New to power cleans, what weight to use

[48Dodge]

No, this isn't the typical "I haven't read the book so I don't know what weight to use question" I've read SS and will read PP next (have both at home). Anyway, my question about powercleans is I'm finally using them after incorrectly following the infamous internet version of SS for about 3 weeks. I'm doing powercleans now and working on the form more than anything. My problem is flexibility and getting my elbows up properly. I've done 2 workouts now and form improved quite a bit between the workouts. I used 135lbs for the worksets for each time. I feel like I need to use that weight until my form is right. Is that thinking correct? Or would I be better to drop the weight a little to really focus on form and progress normally. I guess the other option would be to go ahead and progress from the 135 and the form will continue to improve while the weight increases to force me to get under the bar. I just worked with 185 for my bench last workout and Rip says bench and PC numbers should be fairly close with the PC being slightly lower, so I don't want to lag too far behind.

[misspelledgeoff]

I guess the other option would be to go ahead and progress from the 135 and the form will continue to improve while the weight increases to force me to get under the bar

this. try widening your grip a bit if you have difficulty with the rack position.

[48Dodge]

I widened a bit between the 1st and 2nd workout. My pinkies were next to the line between the knurls. I've also been doing the stretching exercises between sets and also on my deadlift days when the weight was racked for the squat.

[TartanEagle]

I would start at 135 and progress from there. The increasing weight will force you to correct your form.

[MazdaMatt]

Personally, i find that progressing with PC's with bad form is not worth doing as it just degrades further. This has been my experience and I now repeat a weight however many times are required to get nice form. My PC is currently 10lbs higher than my bench, but that's cuz my bench was held up by shoulder issues. Bench and PC were the same when I was using Tate's easier style of bench and powercleaning with bad form.

[ILiftAlone]

When I first started power cleaning I would do more warmups than usual in order to work on my form, and after the sessions I always referred to SS to make mental notes of what was right and wrong about my work sets.

I didnt wait to increase the weights but I started really light, I think around 100 lbs. That way by the time I got to a full plate I already had a somewhat good feel for the lift and could continue with linear progression.

As far as your case goes, I personally would just start making small increases if you feel like your form is improving. I felt there was a big difference in performing a clean with a warmup weight, and performing a clean with a work set weight, the latter being better to build confidence in the lift. I did have a few occasions where I could not increase the weight and complete the lift in a decent manner, and I believe this was due to not having a coach to correct my form on the spot. So depending on how I felt I would either drop 5-10 lbs or just repeat the same weight at the next session with improved technique.

Keep in mind I started cleaning late into my program like you did, so my cleans where never as high as my bench as a result (or very heavy at all for that matter), but I prioritized safety and good form, over big numbers, on this lift since it was new to me.

[Underdog]

Have you tried just learning the movement with the bar? On the DVD Rip has them learn the 3 positions (hanging, jumping, rack) and the movements with just the bar. Once they have that down he adds weight.

Going too light causes "quirks" with the movement, however Rip says that those things clean up as weight gets added to the bar.

Sounds like you need to start from scratch and figure out a grip/rack that works for you. Who cares if your PC lags behind for a bit... it will catch up soon enough.

[48Dodge]

Just did PCs again this morning. I loosened up my grip when racking and really focused on shooting my elbows up. I stuck with the 135 for this workout, but I feel like I can go ahead on up with the weight now. There were only a couple of reps out of the 15 that I needed to kind of reset the bar and my elbows. One thing I didn't do this time that I did once last time was whack my collarbone with the bar. I hope that was the only time I make that mistake with my form.

[captainresplendo]

I've only been doing SS for 3 weeks, so grain of salt and all that, but here are some things that have helped me:

1. Finding a comfortable rack position. I set up a bar to about mid-sternum height like I would for a press. Then I got under the bar and kept adjusting until i found a comfortable position. For me this is hands out ~3 inches past shoulders and pinkies off the bar.

2. Elbows. Rip talks about this. I use elbows as a cue to remind myself to get them around quick.

3. Hook Grip. I just tried this last workout and it helped a lot. The bar racked much cleaner and I had some nice lifts. Try it out and see what you think.