Ive tried a wider grip and couldnt even put one finger in the bar. Right now its anatomically impossible for me with the elbows pointing forward.
In SS Rip advices to let go of the bar, in cases like this. but Im probably missing something because I ended up hurting my clavicle bones, while trying to put the bar on my deltoids.
Im doing some tricep stretching exercises but it doesnt look good. any advice?
03-26-2011, 06:21 PM #1
Not flexible enough for the rack position in the power clean
03-26-2011, 06:28 PM #2
03-26-2011, 06:43 PM #3
03-26-2011, 08:22 PM #4
03-27-2011, 07:51 AM #5
No Im not able.
03-27-2011, 08:14 AM #6
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If your forearms are long, take a wider grip.
Also remember that you don't have to hold the bar in your palms when its racked. You might only be able to have a finger or two in contact with the bar but that is perfectly fine.Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
03-27-2011, 09:18 AM #7
Get a broom stick grip it as wide as needed to do the shoulder dislocations. If you cant do one go as far as you can and keep working on it.
Sit at a desk take said broom stick in raack position or as far as you can go. Elbows on desk press down.
Jeez dude you gotta put in the effort.
03-27-2011, 11:47 AM #8
03-27-2011, 01:18 PM #9
You should not be trying to pull the bar to your shoulders.
All the power and all the height on the bar comes from the hips - driving the hips into the bar and quickly and aggressively retracting them, which pulls the body under it.
Power cleans are not an upper body exercise.
More often then not, when someone can't rack the bar properly it is due to trying to pull the bar up with the arms/traps/shoulders - upper body.
Here's my quick n' dirty on power cleans:
03-27-2011, 02:47 PM #10
Maybe Im not being clear enough, I understand the "pushing the floor" concept, i've watched and listened to Rippetoe's video tutorial on how to perform the move and read every description, the motion isn't the problem. Its just the landing-on-shoulders Im having trouble with. I practiced with a wood just now and the landing is always awkward. This is as far as I can stretch my arm:
Last edited by Ventura41; 03-27-2011 at 03:05 PM.
03-27-2011, 03:12 PM #11
Actually, you're more flexible than me and I can rack the bar well enough.
Keep in mind that oly lifts are very feel based and therefore take a great deal of patience, practice, and time to master. Reading up and watching videos helps, but doesn't and can't replace time spent with a barbell drilling technique.
Take some vids of yourself doing power cleans (even with just an empty bar) and post them here or over in the Oly forum for some help and feedback.
Last edited by J.L.C.; 03-27-2011 at 04:50 PM.
03-27-2011, 05:10 PM #12
03-27-2011, 05:16 PM #13
03-27-2011, 07:09 PM #14
04-04-2011, 03:28 PM #15
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