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-   -   Power Clean (http://board.crossfit.com/showthread.php?t=4902)

Andy Wheatley 02-26-2005 09:27 AM

I'm having some problems getting this technique worked out and need some help.

Is there supposed to be any break in motion between the ground and the racked position where the weight is squarely placed on the shoulders? It appears this is one continual motion.

I'm finding that with the weight I'm using, when I pull the weight from the floor to the racked position, my legs remain more or less straight throughout the rest of the lift, meaning as soon as I complete the deadlift phase. Also my feet seem to remain stationary and do not leave their original position.

I pull this weight up as explosively as I can. I wanted to get some feedback before I increased weight.

Robert Wolf 02-26-2005 07:28 PM

Andy-

Do you have adigital camera( put the camera on "movie" mode)so you can post your form? that would help a bunch.
Robb

Veronica Carpenter 02-26-2005 10:03 PM

Andy,

Yes, the bar should move continuously from the floor to the racked position. It's a disqualification to stop once the bar is above knee level. I'm a stickler for this when I judge. But if you're not cometing it it's not that big a deal, your technique just won't be as efficient as it can be.

As far as the knees and the feet. Once the bar is above the knee and as you transition into the second pull, there is a slight 'rebend of the knees, then a 'jump, shrug' before you drop under the bar. Think about jumping up with the bar when you clean. Some coaches will make it mandatory that you jump off the ground and displace your feet out. Again, if you're not in competition it isn't so important, but you'll find it hard to make gains in your lifts if your technique isn't top notch.

Hope this helps.

Joshua Murphy 02-27-2005 09:40 PM

Andy -
Check out the CF journal, issue 11 http://www.crossfit.com/cf-info/store_backissues.html

Murph


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