Power Clean Form Check

[gjcardoza]

Hello Coaches,

I have recently reset my PC from 175 because I wasn't hitting my sets and reps. I'm using 5 sets of 3 and increasing 5 pounds a week. My own observation is that I'm pushing the bar out in front of me when I make contact with my thighs. I feel I should be pulling much more weight (current deadlift is 380x3).

Attached is my 5th set filmed from the side. I have more videos from a 45 degree angle if needed.



Thank you for your time and the service you provide to us.

[Steve Hill]

These are pretty good. Your main problem is that you're not getting as tight as you need to - as soon as you pull your back is coming unlocked. Squeeze up harder. I have a couple of rules for the PC that apply to everyone, myself included:
Rule #1: The more work you do in the set-up, the better the lift.
Rule #2: You're not doing enough work on the set-up.

Other than that, I'd invest in a pair of bumper plates. Your octagonal plates are making you move around each rep to get a correct set-up, which could be contributory. Finally, it's probably time to go to a 2.5# increment.

[gjcardoza]

These are pretty good. Your main problem is that you're not getting as tight as you need to - as soon as you pull your back is coming unlocked. Squeeze up harder. I have a couple of rules for the PC that apply to everyone, myself included:
Rule #1: The more work you do in the set-up, the better the lift.
Rule #2: You're not doing enough work on the set-up.

Other than that, I'd invest in a pair of bumper plates. Your octagonal plates are making you move around each rep to get a correct set-up, which could be contributory. Finally, it's probably time to go to a 2.5# increment.

Thank you for looking at my video and providing feedback. I definitely noticed how my back became unlocked when I rewatched the video, and will focus on correcting this issue with a better setup.

One final follow-up question, is microloading the PC a common programming solution that you usually see/recommend? I'm going to give it a shot and log my results.

Thanks Coach.

[Steve Hill]

Micro-loading the power clean is common, yes.