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Thread: Press and Power Clean check

  1. #1
    Join Date
    Dec 2008
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    Default Press and Power Clean check

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    Press: 140lbs x 5

    (back 45) http://www.youtube.com/watch?v=aF3FQ_VBmzU#t=13s

    Power Clean: 175lbs x 3 (2 sets)

    [(front view)bad angle, I know] http://www.youtube.com/watch?v=9ZvdlWIA8-4#t=32

    (front 45) http://www.youtube.com/watch?v=uQKJ_v5vpMc#t=40


    My left arm is bandaged because I'm getting a tattoo half-sleeve lasered off. This interfered with wrist flexibility (burnt, blistered skin is painful to move) which visibly affected my rack position on the power cleans. Aside from that, everything is performed as normal. I know I'm currently weak for my size. I'm working on it.

    I am also temporarily using dress shoes sanded at the bottoms until my weightlifting shoes come back with a lowered heel from the cobbler.

    Any and all help is appreciated. Thanks.

  2. #2
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    Power cleans look like reverse curls from here. Where's the jump? Why are the arms bending so early? Keep at it.

  3. #3
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    Default

    Press looks good

  4. #4
    Join Date
    Jan 2011
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    Default

    As for the press.. I would like to see you get or use your belt for those and see if you gain as much stability as I think you would. Definitely a 5rm for you so they aren't gonna look too pretty but they don't look too bad to me.

    You PC however had a couple of things that I saw need attention. Stop pulling with your arms!! Your elbows shouldn't bend until the second pull is finished. Turn your elbows in and use your upper back for the second pull. JUMP!!! When the bar hits your thigh jump like you mean it. I also feel like you are setting up your deadlift a little far back on your heels. couldn't really tell from the angle but your hips looked low and your shoulders looked like they were almost over the bar. A video at 90 degrees would help.

    Shawn

  5. #5
    Join Date
    Jan 2009
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    Listen to Shawn about the arms. And jumping. Jump through the ceiling.

    You need to set your back better. Squeeze your chest up hard, it should be uncomfortable.

    And slow down your first pull a little. Nice and easy off the ground, then JUMP.

    First thing to correct is the setup with squeezing the chest up more.
    Second, fix the arm bend, keep them locked out.
    Third, squeeze it slow off the floor.
    Fourth, Really JUMP like you mean it.

  6. #6
    Join Date
    May 2010
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    The first rep on the press is pretty much perfect, but you're losing a lot of stability along the set, wobbling all over the place and wasting a lot of energy that would be better directed at making the bar go up. The belt recommendation is a good one. You can also focus on contracting your quads and glutes (and obviously abs, but I assume you already to this).

  7. #7
    Join Date
    Dec 2008
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    Default

    Thanks for all the input. I'll make sure to put a belt at the top of my to-buy list.

    I had a chance to practice and record another set of power cleans. Here it is:

    http://www.youtube.com/watch?v=eDHpWHAW_3k#t=18s

    My back set up was lazy and there's room for a harder jump, but what do you guy's think? I pointed my elbows outwards so that they face the plates like Rip suggests in the platform power snatch video and I found this to help with keeping the elbows straight. I incorporated a "jump!" mental cue which may or may not be expressed by this new video, but I'll keep working at it.

    Also, I recorded videos of my last workout. Three a piece for the squat and bench, and just one of a deadlift warm-up (my camera died). Sorry if this is becoming overwhelming, feel free to respond to whichever and however many lifts you good folk feel like.

    Squat:

    (Back 45) http://www.youtube.com/watch?v=1No9iUdXGco#t=50s
    (Back)(The lighting and camera angle make this lift look lopsided) http://www.youtube.com/watch?v=MHBX_IIv24o#t=51s
    (Side) http://www.youtube.com/watch?v=Pg2JX25r3vs#t=42

    Bench:

    (45) http://www.youtube.com/watch?v=7Muv4aE30xM#t=40s
    (Front) http://www.youtube.com/watch?v=NqxZc1LVBg4#t=35s
    (Side) http://www.youtube.com/watch?v=syk3AxjtyPk#t=33s

    Deadlift:

    (Front 45) (My grip wavered on the 1st rep preventing a lockout; 2nd rep done with mixed grip) http://www.youtube.com/watch?v=c9iKH8ZT9yk#t=24s


    I appreciate the help I've gotten so far. I've a feeling that by the time I'm through with this thread I'll be in a much better spot than I was in before. Thanks again to all for that.

  8. #8
    Join Date
    Jan 2011
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    65

    Default

    On your power cleans... The bar does not move to you. You move to the bar. Set up set up set up.... Once you approach the bar, get your feet under it so that there is about an inch between your shins and the bar. From here the bar DOES NOT MOVE. You must now move around the bar to get in position.

    Still don't think you are getting tight at the bottom. Big breath, chest up then squeeze the bar off the floor. Don't generate speed till the bar hits your thighs. The PC is a deadlift, a high pull, and a catch. keep the speed for the last two parts.

    If you need to re-approach the bar for every rep then do it. Don't cheat yourself. Your elbows looked a lot better on those, and you were jumping more consciously, so win win. I didn't have a chance to check everything else out, but I would suspect your deadlift setup is funky. Got to get the kiddo to school. DON'T MOVE THE DAMN BAR :0)

    Shawn

  9. #9

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    PC: try to use a bit wider starting position.

  10. #10
    Join Date
    Jun 2009
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    2,938

    Default

    starting strength coach development program
    ok look, your power clean is wrong but i gotta point this out...

    people telling you to jump through the roof and all that crazy shit are retarded -- IT'S NOT A JUMP

    there are world-class oly lifters whose feet hardly leave the platform.. it's a violent hip extension which accelerates the bar, not a goddamn jump

    the feet should only leave the floor enough to widen them, anyway

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