225# Power Clean (Squat)

[Neil Black]

http://www.youtube.com/watch?v=3iQmg...ature=youtu.be

I want to increase my power clean, but could use a third party perspective on my form and pull technique. I'd like to be able to muslce the 225 up, but needed the squat clean. My front squat is strong so it isn't really a problem.

Digital coaching... BEGIN! ha thanks in advance

[Katherine Derbyshire]

Actually, I was going to suggest you work on your front squat, and especially posture in the rack position. It looked like your torso tipped forward a bit and made everything more difficult than it needed to be.

Katherine

[Keith Miller]

You're mostly lacking SPEED through the second pull!! You need to POP that bar. Your lift looks slow motion.

[James Hanley]

You're yanking the bar off the floor. Squeeze it off the floor (push the floor away) so your back angle stays constant until the bar gets above your knees.

You extend/jump too early and never extend fully.

You could probably do with a better front squat.

The first two are probably going to be fixed by staying on your heels more and being patient, along with a slight lean back at the top of the pull to emphasize full extension.

Oh and owwww my neck!

[Ian Nigh]

you could improve your starting position too.

[Neil Black]

Alright sounds great, thanks for the advice everyone, it is difficult to see these things when watching yourself.

Any tips to build speed on the second pull?

[Andrew Bell]

Butt down lower on the start, more hips through the mid, finish your triple extension, and get under the bar faster would be my first 4 things I would work on.

I like the idea of front squats also. Maybe even with a pause in the bottom position to get use to being that low with that weight.

[Austin Grega]

Originally Posted by Neil Black

Alright sounds great, thanks for the advice everyone, it is difficult to see these things when watching yourself.

Any tips to build speed on the second pull?

As Coach Burgener always says, jump the bar up. If you think jump you'll reach full triple-extension.

[Struan Potter]

Don't jump for snatches or cleans.

http://www.youtube.com/watch?v=5ZR2tolczAo

http://www.youtube.com/watch?v=KM9PDmrFWnM

http://www.youtube.com/watch?v=FozKb9IndCM

http://www.youtube.com/watch?v=M4YQ58hMBos

http://www.youtube.com/watch?v=zV532Bpc8XU

http://www.youtube.com/watch?v=cJWgF...feature=relmfu

http://www.youtube.com/watch?v=roFay5ExoVQ

All WFS.

[Jonny Smyth]

The problem with the pop and catch especially for beginners is it sends the bar away from the body and this pulls the lifter forward so they usually end up jumping forward also there is a tendency for the bar to finish behind them(you can even see this in the last video posted in the comment above) the lifter will then try and correct this by pulling it forward and losing it to the front. Its ok to do when the weight is light and easy controlled but unless you are an experienced lifter drilling this constantly the chances are you fail ore heavy lifts than you'll get.
Coach B teaches you to scoop the bar in and keep the weight in the heels then jump the bar up while keeping it close to the body this means the bar travels in a straight line and the quickest path...