Horrible Rack on Power Cleans (Video Inside)
Okay, breathe deeply. There are a number of things that you need to fix here, so I am going to start with about two or three of them.
Firstly, fix your pull off the floor. Straighten out your knees more and keep the bar on your shins. Right now, you are trying to keep your knees bent as you pull the bar up to your knees. This results in the bar swinging away from you. This is one of the things that gets you jumping forward. Check this out:
Not that Ms. Carlson Woods's legs are quite straight and she has preserved her back angle, staying well over the bar. Her knees will rebend to facilitate the jump, just not yet. Also note that her feet are still flat on the ground at this point.
Secondly, keep your arms straight as you jump, all the way to the top of the jump. You are pulling early. Check this out:
Note how straight Ms. Uhlaender's arms are at the top of the jump. She isn't pulling on the bar. Her arms are simply communicating the force from the jump to the bar. She is letting her legs and hips do the work. So should you. Do the drill where you jump with straight arms without racking it. Make that same thing happen when you actually clean.
Frame through your videos and note the difference in your positioning from those in the photos. Try and emulate what those women are doing.
Your rack is indeed fucked up. I suspect your long forearms coupled with poor flexibility are not doing you any favors. We'll work on that more later. What I can tell you is that you need to think of choking yourself with the bar. You are catching the thing on your sternum. You must, instead, catch it on your deltoids, close to your throat.
Originally Posted by notetcetera
