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Old 04-14-2012, 11:30 PM   #1
Fan Yang
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Clean/Powerclean/Reverse curl forms

http://www.youtube.com/watch?v=ZT1b-...ature=youtu.be
(WFS)
at 185lb, felt fairly easy

http://www.youtube.com/watch?v=ovSug...ature=youtu.be
(WFS)
at 175lb, first one felt great but gets totally blocked, the second one failed to get under it, but I had pulled it up to by neck during the 2nd pull.

any suggestions? been playing around with how high to place hips...I've kept my hips higher and more backwards than compared to deadlifts and I've found that keep back more parallel to ground during the first pull has helped, not sure if this is correct.

I get these random days where I simply refuse to drop under the bar. Might be cause I only have metal plates...in fact I think the most dangerous part of the lift is putting the weights back down.

Last edited by Fan Yang : 04-14-2012 at 11:32 PM.
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Old 04-15-2012, 05:55 AM   #2
Michael E Tancini
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Re: Clean/Powerclean/Reverse curl forms

try and get a view from the side. It'll help us get a better look at it.
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Old 04-15-2012, 10:44 AM   #3
Keith Miller
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Re: Clean/Powerclean/Reverse curl forms

Get a new vid with you facing the camera from the same angle.

From what I saw, biggest issue is you're NOT getting your elbows up and you're turtling/rounding your back when you rack the weight. You need to keep your back tight/rigid and upright when you rack the bar!!

Second vid couldn't see anything due to someone walking right in front of camera blocking you!!
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Old 04-15-2012, 11:02 PM   #4
Fan Yang
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Re: Clean/Powerclean/Reverse curl forms

http://www.youtube.com/watch?v=5gqaG...ature=youtu.be
(WFS)

hears a better view, at 175lb. I've powered cleaned max at 185, full cleaned max 195. technique is definitely lacking on the drop under as I have no problem getting outta the full squat at the bottom (front squat max 235x3, 255x1)
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Old 04-16-2012, 11:28 AM   #5
Jake Kozlowski
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Re: Clean/Powerclean/Reverse curl forms

I'm not a coach by any means but it seems like I see a lot of people catch a full clean in a 'powerclean' height and then simply lower into a full squat clean.

It might help to work on catching the bar nearer to the full squat clean bottom position. In theory, everyone should be able to clean more weight because you're not doing as much work (Force X Distance). Forcing yourself to do this might help get consistent speed?

I know, for me, when I catch the weight in a full squat position, I can catch more than I can stand up with (front squat) so I need to work on my front squat strength.

Great job.
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Old 04-16-2012, 07:51 PM   #6
Daniel Frankel
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Re: Clean/Powerclean/Reverse curl forms

Quote:
Originally Posted by Fan Yang View Post
http://www.youtube.com/watch?v=5gqaG...ature=youtu.be
(WFS)

hears a better view, at 175lb. I've powered cleaned max at 185, full cleaned max 195. technique is definitely lacking on the drop under as I have no problem getting outta the full squat at the bottom (front squat max 235x3, 255x1)
You need to finish the second pull, so basically your body has to come into full extension when you start pulling with your arms. You are still bent at the hips.
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Old 04-17-2012, 06:13 AM   #7
Steve Bray
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Re: Clean/Powerclean/Reverse curl forms

dont donkey kick.
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Old 04-23-2012, 07:55 PM   #8
Fan Yang
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Re: Clean/Powerclean/Reverse curl forms

Quote:
Originally Posted by Steve Bray View Post
dont donkey kick.
for sure will try, Def need to work on dropping down

unrelatedily, does anyone every hit their gonads on their second pull?
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Old 04-23-2012, 08:42 PM   #9
Preston Sprimont
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Re: Clean/Powerclean/Reverse curl forms

Quote:
Originally Posted by Fan Yang View Post
for sure will try, Def need to work on dropping down

unrelatedily, does anyone every hit their gonads on their second pull?
I agree with what Jake said. You're catching in about a 3/4 squat and riding it down into a full squat. Work on high hang cleans with a decently heavy weight and really focus on dropping under, fast. In a high hang clean you can't get as much of a pull on the bar--if you're still pulling high, start from a position of almost no flexion in your hips/knees, give a quick pull to the bar and get under it like your life depends on it. Practice that a lot, then start incorporating it into the full lift.

Your pull looks decent... could use a bit more extension as Daniel said. Stay over the bar through the start of the second pull with weight through your heels and pull the bar into your hips (don't drag it on your thighs though). Your second pull ends with the bar too far from your body. That will haunt you with heavier weights.

You do a donkey kick, so work on kickin' that habit (see what I did there?), but that's not what will make or break your lifts at this point.

Also, holy ankle mobility, Batman, that is incredible. Do you do anything to get those suckers that flexible, or are you just made to squat with an upright torso?
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Old 04-23-2012, 09:18 PM   #10
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Re: Clean/Powerclean/Reverse curl forms

And I forgot to add, yes, I've hit myself a few times. Usually I'm doing something incorrectly when that happens though.
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