CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 05-06-2013, 05:30 AM   #1
Kevin Lail
Member Kevin Lail is offline
 
Profile:
Join Date: Apr 2013
Location: Dover  DE
Posts: 5
Power Clean Critique

This is my first post here. Do guys mind critiquing my power clean?
Thanks
Kevin
http://youtu.be/v9otzIY1DqA
  Reply With Quote
Old 05-06-2013, 12:14 PM   #2
Robert Fabsik
Member Robert Fabsik is offline
 
Profile:
Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: Power Clean Critique

I'm bad at the oly lifts and their variants, so hopefully those more experienced will chime in.

You need to get those elbows up and out much faster and ideally higher (almost parallel to the ground). When the weights get heavier you'll need to get under it faster and having those elbows whip around should help.
  Reply With Quote
Old 05-06-2013, 01:35 PM   #3
Matt Bell
Member Matt Bell is offline
 
Profile:
Join Date: Apr 2013
Location: Atlanta  GA
Posts: 80
Re: Power Clean Critique

I'm no expert... but, I'll give it a shot.

The first thing I noticed is that your feet are way too far apart. Unless you're REALLY tall, they should be in a position where the smooth (un-knurled) part of the bar can slide up your shins. Your feet should start probably somewhere between 8-12 inches apart, toes pointing slightly outward at about 10 degrees. This would be the about same position you'd put them if you were going to perform a flat footed vertical jump, which should also be the same start position for a deadlift. During the jump/second-pull, your feet will naturally spread outward for stability, and you'll land in something closer to a squat stance, so you need to reset between reps.

Looks like you're also starting the second pull a little early, because your elbows are already bending before you've started to jump. Rotate your shoulders inwardly at the bottom to keep them locked before you start off the floor.

Also, think about setting your lower back and getting your chest up a little to flatten your back out before the pull off the floor.

Last edited by Matt Bell : 05-06-2013 at 01:50 PM.
  Reply With Quote
Old 05-06-2013, 02:11 PM   #4
Kevin Benson
Member Kevin Benson is offline
 
Kevin Benson's Avatar
 
Profile:
Join Date: Oct 2009
Location: Parker  CO
Posts: 253
Re: Power Clean Critique

Watch this journal video and then your's. You should be able to see the differences and easily figure out what you need to work on.

http://journal.crossfit.com/2013/05/...reArticleTitle (WFS)
  Reply With Quote
Old 05-06-2013, 04:42 PM   #5
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
Re: Power Clean Critique

Feet are too wide at the start, no hook grip, early arm bend, bar gets away from the body during the pull, elbows are slow to get around and they don't finish high enough.
  Reply With Quote
Old 05-07-2013, 08:19 PM   #6
Larry Bruce
Member Larry Bruce is offline
 
Larry Bruce's Avatar
 
Profile:
Join Date: May 2012
Location: Toronto  ON
Posts: 545
Re: Power Clean Critique

On the plus side, I like your triple extension - it's visible at least and this isn't always the case. Your pull seems straight up to me and your elbows seem to come under the bar fairly quickly.

I don't have active flexibility catch the bar with my elbows parallel. Can get them there but it's a strain on my wrists. Not sure if that is your issue there.

So for Crossfit purposes I think it's serviceable.
  Reply With Quote
Old 05-08-2013, 08:26 AM   #7
Kevin Lail
Member Kevin Lail is offline
 
Profile:
Join Date: Apr 2013
Location: Dover  DE
Posts: 5
Re: Power Clean Critique

Thanks guys. I have some wrist issues from years of Motocross and BMX racing. My shoulder flexibility is getting a little better.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Critique my power clean, clean and Jerk Steve Loeding Digital Coaching 2 08-29-2011 03:33 PM
Power Clean Needs Critique Shane Steinert-Threlkeld Digital Coaching 6 07-27-2011 11:54 PM
Critique: hang power clean & jerk, clean pulls, back squat Brandon Fisel Digital Coaching 3 08-02-2010 04:12 PM
Power Clean Critique Bob Watson Digital Coaching 4 04-24-2009 05:54 AM
Critique - Power Clean Jeff Mouland Digital Coaching 8 01-12-2008 07:08 AM


All times are GMT -7. The time now is 07:32 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.