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Thread: PC/DL Form check

  1. #1
    Join Date
    Sep 2017
    Posts
    15

    Default PC/DL Form check

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    Here a video of my power clean at quite light weight (50kg).

    YouTube

    Although I would be thankful for any feedback on the power clean, my concern is really my lower back. I can't seem to get the lower back area completely locked out. I can squeeze the chest as much as I want and also tried many different cues, my hip won't tip forward into neutral position.

    Naturally, I came to suspect tight glutes and hamstrings and starting a routine to loosen them up now. But I was wondering if you would have any other suggestions for me? Should I keep lifting like this or stop adding weight until I get it right?

  2. #2
    Join Date
    Oct 2017
    Location
    Calgary AB
    Posts
    6

    Default

    Hi Nadim,

    Start with correcting your setup for the pull from the floor. Alan's deadlift setup video is a great place to start:




    If this doesn't correct your lower back position read Rip's fantastic article on lumbar flexion:
    The Most Important Thing You Will Ever Learn About Lifting Weights | Mark Rippetoe

    Let us know how this goes,

    Annie

  3. #3
    Join Date
    Feb 2016
    Location
    Camino, CA
    Posts
    1,499

    Default

    The bar's in front of you a little much. Setup for the power clean is identical to the deadlift, so following the 5-step setup will work well. You may also need a little more weight on the bar so you can pull yourself into position against it.

    Also, shoes (of any kind) will help. When you jump, jump up harder.

  4. #4
    Join Date
    Sep 2017
    Posts
    15

    Default

    Thanks for your feedback guys. Shoes are already on their way

    So here a video of my 220lbs deadlift (I was alone and couldn't get any better perspective, sorry):
    YouTube

    Of course I know the 5 step setup and I try to follow it as good as I can. Have also read both Rippetoe books multiple times by now and spend most of my freetime following up on things in this forum and watching SS videos.

    I also knew the video and the technique Rip describes for activating the feeling of the lower back. Actually, I thought that the case that Rip describes in the video would not apply to me: I always feel quite conscious about my lower back, can feel if it's rounded or not and can (in standing position) arch and bend consciously. Nevertheless, I tried the exercise he shows there (laying on the floor and lifting your legs) and deadlifted right after that. I do believe that it indeed had some effect. If I compare my lower back in this video to the one before, I would say it looks much better.

    My question now: Is it straight enough?

  5. #5
    Join Date
    Feb 2016
    Location
    Camino, CA
    Posts
    1,499

    Default

    Your back isn't bad. Work on setting the bar down faster, that helps, too.

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