Click here for the ugliest "power clean" youll ever see in your life

[Newbtime]

I promise watching this will make you want to kick your dog and waste natural resources.



























http://www.youtube.com/watch?v=vyhYMhnoGVg







can anyone give me some tips on how not to be a dumbass and do powercleans properly? I feel like an idiot even calling that a power clean..

I missed it because I dont even know how to rack/catch it right...I got 305 and held it after this.

[madaozeki]

Embedding:



You're doing enough right that it's definitely not beyond help! There are a few minor things that are holding you back.

I don't have time to comment at length this weekend, so hopefully someone else will. In the meantime, we've had lots of powerclean threads here that you can get good info from.

Check the "index of threads" thread in the stickies, and scroll down to the "cleans" area. There are quite a few useful threads there.

[liftNfish]

stronglifts(dot)com/the-ultimate-beginners-guide-to-power-cleans/

go to this page. it has tons of usefull info plus videos of correct form. hope this helps.

edit: remove (dot) and replace with a period. i cant post links since im new.

[someonefat]

someone with your strength should easily be able to get mid 300's be cool to see you do more oly lifts you got pretty close with the 295 and for never doing them it looked not that bad.

[raffiki]

Split cleans are legal.

[Newbtime]

Originally Posted by someonefat

someone with your strength should easily be able to get mid 300's be cool to see you do more oly lifts you got pretty close with the 295 and for never doing them it looked not that bad.

i got 305 after this, no video though. (yes i know this is a missed attempt, im not a retard)

[Baby_Hulk]

Originally Posted by someonefat

someone with your strength should easily be able to get mid 300's be cool to see you do more oly lifts you got pretty close with the 295 and for never doing them it looked not that bad.

I agree that he's strong... but do high levels of absolute strength in the deadlift and squat necessarily translate to a mid 300 clean? Just curious if there's a correlation, because whenever I've heard people ask for a relationship between ones deadlift and clean, I always hear from oly lifters that there isn't any. Maybe someone else can chime in.

[sheepyd]

There's little correlation because people don't train both lifts. The clean recovery isn't influenced by the dead. But a big PC and a big Dead go together with the slightest amount of coaching.

[someonefat]

Originally Posted by Baby_Hulk

I agree that he's strong... but do high levels of absolute strength in the deadlift and squat necessarily translate to a mid 300 clean? Just curious if there's a correlation, because whenever I've heard people ask for a relationship between ones deadlift and clean, I always hear from oly lifters that there isn't any. Maybe someone else can chime in.

There obviously some correlation since you need to be really strong to move heavy weight in oly lifts. Seeing as how he can squat like mid 600 and deadlift like 700 lbs a mid 300 power clean should be easy. Some high school lineman can put up 300+ on power cleans, and its common at d-1 level for football and track field throwers who are weaker then him in squat and deadlift.

I personally knew a guy in high school who could rep 3 plates in power cleans and his squat was like 500lbs. He was very fast and had decen't technique.

[gbg]

Lower the weight and learn the technique first, you have no hip extension and are totally powering the bar up, why are you so conerned about numbers before you have the technique down.

As 2 the other question regarding deads and power cleans they will help with the first part of the lift but that's it.

[Newbtime]

Originally Posted by gbg

Lower the weight and learn the technique first, you have no hip extension and are totally powering the bar up, why are you so conerned about numbers before you have the technique down.

As 2 the other question regarding deads and power cleans they will help with the first part of the lift but that's it.

Because I know there is absolutely zero chance of me injuring myself with 300 lbs and I wanted to see what I could do, terrible form in all.

[gbg]

Originally Posted by Newbtime

Because I know there is absolutely zero chance of me injuring myself with 300 lbs and I wanted to see what I could do, terrible form in all.

There is never absolutely zero chance of injuring yourself.

[GoJu]

Originally Posted by gbg

There is never absolutely zero chance of injuring yourself.

300lbs sounds heavy but for someone like newbtime who can oly squat 550+ for stupidly easy reps and deadlift mid 700's its not that big of a deal

[gbg]

Originally Posted by GoJu

300lbs sounds heavy but for someone like newbtime who can oly squat 550+ for stupidly easy reps and deadlift mid 700's its not that big of a deal

What's the purpose of doing a lift if the technique isn't correct?

just for numbers makes no sense to me.

[GoJu]

Originally Posted by gbg

What's the purpose of doing a lift if the technique isn't correct?

just for numbers makes no sense to me.

the point of doing any strength sport is to put up numbers....

could be doing it just for ****s and giggles, being a form nazi ftl

[Diana Meeque]

Originally Posted by gbg

What's the purpose of doing a lift if the technique isn't correct?

just for numbers makes no sense to me.

does it make more sense for someone to ask for a power clean form check based on a heavy weight for them, or for him to power clean 135 and ask for a form check based on that?

[gbg]

Originally Posted by GoJu

the point of doing any strength sport is to put up numbers....

could be doing it just for ****s and giggles, being a form nazi ftl

This I know.

Technique shouldn't be sacrificed to get your numbers up is all I'm saying, it's not brain science.

[gbg]

Originally Posted by Diana Meeque

does it make more sense for someone to ask for a power clean form check based on a heavy weight for them, or for him to power clean 135 and ask for a form check based on that?

It makes sense to do the lift at the number you can correctly.

