Technique - the power clean [Archive] - Starting Strength Forums

Simma Park

02-08-2012, 02:19 PM

<a href="http://startingstrength.com/resources/forum/showthread.php?t=28128"><< FAQ index</a> | <a href="http://startingstrength.com/resources/forum/showthread.php?t=28597">< technique - the bench press</a> | <a href="http://startingstrength.com/resources/forum/showthread.php?t=28798">technique - assistance exercises/variations ></a>

General analysis

<a name="anthropometry"></a>Effects of anthropometry

- short arms/Rezazadeh <a href="http://startingstrength.com/resources/forum/showthread.php?t=23658">[link]</a>
- long arms <a href="http://startingstrength.com/resources/forum/showthread.php?t=7255&p=46355">[link]</a>

The start position

- higher hips/shoulders in front vs. low hips/shoulders behind <a href="http://startingstrength.com/resources/forum/showthread.php?t=20017">[link]</a>
- elbow rotation <a href="http://startingstrength.com/resources/forum/showthread.php?t=28153">[link]</a>

The scoop/knee re-bend <a href="http://startingstrength.com/resources/forum/showthread.php?t=16797">[link]</a>

The jump

- general analysis <a href="http://startingstrength.com/resources/forum/showthread.php?t=15932">[link]</a>
- thigh touch <a href="http://startingstrength.com/resources/forum/showthread.php?t=13184">[link]</a>

The shrug <a href="http://startingstrength.com/resources/forum/showthread.php?t=13635">[link]</a>

The rack - see "effects of anthropometry" above and "troubleshooting: rack problems" below</a>

The landing

- jumping back better than jumping forward <a hre="http://startingstrength.com/resources/forum/showthread.php?t=10789">[link]</a>
- don't be a spider in heat <a href="http://startingstrength.com/resources/forum/showthread.php?t=7280&p=46473#post46473">[link]</a>

Deadlift/clean ratio <a href="http://startingstrength.com/resources/forum/showthread.php?t=11286">[link]</a>

Coaching methods <a href="http://startingstrength.com/resources/forum/showthread.php?t=11667">[link]</a>

When to include in novice program <a href="http://startingstrength.com/resources/forum/showthread.php?t=35058">[link]</a>

Troubleshooting

<a name="troubleshoot_rack"></a>Rack problems

- bar hits the neck <a href="http://startingstrength.com/resources/forum/showthread.php?t=15033">[link]</a>
- long arms/forearms <a href="http://startingstrength.com/resources/forum/showthread.php?t=8681">[link 1]</a> <a href="http://startingstrength.com/resources/forum/showthread.php?t=28641">[link 2]</a>
- see also "effects of anthropometry" <a href="#anthropometry">above</a>

Flexibility problems - page 3 of "<a href=" http://startingstrength.com/index.php/site/strong_traps">Strong Traps</a>" article by Bill Starr

T-rex arms <a href="http://startingstrength.com/resources/forum/showthread.php?t=12833&p=77424">[link]</a>
(see also "effects of anthropometry" <a href="#anthropometry">above</a>)

Lightheadedness / blacking out

- check your diet <a href="http://startingstrength.com/resources/forum/showthread.php?t=13451">[link]</a>
- don't mash your carotid <a href="http://startingstrength.com/resources/forum/showthread.php?t=9078">[link]</a>
- play with breathing/valsalva <a href="http://startingstrength.com/resources/forum/showthread.php?t=8272">[link]</a>

Inadvertent genital abuse <a href="http://startingstrength.com/resources/forum/showthread.php?t=9497">[link]</a>

Foot pain - rethink your shoes <a href="http://startingstrength.com/resources/forum/showthread.php?t=13448">[link]</a>

Stupid reasons to not power clean

Technique is too hard

[I]t takes us about 20 minutes to teach a power clean to an athlete of even average ability. <a href="http://startingstrength.com/resources/forum/showthread.php?t=15977&p=115970">[thread]</a>

No access to a coach

And why is everybody so damned scared of even trying the clean by themselves? What bad thing could happen if you do it completely wrong with a light weight? What in the hell is wrong with everybody????? <a href="http://startingstrength.com/resources/forum/showthread.php?t=8641&p=53717">[thread]</a>

