First Power & hang clean check

[ZenGeek]

Hi all,

I know it's kind of embarrassing to let my power clean fall this far behind, but I'm probably one of those people who don't like to do things that they're not good at....

[yorick]

I don't do power cleans so I really can't give any good advice.

For your hang clean, are you using your arms at all? The reps look a little slow, and I was thinking you could be reverse curling it somewhat. Also, it looks like you are starting out a little low for the hang position (i.e. below your knee). I guess you can do them from that range if you are using the hang cleans as a progression for a full power clean, but I think a "cleaner" hang clean is done with the bar above the knees.

[ZenGeek]

Thanks yorick.

I usually feel a bit of a tug when I initiate the jump, but that's about it. I don't think I bend them at all, but that's one of the things I posted the form check for (I should probably just go frame by frame and see if i can see it).

Yeah, the hang cleans are done from the below-the knee position rather than the actual hang position. I have been working the progression in the book and found that this was easier than going straight into the jump. I also kinda forgot that hang clean means 'from the hang position'.

I think on some reps I tend to pull the bar back down and in towards my shoulders at the top of the movement.

[ZenGeek]

le bump>>

[TS32]

On the hang cleans, don't hangout with the bar below the knee. The hang is standing straight up with bar hanging close to the body, then a quick dip and drive. Your are losing a lot of explosiveness by hanging out in the eccentric position.

For both the cleans, think faster elbows.

[ZenGeek]

On the hang cleans, don't hangout with the bar below the knee. The hang is standing straight up with bar hanging close to the body, then a quick dip and drive. Your are losing a lot of explosiveness by hanging out in the eccentric position.

For both the cleans, think faster elbows.

Thanks TS. I've never been very good at PCs especially hangs. As above, I let it get behind because I'm not very good at them.

WRT elbows, how do you get your elbows up faster without using your arms to pull the bar? Every time I try to get my elbows up, I end up arm-lifting the weight through the top of the movement.

[MikeC1]

You might find the power clean chapter in the SS dvd useful, to see what kind of cues Rip uses with people that have this difficulty (I have in mind when Rip tells one lady to slam her elbows up, but the whole section is useful).

To be able to get your elbows up in a proper rack, a few things have to happen. The bar has to stay very close to your body on the way up so that the elbows are physically able to rotate around the bar. Using your leg and hip extension, you have to very forcefully propel the bar upwards from the jumping position - the more speed you impart to the bar, the more time you have to get under it. Finally, you have to drop your body a little bit after you finish pulling and while the bar is still moving up, to give you a little more room to get under it.

[ZenGeek]

Thanks mike.
I remember the lady you're talking about, where rip uses the cue to hit him in the hands with her elbows?
I'll review that section tonight.

Also, are you saying I'm staying too high during the catch? This I can fix pretty easily.

[MikeC1]

Also, are you saying I'm staying too high during the catch?

I'm not saying that, but just keep it in mind that you can always drop a little lower to facilitate the rack. Well, until you drop so low that it becomes a full clean.

[ZenGeek]

Gotcha