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Old 01-06-2009, 02:20 PM   #1
David Gray
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Power Clean form check

I hadn't been doing them, resumed two weeks ago, and made a point of not thinking about the move at all, just get the bar as high as possible and get under it. Time for refinement. All observations welcome.

Final WU set at 105lbs WFS
http://www.youtube.com/watch?v=jF_ePadHzIc

First Workset at 115lbs WFS
http://www.youtube.com/watch?v=Oq1_Ue5AMPo

3rd set for comparison WFS
http://www.youtube.com/watch?v=SlhKUsP9crQ
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Old 01-06-2009, 02:55 PM   #2
Slater Coe
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Re: Power Clean form check

Your set position is unstable... you'll notice that you rock up and down before actually moving the weight. Be sure to get set, feeling tension before you move so you're not jerking the weight off the floor. It appears as though you do a good job of flexing your hips on the ascent, but you bend your arms before you're fully erect, thus taking out the forceful shrug of your shoulders to move the weight... which means you're probably using your arms and shoulders to move the weight up (if we had a side-angle shot, that might be more apparent by seeing the weight swing slightly in front of you). Also, you seem to catch the weight on your wrists, more than on your shoulders... be sure to throw your elbows under and out so the weight lands on your shoulders.

That's just some quick analysis... I hope that helps.
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Old 01-06-2009, 02:58 PM   #3
Jamie J. Skibicki
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Re: Power Clean form check

Lower your hips, tighten your lower back and drive you elbows more aggresively.

My coach teaches a "dynamic start". I know Rip isn't a fan of it, but you start a little higher than where than what you will use to pull the bar off the ground and drop into it and then clean or snatch.
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Old 01-06-2009, 09:28 PM   #4
Joshua Murphy
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Re: Power Clean form check

David,

I think your second pull is off, you are not getting ankle extension and you are jumping backward instead of vertically. To work this portion of the lift, I do clean pulls (w/f safe) http://www.webs.uidaho.edu/strength/...pull-floor.htm I usually do them from the hang position. I concentrate on generating a violent shrug and exploding straight up, not back. I also have a tendency to bounce the weight out in front and doing these from the hang position helps me to concentrate on not doing that.

Jon at Again Faster also has a great video that might be helpful to you (w/f safe) http://www.againfaster.com/the-micd-...push-jerk.html

Keep up the good work!
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Old 01-08-2009, 02:22 AM   #5
David Gray
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Re: Power Clean form check

Roger all, thanks. Pausing the vid as the bar passes the thighs, my arm is very clearly bent, so the shoulder thrust is lost. I've been working on the elbows, will work much harder.

Jamie and Slater, I don't see the rocking but I do feel the tremendous urge to do the "dynamic start" you discuss. I suppress it. My concern with lowering my butt is that I can't do it without a) pulling the bar in closer to my shins and b) moving the scapulae behind the bar. I drove the bar once into each kneecap (keep the bruises balanced) during earlier reps.

No one commented on hand position. This is where Rip says to have it, I found it on my own, but is there any benefit to widening the grip, especially given my orangutang arms?

Thanks for the help and support.
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Old 01-09-2009, 01:11 PM   #6
Slater Coe
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Re: Power Clean form check

I'm a tall guy as well, so I use a pretty wide grip... I've experimented and found that my "pull" ability is hampered when I go too wide. A slight adjustment to "Rip distance" is about right for me.
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Old 01-12-2009, 01:14 PM   #7
Glenn Pendlay
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Re: Power Clean form check

Your butt is way too high when the bar comes off the ground. Fix that and a lot of the other stuff will start to fall into place.

glenn
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Old 01-13-2009, 02:59 AM   #8
David Gray
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Re: Power Clean form check

Glenn has spoken, I will obey!

Thanks!
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