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Exercises Movements, technique & proper execution

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Old 01-04-2008, 10:15 AM   #1
mike obrien
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power clean stupidness, part 2

my last stupidness was in substituting a high pull and a catch for a power clean. one of the troubles i was having with the power clean was that the 'jump' approach didn't seem too effective. i was also jumping from the start rather than waiting til the bar was above my knee. also, when i jumped, nothing happened with my shoulders. i happened on an article that described the 'second pull' as a should shrug rather than a jump. in experimenting with this notion for keying the second pull, i noticed that i jumped with it. i even tried keying the shoulders without jumping and that was very hard to do.

when i first started playing golf, like most people, i pushed the ball right. the instruction i had read had me convinced that i needed to shift my weight and rotate my lower body first, then follow it with the arms and hands. one day though, i just said "fork this" and swung with my arms, hitting the ball dead straight. after adopting what felt like just an arm swing, i happened to see myself on video and was astonished to find that i was shifting my weight and rotating my body even though i was unaware of it.

so, i'm wondering if i'm experiencing the same need for having to key the part that won't move on its own, in the power clean, or if i'm just still on crack.
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Old 01-04-2008, 01:44 PM   #2
Gant Grimes
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Re: power clean stupidness, part 2

Mike, think of it as a violent shrug rather than a jump. The jump will happen as a result of your momentum and shrug without much conscious effort from you. Check out hang cleans and 2 and 3 position cleans demonstrated on the Catalyst Athletics exercise page.

The Burgener warmup would also be helpful to you. It takes awhile to get the shrug movement down.
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Old 01-04-2008, 01:44 PM   #3
Steven Low
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Re: power clean stupidness, part 2

In addition to what Gant said...

Get a vid of yourself and post in the digital coaching forum. Also, read a lot of the posts there as most of them have to do with the olympic lifts.
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Old 01-04-2008, 05:27 PM   #4
mike obrien
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Re: power clean stupidness, part 2

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Originally Posted by Gant Grimes View Post
Mike, think of it as a violent shrug rather than a jump. The jump will happen as a result of your momentum and shrug without much conscious effort from you.
ok, that helps. that's pretty much what i was thinking. i just needed some confirmation that i was at least on the right planet.


vids of me lifting? that might provide some hilarity.
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Old 01-05-2008, 12:16 PM   #5
Jeff Yan
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Re: power clean stupidness, part 2

Mike
Is that article you mentioned available online?
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Old 01-05-2008, 03:59 PM   #6
Arden Cogar Jr.
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Re: power clean stupidness, part 2

Mike,
you sound like me. I'm in the same boat. it's like something has to click in order to get it.

For me, I'm starting to get it, but the only way I can describe it to possibly work for you is to keep the bar as close to the body and to learn the violent shrug, do drills from the top down.

By "top down" I'm standing in a rack or I have the bar on blocks such that the bar is at my mid thigh. At this position, I'm keeping the bar really close to my thighs. From this I remind myself of the following:

1. chest out.
2. lats flexed
3. shoulders in front of the bar
4. elbows out and over the bar
5. hamstrings tight, lower back tight,
6. knees slightly bent with the bar behind the plane of the knee

At this position, I feel like a cobra ready to strike.

From this, position, I remind myself of the following
1. extend legs
2. extend calves - go up on toes
3. shrug high and hard

From this position, I have to remind myself
1. wide elbows - keeping elbows over the bar before I go down
2. bar really close to the body

Then, there comes the third pull - pulling the body under the bar. I'm still working on figuring that one out. So give me time.

Don't know if this helps you or not, but it helps me trying to explain it. So thanks for listening, I think.

All the best,
Arden

1. extend legs
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Old 01-06-2008, 09:58 AM   #7
mike obrien
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Re: power clean stupidness, part 2

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Originally Posted by Jeff Yan View Post
Mike
Is that article you mentioned available online?
i wish i could find it again. i reinstalled my OS a while back and forgot to save the bookmarks from that particular browser.


arden, that 'violent shrug' thing seems to be the key i need. everything else is pretty going well, it's just the trigger i was missing. thanks for all the detail.
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