Cleans are one of the best execises for power and explosiveness. When I do cleans I sometimes press (actually called a push press) at the end of the clean where feet are parallel to each other (that's just my preference). It is different from the jerk whereas when lifting the weight overhead, one does a split postion, then bring the legs together.

For the clean, make sure you don't use your arms to actually lift the weight, i.e., use your arms as "hooks" by keeping your arms straight.

First get the slack out of your arms (keep arms straight as if your going to lift), knees bent, head up, back straight. Now as you lift, use only your legs. The moment you push off, the bar should push away from your legs with just enough clearance to proceed with the lift w/o touching with your knees. As you catch the weight at the shoulders, do a half-squat, then straighten your legs.

Here's a link that may also help.

http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

When the link comes up, right click on the photo, left click on "Refresh page with full quality" and watch the movement.

Good luck.

RE: power cleans help (HEARTS)

Thu, 03 Jul 2008 21:22:03 GMT

One thing I haven't seen mentioned yet...

you might be jerking your arms up because you aren't dropping your body low enough after you explode up. If you find a video of someone doing them you will notice they drop down to almost a deep squat.

RE: power cleans help (thefirstlastday)

Thu, 03 Jul 2008 21:07:59 GMT

i still cant control my damn body out of the jumping possition. i even got rippetoe's book!
every time i jerk my arms even though i tell myself not to do it.
worst part is i dont even know if im doing them right or not

RE: power cleans help (thefirstlastday)

Thu, 03 Jul 2008 21:05:37 GMT

ORIGINAL: Neutralyze

i have trouble at the end of the lift with elbow placement. i have seen videos on correct form but i cant get anywhere near how they do it. does flexibility come into play at the end of lift? i am unable to bend from my elbow to hand back like that.

lift your elbos up higher and have your upper arm as parrallel to the ground as possible. it will make sense when you try it

RE: power cleans help (Neutralyze)

Thu, 03 Jul 2008 10:51:51 GMT

i have trouble at the end of the lift with elbow placement. i have seen videos on correct form but i cant get anywhere near how they do it. does flexibility come into play at the end of lift? i am unable to bend from my elbow to hand back like that.

RE: power cleans help (dmobley01)

Thu, 03 Jul 2008 09:57:43 GMT

oh i am diffenitly going to start doing them. I'm just going to wait untill i'm finished with this round of HST. I may start working on form though.

RE: power cleans help (brihead301)

Thu, 03 Jul 2008 09:35:44 GMT

I just do them with 135 lbs. - 155 lbs., and they beat the livin crap out of me. I got hurt a few weeks back, so I've been sticking with 135 x 3 x 5 for a while, which is now pretty easy for me. I'm hoping to eventually get up to 225

RE: power cleans help (TheSilverFox)

Thu, 03 Jul 2008 09:31:55 GMT

mobley.. i just started doing p.cleans as well. feels awkward at first, but they're actually pretty cool.

u should definately start doing them

RE: power cleans help (dmobley01)

Thu, 03 Jul 2008 08:58:40 GMT

eh, it's working for me. i couldn't do enough weight on powercleans to justifing it taking the place of my deadlifts during this current routine. i end up only doing 3 sets per week of deadlifts. SS routine would have me doing them 2x every other week... which i'll be doing in a few weeks.

RE: power cleans help (brihead301)

Thu, 03 Jul 2008 08:49:52 GMT

ORIGINAL: dmobley01

ORIGINAL: brihead301

Why haven't you started practicing them already??? I don't care if you already have a routine down, get your ass into gear and start power cleaning dmobley.

hahaha, i guess i should. i do squat and deadlift every workout day though.

You deadlift every workout??? That's simple to fix - just alternate power cleans and deadlifts every other workout. That's the perfect way to get them into your routine.

RE: power cleans help (dmobley01)

Thu, 03 Jul 2008 08:47:40 GMT

ORIGINAL: brihead301

Why haven't you started practicing them already??? I don't care if you already have a routine down, get your ass into gear and start power cleaning dmobley.

hahaha, i guess i should. i do squat and deadlift every workout day though.

RE: power cleans help (rippedchick)

Thu, 03 Jul 2008 08:42:24 GMT

Make sure to extend your hips (F*** the bar) and pull it up and towards you. You won't fall over, just pull it high and back.

RE: power cleans help (brihead301)

Thu, 03 Jul 2008 08:39:33 GMT

Why haven't you started practicing them already??? I don't care if you already have a routine down, get your ass into gear and start power cleaning dmobley.

RE: power cleans help (dmobley01)

Thu, 03 Jul 2008 08:28:59 GMT

man i can't wait to start doing these things. i'm like nervous/excited... well as much as one could be when it comes to a lift.

RE: power cleans help (brihead301)

Thu, 03 Jul 2008 08:01:11 GMT

Stretch your triceps and wrists before you start first off.

The first half of a powerclean is a deadlift. Once the bar gets to mid-thigh, then you jump, which is where the power comes from to get the bar into the rack position.

Remember to keep your arms loose the whole time. You don't use arm strength to get the bar up to rack position. Your arms should act as pieces of rope, which do nothing but simply hold the bar.

While moving the bar from mid-thigh to rack position (aka. the jump) conciously focus on keeping the bar as close to your body as possible.

But, if you haven't read SS yet, check that out. It really breaks it down step-by-step in great detail.