View Full Version : My old powerclean videos :D
10-06-2006, 09:50 AM
http://www.youtube.com/watch?v=xX3c77tSmls (thats 110kg)
http://www.youtube.com/watch?v=UskcVGhnehE (thats 115kg)
warning* the videos posted are IMMENSLY stupid.
Arden Cogar Jr.
10-06-2006, 10:06 AM
Okay, the are definitely a little LONG for my taste. ahhhh....to be young again......
In regards to your form, I'll defer to the experts as yours is very similar to mine. I'm waiting to post my actual lifts until I have my home gym as I don't feel comfortable bringing a camera to our local gym. But that's just me.
Good strength though. I like how you get your elbows high. I wish I could do that.
All the best.
10-06-2006, 10:14 AM
He's telling the truth, the vids are very um "entertaining?!". :biglaugh:
I'll comment on your form when I stop laughing. :icon_smile_joke: I have slo-mo dial up.
10-06-2006, 11:08 AM
OK here ya go...
Your foot displacement is too wide and you're bending your arms and not finishing your second pull. Contrary to what Arden posted, your elbows are not coming around high and fast enough on your rack - that may be a function of flexibility.
You said these are old power cleans. Do you have new and improved ones?
10-06-2006, 12:28 PM
Veronica, lol! :D
Well for the technical issues, i think you are completely correct about my foot discplacement!
I disagree about not finishing my pull though, i actally overemphasize it, and actually pretty much jumping in the air and lose time getting under :D
above, is a snapshot of the triple extension.
what else... well, i know i have a pretty slow elbow whip too.. and no its not a flexibility issue, since i can do front squats pretty easily!
10-06-2006, 12:36 PM
Nope, in the pic, assuming that was snapped at the top your extension, you still aren't finishing your second pull. There is no shrug and those arms shouldn't be bent. If you were finishing the second pull, you'd have a better 3rd pull.
Wish I was good at finding pics of good examples of what i'm talking about. Lincoln probably has some.
(Message edited by vgcarp on October 06, 2006)
10-06-2006, 08:56 PM
VERY entertaining, thank you for that. Two beers, I've lifted under the influence before. Always good for a laugh, if not bruises.
I'd say your knees and hips are extended in the 110 clean, but you've clearly bent your arms early. And no discernable shrug as Veronica noted. On the 115 miss, you may have cut the extension a little short. And you didn't get the elbows around quick enough, which is why you missed what should have been a routine power clean.
This is not a perfect example by any means, but here goes:
This video starts from the rebend of the knees and ends at the beginning of the pull-under. Note how the shrug goes through the second pull into the beginning of the third pull. (There is a little bit of an early arm bend, but it's not too bad IMO.)
10-07-2006, 05:04 AM
LOL, lincoln! ahaha :p
Hmmm, strange thing is that after that day, my traps were sore :D
You are correct though, that there is no noticable shrug and a bit early arm bend.
Do u have any mental cue, so i keep the arms completely straight, and actually shrug?
What i think when i clean, is i completely forget that i have arms, i have them relaxed (hook grip helps on this) and only think about my legs, and jumping at the end. thats it. i am not thinking shrug, or keep your arms straight or anything like that :D
Actually i don't know if you can see this on this video, i jump a bit too high (althogh these are heavy and it's not that noticeable), like butt kicking sort of , thats why it seemed strangthe that you said about cutting the extension wrong! But i know you have an experienced eye, so i ll try to fix that!
10-07-2006, 08:14 AM
Try these mental images:
"Arms like ropes"
"Stick your shoulders in your ears."
Yes, you are doing what is lovingly called a donkey kick. Mentally the donkey kick is a false illusion of getting more elevation. You'll notice in the video above that the body's center of gravity (point your mouse at the waistband) is at max when the toes are still on the ground.
The feet come off the ground more than I'd like. I think I've fixed that since that video was taken, but sorry I don't have anything more recent.
The full video: HangPowerClean vs. HangSquatClean.mov (http://crossfitsedona.com/Videos/HangPowerClean_HangSquatClean.mov)
10-07-2006, 09:03 AM
Lincoln, thanks man for your time. YOUR ARE DA MAN
Veronica, thanks for your time too!
I ll try to fix my form..
10-07-2006, 03:19 PM
No prob, Anthony. Another verbal cue could be "jump and shrug" and "think tall" and maybe work on some heavy pulls - not high pulls, but pulls just to the point of shrugging, hips in full extension, up on your toes AND straight arms.
good luck and have fun!
Arden Cogar Jr.
10-09-2006, 05:06 AM
these are awesome suggestions!!!! thanks guys. I hope to get some video of my training over the winter because I want to improve my technique on these lifts.
Sorry for the confusion, and I am by no means schooled on these lifts and that's one of the many reasons I'm on this site; but I can't get my elbows even close to where Anthony's are - as such, it's difficult for me to do full squat cleans. I've been told that my "Musculature" prohibits it - and I hope that's true, :-D, but more than likely it's a flexibility issue.
Thanks for the great information.
All the best,
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