Hi all,
I've just started to include power cleans into my workout around a week ago, and I'm currently focussing on trying to get the correct form down as much as possible before I start progressing up.
I would highly appreciate any critique and feedback on my form!
Please check out my video: copy and paste this: youtu.be/bG9AEnb3BOk
I'm doing 5 reps of 37.5kg. I'm currently jumping a little bit backwards, and I'm not sure whether that's bad, and how to correct it.
Thanks!
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01-16-2018, 06:48 PM #1
New to power cleans - critique on form requested
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01-17-2018, 01:04 PM #2
Looks like pretty good form and mobility to me!
I was thinking, "Needs a better angle" but then you asked your cameraman to move anyway haha.
I'd maybe say to work on "catching" the bar on your clavicles, with your elbows extended forward and wrists back in the clean position in one movement rather than "catching" it in your hands and then sorta placing it into the clean position if you see what I mean? You may need to drop under the bar just a little more to achieve this.
Overall looks good though!Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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01-17-2018, 01:38 PM #3
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01-18-2018, 04:03 PM #4
"Every time that a bro “jumps and shrugs” or deadlifts the barbell and then reverse curls it, a dolphin is run over by a Jet Ski; help the ocean be a better place and learn the power clean correctly with this tutorial, bro."
Read and heed: http://www.manlycurls.com/2011/09/ma...e-power-clean/
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01-19-2018, 11:20 PM #5
https://www.youtube.com/watch?v=-JMcxK-SQbU&t=180s Try imitiating Yury's pull, he's a guy with longer legs so it should be more applicable than other lifters.
You'll want to pull off the floor until the bar passes your knees, after which you bend them forward and pull your shoulders back until the bar reaches your power point (usually mid thigh, but it depends on your build and preference.) After that, extend your knees, ankes and pull back. Personally, I don't like power cleans because they give my knees trouble, though I know many people value them for building speed and power.
As said above, the clean isn't a jump, you're just extending to give it height and pulling yourself under it. I think it looks like many people jump, but in reality it's a stomp to get to the ground faster. Takes awhile to get the right form, try focusing on one element until you master it and then move onto the next (such as the knee re-bend and thigh contact.)
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01-20-2018, 01:12 PM #6
ym108,
I finally got around to watching your video. The clean is an explosion of the hips and you're not exploding with the hips. Follow the instruction at the link I posted and ignore everything about bending and pulling and extending when the bar gets to knee height (I fear this is why Gwybodaeth has knee trouble with cleans.). All that happens automatically without a thought and as a consequence of the explosion.
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02-03-2018, 07:13 AM #7
What he said. A good clean form uses explosion from the hips, and I see that you lack hip mobility. Power cleans def were one of the toughest lifts I tried to perfect, and I remember going through a lot of regression training to perfect mine. I haven't read the entire thing that supramax sent, but I think it is helpful. Also, you may want to check this video out: https://www.youtube.com/watch?v=O32-Ae8SNIc
See how he used his hips to drive the bar upwards, instead of only using his arms to pull the bar? That's what you lack, and it will help a lot if you do functional exercises that can improve your hip mobility, like bridges and kb swings.. well, that was how I was able to improve mine, though. Won't hurt if you try the same thing
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02-04-2018, 02:46 PM #8
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02-22-2018, 10:36 AM #9
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