Power clean-hip extension problem

[huskers1998]

When I do power cleans I jump and leave the ground and I also do make contact with my quads with the bar. But I didn't notice until someone else mentioned it to me. I am not pushing my hips forward all the way. the bar is hitting my quads but the crease of my hip is still a few inches behind where the bar is. If I do the movement slowly without the bar I can do all the motions and get my hips through. Its putting it all together that is causing me problems. Any cues or advice for this sort of issue? Thanks in advance.

[Mark Rippetoe]

Video?

[Maybach]

You appear to be describing your quads "making contact" with the bar: the bar should be in contact with your quads to begin with, and leave them once you finish your hip extension. As long as your hips are full extended vertically, it is unimportant where your hips end up horizontally, provided you pulled the bar from the correct place.

But yeah, video.

[huskers1998]

Video?

My gym doesn't allow filming thanks to the influencers.

[huskers1998]

You appear to be describing your quads "making contact" with the bar: the bar should be in contact with your quads to begin with, and leave them once you finish your hip extension. As long as your hips are full extended vertically, it is unimportant where your hips end up horizontally, provided you pulled the bar from the correct place.

But yeah, video.

I explained it wrong. I make contact with quads around when the bar crosses my knee. then I drag it up my quads. My hips aren't fully extending, sometimes my knees don't fully extend. Its close, but its almost like I am trying to rush under the bar as soon as the bar comes off my hips. So instead of locking out my hips and knees I try to rush myself down as fast as possible to get under the bar. Instead of trying to explode and lock everything out to get the bar as high as possible.

[Maybach]

This seems like a lot of detail for not having a video. Triple extension is a quick movement, and we don't have a way of knowing if you're really missing it if we can't see you missing it.

If you are missing it, try...not? Make sure you are passing through the triple extension (knees, hips, and shoulders) during the pull. Deliberate shrugging might fix this, since shrugging is a reflex done in response to the "jump" cue. Another cue that might help is "floating": after you jump, imagine hanging in the air for a bit before you come down. You are catching the bar early, so catching it late should have you catch it on time. That's about all I can do without seeing you clean

[Mark Rippetoe]

My gym doesn't allow filming thanks to the influencers.

Go to a better gym.

[huskers1998]

Shrugging is something I am really keen on. I do it every time because the handful of times i forgot to shrug I end up smashing my collarbone lol. Haven't don that in a while. I appreciate the advice. Maybe I could do some back off sets with just 135 after my workout trying to really concentrate on hanging in the air longer, since I can't do it with my current 5x3 weight.

[Maybach]

Failing to fully extend makes it harder, not easier. If you can't fully extend your hips with a weight, you won't be able to clean it.

[huskers1998]

Failing to fully extend makes it harder, not easier. If you can't fully extend your hips with a weight, you won't be able to clean it.

This is correct, which is why I want to work on hip extension, but because I seem to have difficulty getting my brain to lock out, I end up locking out, but then not getting under the bar in time with heavier weights. Because it takes my brain a second after I fully lockout to get under the bar. If I rush under the bar before locking out, I can get heavier weights up. For now. I understand that to actually get to the point where I can lift my max potential I will have to fully extend. Would the best way to do that just do a lot of sets after my working sets of less weight and perfect form?