Power clean form check

[deadlift425]

Just figured Id post a vid in here and get some feedback from a knowledgeable coach. This is the only lift I generally struggle on, so I am working this lift more now than the deadlift(was at 359.5 x 5 reps). Now I want to get my power clean into the mid 200s.


http://www.youtube.com/v/xzAtNtSi3Xk&hl=en&fs=1

[Mark Rippetoe]

Just a couple of minor points: Don't jerk the bar off the floor. At heavy weights this will pull you out of position and screw up your back angle. And don't engage in so much prayer before and during the set. An excessive amount of setup time before each rep indicates that you're either reluctant to do the rep or that you're overthinking the process. Practice enough that this is not necessary.

[Brandon Oto]

Bizarre... a gym with a lifting platform but no bumpers?

[Mark Rippetoe]

A cheap gym.

[deadlift425]

Yeah they spent 6000 bucks on it but didn't buy the bumpers since they had plates around(I know, stupid).

Thanks Mark for pointing that out to me. I will try and correct this tomorrow when I train it again!!!!

[DOM]

Mark, what exactly do you mean by jerking the bar off the floor, is it just that the movement should be a bit smoother?

With regard to setting up before a rep, i find i could easily need to take as much time, when i feel the weight is heavy especially on deadlifts, what else can you do if you need a bit of a breather between reps?

[Mark Rippetoe]

Jerking it off the floor happens when the elbows and wrists are slack, and a sudden, rapid pull -- probably in an attempt to sneak up on the bar -- jerks them straight and usually pulls the back out of position as well. And if you need a breather between reps, you are not in good enough shape. Your best way to get in better shape is to not take a breather so often.

[Quintus]

Bizarre... a gym with a lifting platform but no bumpers?

Definitely bizarre equipment priorities, but at least it proves that bumper plates are not a prerequisite for doing power cleans. The "I can't do power cleans - my gym doesn't have bumper plates" excuse seems to come up a lot.

[Keenan]

Bizarre... a gym with a lifting platform but no bumpers?

A lot more common than you think. Due to management changes and budget constraints. My gym put in a platform and the bumpers were nixed because they wanted to re-allocate the money to some gay machines. And not enough people complained.

[Tom Campitelli]

but at least it proves that bumper plates are not a prerequisite for doing power cleans.

Very true, although catching the weight on the way down is not much fun, especially when you are working closer to the limits of your ability.