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 09-16-2008, 01:35 AM   #1
Rafael Garcia
Member Rafael Garcia is offline
 
Profile:
Join Date: Oct 2007
Location: Madrid  Espaņa
Posts: 51
advise with power cleans and cleans in general

Yesterday i was practicing the Sunday wod, where we had to do power cleans. I was in the gym, when a monitor came near to me and started to say what kind of exercise i was doing. Not only what kind of muscles i was practicing, but i was going to damage my back. As he said, the movement that goes from the ground and finish in a clean, was a very very bad movement for discs back, because when you are pulling with the elbows up so quickly, you are stressing the back, and when you put the weight on your shoulders, you are pressing the discs lower back.

i was doing it with 30kg (more or less 60lb), and is obviously that my technique is not the best in the world, but i was trying to follow Ripettoe videos techniques.

sometimes i think about that i am going to get injured like lot of people in crossfit (as i has been said here) and it makes me feel scared.
  Reply With Quote
Old 09-16-2008, 02:02 AM   #2
Derek Maffett
Member Derek Maffett is offline
 
Profile:
Join Date: Jul 2007
Location: Castle Rock  WA
Posts: 3,544
Re: advise with power cleans and cleans in general

Elbow bend should be pulling you under the bar and should not happen until full extension.

If you are not keeping proper back positioning during the pull, you could damage your back. Done correctly, however, with a good lumbar arch, it is a perfectly normal movement. Regarding disc compression... the body is supposed to be able to support weights. Somehow I doubt your spine is going to shatter. Especially with 60lbs.

Bad form is another story, however, and it can definitely result in injury.
  Reply With Quote
Old 09-16-2008, 03:00 AM   #3
Jill Zimmerman
Departed Jill Zimmerman is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 646
Re: advise with power cleans and cleans in general

I have found the Worldclasscoaching video 1.4 hours long on just the clean vey helpful. I could not get that out of SS. I needed more piecemeal instruction. 30 bucks well spent for me. You shouldn't do it with a bunch of weight until your form is pretty much perfect.
  Reply With Quote
Old 09-16-2008, 04:45 AM   #4
Alain Latour
Member Alain Latour is offline
 
Alain Latour's Avatar
 
Profile:
Join Date: Feb 2007
Location: Toronto  On
Posts: 87
Re: advise with power cleans and cleans in general

Quote:
Originally Posted by Rafael Garcia View Post
Yesterday i was practicing the Sunday wod, where we had to do power cleans. I was in the gym, when a monitor came near to me and started to say what kind of exercise i was doing. Not only what kind of muscles i was practicing, but i was going to damage my back. As he said, the movement that goes from the ground and finish in a clean, was a very very bad movement for discs back, because when you are pulling with the elbows up so quickly, you are stressing the back, and when you put the weight on your shoulders, you are pressing the discs lower back.

i was doing it with 30kg (more or less 60lb), and is obviously that my technique is not the best in the world, but i was trying to follow Ripettoe videos techniques.

sometimes i think about that i am going to get injured like lot of people in crossfit (as i has been said here) and it makes me feel scared.
Why don't you record yourself and post the video clip? Plenty of knowledgeable people here to comment on your form.

Good to see people doing CF in Spain. When I do it over there they stare at me. If you want I'll let you know next time I'm there. We could train together.
  Reply With Quote
Old 09-16-2008, 01:39 PM   #5
Rafael Garcia
Member Rafael Garcia is offline
 
Profile:
Join Date: Oct 2007
Location: Madrid  Espaņa
Posts: 51
Re: advise with power cleans and cleans in general

Quote:
Originally Posted by Alain Latour View Post
Why don't you record yourself and post the video clip? Plenty of knowledgeable people here to comment on your form.

