Power Cleans first attempt

[Cajus]

Hello,

as the lift learned last, I did my first sets of power cleans today. Any feedback is appreciated.

My main question is whether there is arm pull or not. I cannot feel it and I lack the experience to judge it seeing the video. Do you have some tips how to judge it?

Other self-criticism:

1. I did not take the setup serious enough, especially on the first rep I failed to squeeze my chest up. This should be no problem to fix as I deadlift way more weight with proper form, I will just have to think about it.

2. I did not get into the proper rack position on the first rep.

3. My eye direction seems to change during the reps. Additionally, I am not sure if my eye gaze should be at a point farther away. Farther away is recommended in the book but it is too wide for me to maintain a normal anatomical neck position.

4. I will use the hook grip next time.

5. I can do a big weight jump next time, the weight seems to be too light.

6. I should think about jumping harder.

Power Cleans - YouTube
Power Cleans Slow Motion - YouTube

[Nick Klemetson]

Overall, these are a very good start. Take your own analysis and continue to work on it. One thing you didn't mention is that you have a tendency to receive the bar with your shoulders behind your hips. Try to catch the bar in a quarter front squat, with your hips behind your shoulders. This can be a tough habit to break if not caught early.

[Cajus]

Overall, these are a very good start. Take your own analysis and continue to work on it. One thing you didn't mention is that you have a tendency to receive the bar with your shoulders behind your hips. Try to catch the bar in a quarter front squat, with your hips behind your shoulders. This can be a tough habit to break if not caught early.

Thank you very much for your advice!

I will do that tomorrow, hopefully there will be someone to film it.

Do you see arm pull in the video?

[chrisd]

Do you see arm pull in the video?

Maybe on the first rep.

The power clean is very weight sensitive, so maybe don't make too big a weight jump.

[Cajus]

I tried to improve these things this time. I did not get the ful quarter front squat position all the time but it was closer to it.

For correcting the lateral split seen on my second rep I will keep the idea in mind to stomp the feet back into my footprints as written in the book.

However, I think I see arm pull in the slow motion video this time, am I right?

What are your thoughts on this power cleans?

Power Cleans 2 - YouTube (last set)
Power Cleans 2 Slow Motion - YouTube (last set in slow motion)

[chrisd]

I tried to improve these things this time. I did not get the ful quarter front squat position all the time but it was closer to it.

For correcting the lateral split seen on my second rep I will keep the idea in mind to stomp the feet back into my footprints as written in the book.

However, I think I see arm pull in the slow motion video this time, am I right?


Power Cleans 2 Slow Motion - YouTube (last set in slow motion)

Well, the last rep of this set wasn't as good as the other two. It looked like the bar landed, but your arms were low. It's the last rep, power clean is tiring, two out of three isn't bad.

I'm not sure if that's arm pull or just the necessary arm bend as the bar rises.

Why do you think it might be arm pull ?

[Cajus]

Well, the last rep of this set wasn't as good as the other two. It looked like the bar landed, but your arms were low. It's the last rep, power clean is tiring, two out of three isn't bad.

I'm not sure if that's arm pull or just the necessary arm bend as the bar rises.

Why do you think it might be arm pull ?

Thanks for having a look at it.

I think I have to rest more between my power clean sets.

I am not sure about that either but for me it looks like the arms bend at the same time the bar gets the momentum from the jump and not after..

[chrisd]

I am not sure about that either but for me it looks like the arms bend at the same time the bar gets the momentum from the jump and not after..

I see what you mean. I think you need to ask yourself what you are feeling during that phase. Do you feel as though you are lifting the bar ? I countered arm pull (possibly successfully) by feeling as though I was deliberately keeping my arms straight and, in effect, pushing the bar down. At the jump, the elbows seem to unlock and the next action is 'elbows' to complete the action.