Power Clean With a Bar That Spins

[Nick Klemetson]

As I've advanced in weight, it's become more and more difficult to get my elbows through on the rack. Today I had a chance to train with a 27mm bar that spun beautifully, and it made all the difference in the world in my elbow speed.

This is about 64.5 kg.



In other news, I've been working hard on staying out over the bar longer. I think I'm better in this set, but should I still be striving for even longer? I've generally tried to keep my chest over the bar until I pass the patella. I think I need to work on the balance between "chest over the bar" and "reach full extension." It appears I cut my extension short a bit in this video.

[Michael Wolf]

A good spinning bar makes a huge difference.

Here's the three things I would tell you to work on after seeing this vid:

1. Squeeze chest up without lowering your hips
2. Pull the bar in (to your legs) more
3. Bigger jump (this is the full extension that you mentioned)

[Nick Klemetson]

A good spinning bar makes a huge difference.

Here's the three things I would tell you to work on after seeing this vid:

1. Squeeze chest up without lowering your hips
2. Pull the bar in (to your legs) more
3. Bigger jump (this is the full extension that you mentioned)

Will do. Thank you sir. Re: #2, as you can see, I scraped my knee up pretty bad at the end of this set. I put on pants after and it was much better.

[Nick Klemetson]

Here's an update with 70kg.



Worked hard to keep my hips in the proper position, drag the bar up my shins, and try to be more explosive with the jump. I think I still need work on that. On the very last rep of the day though, I actually REALLY tried to jump out of my shoes, and I had to clench the bar and pull it down to keep it from hitting me in the face. It'll go on my gag reel later.

[Michael Wolf]

Some small things to smooth out, but these aren't bad, Nick. Keep your arms straight just a smidge longer in the pull, and faster elbows in the rack.

[Nick Klemetson]

Thank you again sir. I'll hopefully get everything sorted at the May seminar.