[madaozeki]

If your form is adequate, it's perfectly fine to try to max out, as long as it's more or less safe, if that's what you want to do.

However, if you're just starting out, or your form is crappy, it doesn't make any sense to "see what you can do", since regardless of what # you put up, it'll pale in comparison to what you'll be capable of with half-decent form.

I can tell just by the ease with which he handled the weight that 350, 375, even 400 would be in the cards with solid technique, so who cares whether he can put up 290, 300 or 305? I mean really. That would be like me putting 135 on the bar, reverse power-curling it, and then trying for 140 "just to see if I can get it".

Anyhow, I'll have time to give a proper and productive critique on the form tomorrow. Back to my movie now!

Keep discussing

[RyHam]

First things first:

Can you do front squats with a clean grip?

[Newbtime]

Originally Posted by gbg

There is never absolutely zero chance of injuring yourself.

im about as concerned with injuring myself with 300 lbs as you are walking across a street.


Also I want to kill people that ask for form help and then post a video of them doing like 35% of their max.

[Newbtime]

Originally Posted by RyHam

First things first:

Can you do front squats with a clean grip?

no... but i think my wrist/shoulder/elbow flexability is getting better... I tried a couple days ago and I was almost able to..... i have only been able to do front squats for like a couple weeks now but I have to use the strap technique

[RyHam]

My advice would be to simultaneously develop your front squat flexibility and your comfort with a clean pull. Once you nail the transition from the first to the second pull, and you can rack the bar properly, you should be set.

[ChadWilliam1]

Originally Posted by RyHam

My advice would be to simultaneously develop your front squat flexibility and your comfort with a clean pull. Once you nail the transition from the first to the second pull, and you can rack the bar properly, you should be set.

I cant read through all this mumbo jumbo, OP at least keep your back tight.

[crackyflipside]

Alright, newb, I'll give you some help. If there's only one thing I'm good at, it is cleans. First of all is your starting position. It is not a deadlift. All you are doing for the first half of the lift should be pressing bar off the floor with your feet and getting into proper position for a good and explosive extension.

1. Your starting position should have your feet in a comfortable position where you could easily drop down into a full squat. In fact, do this before you find your grip for the cleans. Before you lift push your ass out hard to get a strong arch and lift your head up to keep your upper back tight. You know you get a good arch when you feel it in your hamstrings getting tight. Shoulders above hips, hips above knees.

2. To begin the pull, squeeze the bar off the floor by pushing your feet through the platform and maintaining back angle. As the bar comes up, focus on pulling the bar into your hips/thigh. The bar comes off the ground slow, any jerkiness off the floor and you will lose your back tightness. Once the bar reaches your hips you should be running out of leg extension. Now is the final extension.

3. With the bar at your hips/thigh, extend your body to imagine you are stretching your body tall; if you are 5'8" stretch until you are 6'0" tall. Imagine your body being a spring explosively extending at the end. Then aggressively pull your body under the bar using your arms.




I numbered these so you can practice each of those phases of the lift separately and then combine them; you might want to learn these lifts in reverse, so do #3 then #2, #1. It's not that difficult. Set your body up tight, lock your back angle, bar comes off the floor slow, bring bar to hips/thigh, explosively extend body and get tall, pull aggressively under the bar.

[gewaltiger]

very first time i powercleaned like 1.5yrs ago i did 185
now ive clean and jerked over 285
i think you could -easily- do 400 with improvements in technique and a little more focus on oly lifts

[Sit]

Originally Posted by gewaltiger

very first time i powercleaned like 1.5yrs ago i did 185
now ive clean and jerked over 285
i think you could -easily- do 400 with improvements in technique and a little more focus on oly lifts

over 285 sounds so much more mean than 286 I'm going to start saying that from now on.

[gewaltiger]

yep

[gbg]

Originally Posted by crackyflipside

Alright, newb, I'll give you some help. If there's only one thing I'm good at, it is cleans. First of all is your starting position. It is not a deadlift. All you are doing for the first half of the lift should be pressing bar off the floor with your feet and getting into proper position for a good and explosive extension.

1. Your starting position should have your feet in a comfortable position where you could easily drop down into a full squat. In fact, do this before you find your grip for the cleans. Before you lift push your ass out hard to get a strong arch and lift your head up to keep your upper back tight. You know you get a good arch when you feel it in your hamstrings getting tight. Shoulders above hips, hips above knees.

2. To begin the pull, squeeze the bar off the floor by pushing your feet through the platform and maintaining back angle. As the bar comes up, focus on pulling the bar into your hips/thigh. The bar comes off the ground slow, any jerkiness off the floor and you will lose your back tightness. Once the bar reaches your hips you should be running out of leg extension. Now is the final extension.

3. With the bar at your hips/thigh, extend your body to imagine you are stretching your body tall; if you are 5'8" stretch until you are 6'0" tall. Imagine your body being a spring explosively extending at the end. Then aggressively pull your body under the bar using your arms.




I numbered these so you can practice each of those phases of the lift separately and then combine them; you might want to learn these lifts in reverse, so do #3 then #2, #1. It's not that difficult. Set your body up tight, lock your back angle, bar comes off the floor slow, bring bar to hips/thigh, explosively extend body and get tall, pull aggressively under the bar.

Excellent Chris! well layed out.

For the first time today doing snatches I used the feet through the platform and I got 2 PR's it really helped.

[jonchev]

Newbtime you've got mail!