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Power Clean and Jerk Technique. Videos Included.....

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Jazz
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2011/03/29 21:34:50 (permalink)
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Power Clean and Jerk Technique. Videos Included.....


 
 
This is the first one (both at 90 kg).  Managed two reps (only recorded the second rep).  Had to drop the weight though due to feeling a bit dizzy...
 

 
Better though slightly slower maybe.
 
 
I've noticed that the start was not the best in both.  Hips should be lower ? Also the arms should have been straight at the beginning with a much higher pull and bar position before the 'catch'
 
Though once the bar gets going it seems quite smooth and fast....
 
Please comment
 
Jazz
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11 Replies Related Threads

    lost
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/29 22:19:16 (permalink)
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    more of a push press than a jerk, drop the weight and nail the technique (clean looks ok)
    #2
    Jazz
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/29 22:29:40 (permalink)
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    It's not something I do very often.  This was at the end of my workout so felt a bit drained.
     
    With the jerk would you dip under more ?
     
    What detemines whether you pass at a comp ?
     
    Cheers
    #3
    TheThumper
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/29 23:08:54 (permalink)
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    I'm hoping Rusev gets in on this one because he's a stud.
     
    First thing I see is that you're pulling heavily with your arms. Make sure they are locked out and the movement is initiated by driving the heels to the floor. Your arms are essentially hooks to attach the bar to your torso, hips and legs.
     
    Also, focus on trying to clear the legs with the bar by driving your heels down and extending your hamstrings, keeping your back angle constant. This will put you in a good position for the second pull and aggressive hip extension.
     
    Sit lower to the bar and try to get that natural lumbar curve working, this will stop the back rounding and you'll be able to keep the bar closer to the body, meaning less work for the same outcome.
     
    From what I see you're getting quite good 'triple extension' if you believe in that, and if you improve your technique there's so much more in the tank, nice work.
     
    This is where the power clean starts to differ from the (squat) clean, what's the overall goal?
    P.S - I hope you're using the hook grip.
     
    post edited by TheThumper - 2011/03/29 23:25:24
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    jack5r
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/29 23:16:50 (permalink)
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    As above ^^
     
    Worst thing your doing is pulling with your arms off the floor! Arms should be locked out until the second pull.
     
    Drop the weight, do a slow first pull (deadlift) and then be more explosive with the second pull.

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #5
    SecondRow
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/30 00:53:43 (permalink)
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    You're using your arms rather than driving up through your legs and hips. Your back was pretty much parallel to the floor when you started the move which isn't ideal, not only for the strain on your spine but it means that your legs are almost fully extended before the pull even starts, meaning that by the time you reach the point where you want to kick the bar out and get under it, your legs are straight and there's nowhere for you to get any more power from - since the weight is light you get away with doing that little bunny hop thing on your tiptoes, but that will soon be found out later on.

    The good news is that you handle that weight pretty easily, so with the right technique you should be able to put some good numbers up.
    post edited by SecondRow - 2011/03/30 00:54:45

    Current training: 6-day split
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    #6
    Rusev
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/30 14:30:51 (permalink)
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    <iframe title="YouTube video player" width="480" height="390" src="http://www.youtube.com/embed/uHBtG0xaLUY" frameborder="0" allowfullscreen></iframe>
    Keep your arms straight as long as possible when pulling
     
    The fact that its a full clean dont matter, because you are power cleaning it technically you should be pulling it higher to catch it higher
     
    (my best squat clean is 30k more than my power)
    post edited by Rusev - 2011/03/30 14:36:54

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #7
    Jazz
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/30 17:55:48 (permalink)
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    TheThumper
    P.S - I hope you're using the hook grip.
     
    Tried the hook grip but find it difficult.  I think I have quite short fingers....
     
    This is where the power clean starts to differ from the (squat) clean, what's the overall goal?
     
    It's not an exercise I do a lot off.  Occasionally instead of deadlifts.  So only  learnt from books and internet.  Just wanted to see what my technique was like really.  But it's an exercise I really enjoy and would like to improve on.
     

     
    Some great advise guys.
     
    What do you all clean by the way ? At what weight ?
     
    I've noticed that in most videos of the clean the intial movement is from a very low hip position in the first second or so.  Does that initial squat down help with power ? Is it beneficial for deadlifts as well ?

     
     
     
    post edited by Jazz - 2011/03/30 18:26:56
    #8
    jack5r
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/31 00:11:20 (permalink)
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    Power cleans require the bar to travel further. 
     
    A full/squat clean is simply a power clean but where you drop below the bar. These means the weight doesn't have to travel as far and so more weight can be used. 
     
    Imo, sort out your deadlift (it may be perfect but it wasn't in the vid). Then learn to hang clean (the second pull). Then learn to power clean. Then learn to full clean.

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #9
    TheThumper
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/31 01:02:32 (permalink)
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    I think you need to work out whether you want to get good at the power clean to perhaps move towards improving power output in a sport, or start to develop your clean in a weightlifting sense. They are both technically very different.
     
    As jack5r says, in a power clean you're looking for maximum displacement of the weight, so a high catch is a good thing. Full clean you're looking to work on that speed under the bar, fast elbows and deep front squat strength to be able to catch it low. This allows you to lift more weight, but as the weight increases the lift becomes very technical.
     
    If you're able to join a club you should. Coaching is invaluable because it's very easy to develop bad habits. Watch as many videos and look at as many pictures as you can - Lu Xiaojun, Perepetchenov, Aramnau etc.
    #10
    Shae
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/03/31 10:33:20 (permalink)
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    Definetly a press rather than a jerk, just as others have said you, don't pull with your arms until you've done the deadlift bit... I'm no expert, my one reps 85, so well done on the 90

    Current PB's              
    100kg Clean & Jerk
    110kg Bench
    190kg Deadlift
    140kg Back Squat
    120kg Front Squat 
     
    #11
    TheThumper
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    Re:Power Clean and Jerk Technique. Videos Included..... 2011/04/01 00:40:35 (permalink)
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    Check this out for the correct positions to be in when you're working the clean. It might not get any better.
     

    #12
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