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Power Cleans form check. - Apr. 18 2008 18:09:02
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jack5r
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Been doing power cleans for a few weeks now, sometimes from the ground sometimes from a hang. Went from the ground to a front squat today as i was training legs. I have never been shown how to do these, just doing what feels right from looking at vids on youtube. Do they look good, ok, bad, terrible, dangerous, suicide?
Power Cleans + Front Squats:
45kg - 5 cleans + 10 squats
55kg - 5 cleans + 5 squats http://www.youtube.com/watch?v=_dlOn_tTbPg
60kg - clean+squat x5 http://www.youtube.com/watch?v=qIQZbC3-1aw
65kg - clean+squat x2
70kg - clean+squat x1 http://www.youtube.com/watch?v=1ACp5co3lcE
Does my form get alot worse as I up the weight?
Constructive critisism please!
< Message edited by jack5r -- Apr. 18 2008 18:35:07 >
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RE: Power Cleans form check. - Apr. 18 2008 18:24:32
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Ak_88
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Looks like your legs are locking out too early.
The grip you're using for front squats isn't ideal either, for a clean grip you need to be getting your forearms parallel to the floor.
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RE: Power Cleans form check. - Apr. 18 2008 18:36:35
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drewsky
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GET YOUR HIPS DOWN AT THE START!
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RE: Power Cleans form check. - Apr. 18 2008 18:41:24
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drewsky
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1) I think you need to get your hips lower, much lower, at the start
2) You're pulling with your arms too soo and when you're too to flat:
the 1st pull is like a deadlift
the second is like a shrug on you tip toes (arms should be straigh at the start at this)
you then bend the arm with and external rotation as you move under the bar.
< Message edited by drewsky -- Apr. 18 2008 18:42:08 >
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RE: Power Cleans form check. - Apr. 18 2008 18:51:08
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drewsky
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You can do worse than have have a look at some of the vids here
http://www.crossfit.com/cf-info/excercise.html#Oly
Where abouts are you? Near the city, Dalston or Stokey isn't it? A couple of half hour sessions with an oly coach may be of use to you I do know one in the area.
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RE: Power Cleans form check. - Apr. 18 2008 18:57:12
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jack5r
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Yes I'm in Stokey. Maybe when I join muscleworks in June I could give him a call to do a few sessions as they have all the gear and space needed, unlike my room.. Do you know the price range he will charge?
I'll keep practicing with those vids and posting more vids of myself each week.
Thanks
_____________________________
JOURNAL
Age - 18
BW - 62kg
Bench - 90kg
Deadlift - 110kgx5
Squat - 90kgx4
quote:
ORIGINAL: pigeonwarrior
But then again I feel like a brute force warrior.
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RE: Power Cleans form check. - Apr. 18 2008 19:14:09
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stone14
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your back is bent mainly on your last video, try to arch your back more......
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RE: Power Cleans form check. - Apr. 18 2008 19:19:47
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drewsky
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Don;t worry, you'd go to his place next to liverpool street. No idea of charges at the moment. PM me and I'll give you the details.
< Message edited by drewsky -- Apr. 18 2008 19:20:24 >
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RE: Power Cleans form check. - Apr. 18 2008 19:27:54
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boar
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deffo adopt the gorilla position - arse sticking out, hips low and drive with the legs
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RE: Power Cleans form check. - Apr. 18 2008 19:36:11
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iaink
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Good effort. I'd fix the starting position 1st and see who it all fits. Get the clean right then work on anything else. That be my plan.
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RE: Power Cleans form check. - Apr. 19 2008 11:26:11
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drewsky
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^^ good advice that.
This is an example of the start position, in reality I would like to see your hips a bit lower though. Keeping in mind that the plates you are using are smaller.
http://www.sini.co.uk/athletearea/exmonth/images/rdl01.jpg
Keep in mind as well that as the clean improves there will be more stress on the back so you'll need to concentrate on not arching the back too much in the jerk and second recovery phases.
Good effort though mate, especially given the smaller plates.
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RE: Power Cleans form check. - Apr. 19 2008 13:16:43
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jack5r
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Thanks guys, everything taken on board. Drew I think I'll do a few more power clean sessions and post up my vids. If I still can't get it right or I feel that I could benefit alot from a few sessions with a coach I'll email you.
What do you think of doing lightish power cleans a few times a week, on my off days as more of a condtioning/tenchique style workout? With a light weight they are more like a condtioning session of explosive burpees and clap push/chin ups than a weight lifting workout.
It would be much harder to over train doing power cleans than it would strength training would it not?
Even doing max weight cleans for 1 or 2 reps? Would it be more a matter of me over training my CNS than my muscles?
_____________________________
JOURNAL
Age - 18
BW - 62kg
Bench - 90kg
Deadlift - 110kgx5
Squat - 90kgx4
quote:
ORIGINAL: pigeonwarrior
But then again I feel like a brute force warrior.
| |
|
|
RE: Power Cleans form check. - Apr. 19 2008 13:58:46
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drewsky
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From: Healthy Action Nutriton Consultancy
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It's a good idea, I do cleans or snatch type lift as part of every every warm up for doubles and triples, and use it where applicable with my athletes. Just practicing with an empty par is useful, (you'll see that in man y of the vids above) it's a skill so takes practice and repetition.
You can actually go relatively heavy a few times a week because the total volume is so low (say 3-4 sets of 2-3 reps on the heavy pulls)
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Registered Nutritionist & Certified Strength and Conditioning Coach with:
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RE: Power Cleans form check. - Apr. 19 2008 16:27:45
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DW2000
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I'd definitely see a coach mate, they're virtually impossible to teach without hands on guidance.
Nothing to add regarding advce that hasn't already been said btw.
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