Need the help of Karky.. or anyone else that does power cleans.

R

realworksuks

2
Hey, I am trying to get my power clean form down... I think I have the form down alright when I do a light weight, but when I add some weight on the bar it feels like I am just doing a big reverse curl to get the bar up...

I find it really hard to explode the weight up to the rack position starting from the lower thigh and only using my shoulders to get it there..

I think I am using my arms too much... can you guys help?
 
This site helped me with oly lifts, have a video for how to perform a power clean that you'll find useful. Power clean is almost all technique.
 
this is not a "shoulder only lift" it is a full body lift.

I use my hips- with a lil flip motion
I use my calves- with an upward throw, tip toe motion
I use my chest/pecs- with an upward pulling motion
I use my legs- with a catching the weight at rack position, sliight squating to catch it motion.

I can power clean 185 a few times, and I have done 225 once.
-- other than that I have no qualifications to amnswer you. :newbie:
 
I do 'em, but ganked my elbow doing them last month and have had to cut them out for awhile. Therefore...I wouldn't trust my advice on form.
 
you're not supposed to use your arms at all. The hip extension will bring the most power to the movement, not the shoulders.

you say reverse curl, are you not letting your elbows raise? until the top of the extension (when you're stading tall, shrugged, etc) your elbows should be locked. At this point you can let your elbows bend but don't keep them down, let them go up, then catch the bar at your shoulders.

A video of you doing it would help.

Goergen and Evo can probably help you way more than I can though.
 
oh, I see phate posted that viud- that is the exact video DerdyGirl gave me to learn from. I have watched that thing like 100 times. Careful with the wrists on the back down motion, and let it go if it feels like it's about to rip your upper traps!

I can actually sit here and talk about OLYMPIC lifts. hahahah this place is so awesome- you have taught me alot.

thkx
:hug2:
 
Arms locked not bent. You will lose power if your arms are bent. Using a Hook grip (fingers wrapped around thumb) will help you with this.

Once I fixed my grip and form I was able to add on 40 pounds to my clean.
 
"elbow bends, power ends" :]
im also learning power clean form...one question:
-do you actually catch the bar in your hands/shoulders at the top of the clean, or just rack it on your shoulders because every football player at my school catches it with their hands at the top of the clean in order to press it
 
I've gotten into power cleans lately too. They are totally cool. I don't really have any advice on form, as I could probably use advice myself. I keep watching vids and thinking of form advice everytime I do them. I think I go too slow or something, I definitely don't have the explosion that the guy in that video has.
 
Yes it's a catch. The bar will travel up, you dip, and then catch. The movement is done by hip drive and a powerful shrug. Are you coming up on your tip toes or jumping?

Remember, the 2nd phase of the pull is explosive from the knee level or just a very tad below the knees.

You know, if you're really interested in fixing your form, go to the USA Weightlifting website and find a coach in your area. Explain to them that you're not interested in competing in weightlifting (unless you are) and would like to take a few lessons to work on your technique.

And spend a bit of time working on the hang position and working down.

This really only scratches the surface but I hope it helps some. Videoing yourself would help. But it's extremely hard to get GREAT form without the watchful eye of a coach.
 
yea, thanks for the info, evo. im joining weightlifting at my school monday and the coach there is great. il eventually vid tape myself...i also want to learn the snatch
 
I will hopefully get a video on Monday... I tried to do power cleans again today but I just couldn't get the form down, I keep having to use my arms to get the weight up.

I watched the video that phate posted and I think I have the first part of the movement down (the initial pull and shrug) but after that point all I can do is lift the bar up with my arms...

I tried jumping and just getting on my tippitoes.

You mentioned hip drive, I am suppose to drive my hips forward then? Or up?

Do you think I am just using too heavy of weight? Or is it like if I can lift it with my arms I should be able to do a power clean with that weight...? I am guessing it's the latter.
 
Last edited:
realworksuks said:
I will hopefully get a video on Monday... I tried to do power cleans again today but I just couldn't get the form down, I keep having to use my arms to get the weight up.

I watched the video that phate posted and I think I have the first part of the movement down (the initial pull and shrug) but after that point all I can do is lift the bar up with my arms...

I tried jumping and just getting on my tippitoes.

You mentioned hip drive, I am suppose to drive my hips forward then? Or up?

Do you think I am just using too heavy of weight? Or is it like if I can lift it with my arms I should be able to do a power clean with that weight...? I am guessing it's the latter.
Click to expand...

When you say you're using your arms, it sounds like you're actually doing a power curl. Remember, the bar stays extremely close the body.

It's hard to explain the Olympic lifts over the net. Go see a coach...spend a few dollars on a bit of training.
 
practicing with very light weight and working up helps...get down the basics before you start oly lifts...if your deadlift form/front squat form is good, you shouldnt have too many problems(at least i didnt). practice the clean pull first it helps get the motion down with the hip drive and the power shrug(no arm use).
 
I was 1rp my power clean today, and I thought of you RWS and how you said that you are doing a "reverse curl" and I thought," hmm instead of trying to reverse curl the bar and use the power in your arms, focus on getting your elbows vertically down as quickly as possible"

Not sure if it makes sense, instead of focusing on getting the bar up, focus on getting your elbows down as quickly as possible in one explosive move.

Sorry if it doesn't make sense, i suck at explaining this stuff.
 
You must log in or register to reply here.
Back
Top