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Old 03-31-2010, 09:10 AM   #1
Anthony Giurato
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Power clean, warm-up to max

I have a pair of videos of me warming up and then maxing out on power cleans. The warm-up video has me doing 3x135, 3x135, 3x185, and 205. The second has me doing 215, 225, 235f, 235f, and 235 (success!).

Warm-up:
http://www.youtube.com/watch?v=QJ27iay0Zuw WFS

Maxing:
http://www.youtube.com/watch?v=5mkSQWBldow WFS

One thing that I have immediately noticed is that I jump backwards a lot. Help fixing that and anything other suggestions would be greatly appreciated.

Yes, I know I did a jerk at 135 and 185, and yes, I know they were ugly. I did those mainly for fun. I clean quite a bit, but I rarely do a full C&J.
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Old 03-31-2010, 10:09 AM   #2
Lincoln Brigham
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Re: Power clean, warm-up to max

You don't give yourself much time to set your back before you lift. During the lift you aren't keeping your back set either.

You are consistently bending your arms early.

Your weight shifts forward on to the balls of your feet as the bar comes off the ground.

Those shoes are a terrible choice to practice the clean; you're floating all over the place in them. Do you have any hiking boots? Cowboy boots? Bowling shoes? Weightlifting shoes?

Here's what you need to work on:
Set your back before you lift. Keep it set.
Keep the arms long.
Keep your weight on your heels.
Wear better shoes; something with a firm sole and a bit of a hard heel.
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Old 03-31-2010, 11:05 AM   #3
Anthony Giurato
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Re: Power clean, warm-up to max

Quote:
Originally Posted by Lincoln Brigham View Post
You don't give yourself much time to set your back before you lift. During the lift you aren't keeping your back set either.

You are consistently bending your arms early.

Your weight shifts forward on to the balls of your feet as the bar comes off the ground.

Those shoes are a terrible choice to practice the clean; you're floating all over the place in them. Do you have any hiking boots? Cowboy boots? Bowling shoes? Weightlifting shoes?

Here's what you need to work on:
Set your back before you lift. Keep it set.
Keep the arms long.
Keep your weight on your heels.
Wear better shoes; something with a firm sole and a bit of a hard heel.
Thanks!

The shoe part may be difficult. I have work shoes, cross trainers, running shoes, and flip-flops. Is barefoot a better choice than what I currently wear?

Also, how much weight should I have on the bar if I'm just doing technique work? What percentage of my max/rep range should I be doing I were planning on adding cleans before a lot or most of my workouts? Sorry if that's a really broad question.
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Old 03-31-2010, 12:58 PM   #4
Brian Degenaro
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Re: Power clean, warm-up to max

Flip flops are a better choice if you don't have lifting shoes, IMO.

For tech work, anywhere between 50%-80%, some people will consider anything <90% technique weights. Depends on your level of experience.
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Old 03-31-2010, 08:27 PM   #5
Anthony Giurato
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Re: Power clean, warm-up to max

I'm kind of afraid of my flip flops flying out, so I just went with bare feet.

Does this look any better than yesterday?
http://www.youtube.com/watch?v=xkXrSiivbLs WFS

Feel free to critique my deadlifts in the video also. I'm assuming bad deadlift form/strength will reflect on my power cleans.
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Old 04-01-2010, 01:52 AM   #6
Lincoln Brigham
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Re: Power clean, warm-up to max

Better, especially the start position. Still bending your arms early.

I suspect you're starting with the bar too far way from the shins. Can't tell from this angle for sure, but it looks like the bar is lined up over the end of the toes.
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Old 04-07-2010, 06:20 AM   #7
Anthony Giurato
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Re: Power clean, warm-up to max

Video Update
First off I have two videos: one with me starting in my usual position, and one with my rear starting higher. Can anyone tell me which I should be using (or is it something inbetween)? I know, the bar was too far out on my feet again. I fixed that later that day.

Starting with hips lower: wfs
http://www.youtube.com/watch?v=yp7xD5UB1v0

Starting with hips higher: wfs
http://www.youtube.com/watch?v=T07AxZr6vPo

Now for the general technique stuff
The other day someone on the boards mentioned doing a hang clean from the thighs, one from the knees, then one full power clean. I can't remember what they were called (triples maybe?), but I did some. I started with 135 lbs, moved down to 95 lbs for a few, and then did my last one with 135 lbs.

Power clean (triples?): wfs
http://www.youtube.com/watch?v=JAJNFF-AHbQ

Finally, my last set I did 3x185 lbs. After my third clean, I did a front squat. These were the end of my technique work, so I'm hoping that they are a good representation of my earlier work. If you don't mind, let me know how my front squat is.

Power clean x 3 & front squat (185 lbs): wfs
http://www.youtube.com/watch?v=Zbvb1FveqZg
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Old 04-07-2010, 06:26 AM   #8
Keith Miller
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Re: Power clean, warm-up to max

These look pretty good (the lower hip start position vids). The only thing I see is that you are pulling around your knees some and the bar stays away from your body to some degree. You should be brushing the thighs on the way past the knees. Just my opinion.
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Old 04-07-2010, 10:37 AM   #9
Lincoln Brigham
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Re: Power clean, warm-up to max

On the three-position cleans the shoulders need to start over the bar, not behind the bar.
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Old 04-07-2010, 12:44 PM   #10
Sean Dunston
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Re: Power clean, warm-up to max

Quote:
Originally Posted by Lincoln Brigham View Post
On the three-position cleans the shoulders need to start over the bar, not behind the bar.
Meaning -
instead of leaning back and squatting down (which is moving your shoulders backwards, behind the bar), when you go into your hang position, your butt should be going back a little bit but you should be getting your shoulders out over the bar. That way the bar is lifted as close to straight up as possible - not at an angle backwards.
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