No bumper plates

What do you imagine people did before bumper plates became widely available? When do you think this occurred? Do you think I learned to clean on bumper plates? It is only a limitation if you want it to be. <a href="http://startingstrength.com/resources/forum/showthread.php?t=8641&p=53717">[thread]</a>

- how much weight is safe without bumpers? <a href="http://startingstrength.com/resources/forum/showthread.php?t=15906">[link]</a>
- iron plates can make you stronger <a href="http://startingstrength.com/resources/forum/showthread.php?t=7540">[link]</a>
- Video: <a href="http://startingstrength.com/resources/forum/showthread.php?t=24735">The Iron Plate Problem</a>

No technique plates <a href="http://startingstrength.com/resources/forum/showthread.php?t=22816">[link]</a>

Valid reasons to not power clean

Unable to rack the clean

If you can't rack the bar, you can't use the exercise. [link] (http://startingstrength.com/resources/forum/showthread.php?t=25606)

- if forearms are too long, power snatch instead <a href="
http://startingstrength.com/resources/forum/showthread.php?t=11231&p=69164#post69164">[link]</a>

Injuries/conditions

- injury prevents jumping / older folks <a href="http://startingstrength.com/resources/forum/showthread.php?t=14113&p=88232#post88232">[link 1]</a> <a href="http://startingstrength.com/resources/forum/showthread.php?t=16707&p=126837#post126837">[link 2]</a>
- knee problems - full squat cleans or power snatch may be easier <a href="http://startingstrength.com/resources/forum/showthread.php?t=22500">[link]</a>
- wrist problems - legit cause to switch to power snatch <a href=" http://startingstrength.com/resources/forum/showthread.php?t=16807">[link]</a>

"Alternatives" and variations

Power cleans vs. kettlebell work <a href="http://startingstrength.com/resources/forum/showthread.php?t=22354">[link]</a>

Power cleans vs. hang cleans

Hang cleans might be a useful assistance exercise for an Olympic lifter. We use it as a phase in clean instruction. But I can't think of another application for the movement as an actual exercise. <a href="http://startingstrength.com/resources/forum/showthread.php?t=15307">[thread]</a>

- "Hang Cleans vs. Power Cleans" <a href="http://startingstrength.com/resources/forum/showthread.php?t=8341">[link]</a>
- "Why use the Power Clean instead of Hang Clean?" <a href="http://startingstrength.com/resources/forum/showthread.php?t=10346">[link]</a>
- "Hang clean vs power clean - RFD and GRFs" <a href="http://startingstrength.com/resources/forum/showthread.php?t=24153">[link]</a>

Power cleans vs. rows

Again, I do not regard barbell rows as a useful replacement for power cleans, since the point is to include an explosive exercise. We teach power snatches to people who cannot clean. <a href="http://startingstrength.com/resources/forum/showthread.php?t=18568">[thread]</a>

Barbell rows are an intermediate/advanced ancillary exercise that 1.) cannot be easily quantified, as you have seen precisely illustrated above, and 2.) are not an aid to cleans because they are not limited by any of the parameters that limit a clean. This is why Power Cleans are in the program and barbell rows are not. Dumbbell rows are even less in the program, if that's possible. <a href="http://startingstrength.com/resources/forum/showthread.php?t=24294">[thread]</a>

Power cleans vs. DE (dynamic effort)/speed deadlifts

- just do your cleans <a href="http://startingstrength.com/resources/forum/showthread.php?t=28626&p=382451#post382451
">[link]</a>
- DE deadlifts are not for novices <a href="http://startingstrength.com/resources/forum/showthread.php?t=14113&p=89652#post89652">[link]</a>
- advanced lifters can do both <a href="http://startingstrength.com/resources/forum/showthread.php?t=10430">[link]</a>

Video: <a href="http://startingstrength.com/index.php/site/the_power_snatch">The Power Snatch</a>

<a href="http://startingstrength.com/resources/forum/showthread.php?t=28128"><< FAQ index</a> | <a href="http://startingstrength.com/resources/forum/showthread.php?t=28597">< technique - the bench press</a> | <a href="http://startingstrength.com/resources/forum/showthread.php?t=28798">technique - assistance exercises/variations ></a>

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