Good to see people doing CF in Spain. When I do it over there they stare at me. If you want I'll let you know next time I'm there. We could train together.
next time i will try to record myself :-). I will post it here. Anyway, more or less, is the same than the videos. The trainer even didnt want to explain me the posture and form. He only said that he doesnt understand what i am training with this exercises and that is one of the worst for the back :-).

and of course! you are invited! in spain i think i am (real spanish) almost alone. I am trying to make a girl partner hooked to this .. step by step :-)
  Reply With Quote
Old 09-16-2008, 07:39 PM   #6
Ryan Whipple
Member Ryan Whipple is offline
 
Ryan Whipple's Avatar
 
Profile:
Join Date: May 2007
Location: Tuscon  AZ
Posts: 686
Re: advise with power cleans and cleans in general

Quote:
He only said that he doesnt understand what i am training with this exercises and that is one of the worst for the back
If he doesn't understand what it is, how can he possibly know whether or not it is bad for your back?

He has two valid points. 1: A poorly done clean has huge potential for injury vs, say, a failed bidep curl. 2. Many people do not know how to properly execute Olympic lifts. Although I don't interfere with guys doing 1/4 squats (ineffective, but still safe), I always offer advice to those who clearly have no knowledge of an o lift, just because I recognize the potential for injury.

So, he's trying to look out for you, but not doing a good job. You're better bet is to video yourself and put it up for critiquing. The best bet is to find someone who can coach you nearby.
  Reply With Quote
Old 09-17-2008, 06:52 AM   #7
Mark Lanza
Member Mark Lanza is offline
 
Mark Lanza's Avatar
 
Profile:
Join Date: Aug 2008
Location: Indianapolis  IN
Posts: 61
Re: advise with power cleans and cleans in general

One thing you may have been doing, which seems pretty common, is not keeping the bar close to your abdomen during the lift. The explosion of the legs is to drive the bar up and the use of the arms at the beginning of the lift is simply to guide the bar in a vertical direction. This is difficult for a lifter to notice on lighter weights because you can get away with poor form. Once you try going heavy you will fail like crazy.
Explode with the legs - keep the bar tight to your body and get your hips under as fast as possible. Think kettlebell swing --
  Reply With Quote
Old 09-18-2008, 11:26 PM   #8
Veronica Carpenter
Affiliate Veronica Carpenter is offline
 
Veronica Carpenter's Avatar
 
Profile:
Join Date: Feb 2005
Location: Oroville  CA
Posts: 2,709
Re: advise with power cleans and cleans in general

Quote:
Originally Posted by Ryan Whipple View Post
If he doesn't understand what it is, how can he possibly know whether or not it is bad for your back?

He has two valid points. 1: A poorly done clean has huge potential for injury vs, say, a failed bidep curl. 2. Many people do not know how to properly execute Olympic lifts. Although I don't interfere with guys doing 1/4 squats (ineffective, but still safe), I always offer advice to those who clearly have no knowledge of an o lift, just because I recognize the potential for injury.

So, he's trying to look out for you, but not doing a good job. You're better bet is to video yourself and put it up for critiquing. The best bet is to find someone who can coach you nearby.
Everyone is assuming that Rafael's form is wrong and this trainer knows what the heck he's talking about. It could be the other way around.
__________________
If it's sore - ice it. If it's torn - tape it. If it's heavy - lift it!
  Reply With Quote
Old 09-20-2008, 08:45 AM   #9
David Gray
Member David Gray is offline
 
Profile:
Join Date: Jun 2008
Location: Naples  Italy
Posts: 381
Re: advise with power cleans and cleans in general

Late hit, but now that I've got the video myself (and am unable to get an Oly coach in my area), I am wholly with Jill--get the video, it is worth every penny and a lot more if you're serious about getting the movement right.
  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
hang power cleans vs full squat cleans? David Michelson Exercises 3 04-16-2008 12:03 AM
elizabeth cleans vs. power cleans Jim Evans Exercises 6 09-21-2007 08:10 AM
Cleans and power cleans: am I just awkward? Ryan Whipple Exercises 9 09-07-2007 03:30 AM
Getting from Power Cleans to Cleans Greg Hamilton Exercises 19 11-15-2006 05:09 PM
What's the difference between cleans and power cleans? F Exercises 12 09-18-2003 02:17 PM


All times are GMT -7. The time now is 07:44 PM.


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