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  1. #31
    ARNOLD LIKE BrotherIron's Avatar
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    Quote Originally Posted by bad bad leroy brown View Post
    Started doing power cleans last week. On 5/3/1 and I work them in before squats. Getting better. I'll make a video and post it so I can get critiques.
    Work technique before you begin adding weights. I see way to many people putting more and more weight and using their arms to lift the weight which will only lead to injury and halt any progress you were making.

    I also suggest you stick with triples when working Oly Movements. Your form will break down trying to hit 5's when performing Oly movements and therefore reinforce bad technique. You're better off doing 3 sets of triples than a 5/3/1.

  2. #32
    GYM RAT bad bad leroy brown's Avatar
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    I start ligth and work for about 5-6 sets of triples. I know that a lot of it is form and getting everything to work together.

  3. #33
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    Quote Originally Posted by bad bad leroy brown View Post
    I start ligth and work for about 5-6 sets of triples. I know that a lot of it is form and getting everything to work together.
    All of it is form bud. Once you've mastered that the weight will literally feel like a feather even when working with 100+ kg.

    Also, don't forget to hook grip.

  4. #34
    GYM RAT bad bad leroy brown's Avatar
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    Quote Originally Posted by BrotherIron View Post
    All of it is form bud. Once you've mastered that the weight will literally feel like a feather even when working with 100+ kg.

    Also, don't forget to hook grip.

    Hook grip all the time. Found a video of Jeremy Frey doing some cleans


  5. #35
    FREAK crashcrew56's Avatar
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    What do you think about foot position at the finish of the lift? Do you think you should finish with you feet in the same position as you started? When I'm doing cleans I spread my feet during the jump.
    High Rep is for pussies- SisterSteel
    www.jakkedhardcore.com

  6. #36
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    Quote Originally Posted by crashcrew56 View Post
    What do you think about foot position at the finish of the lift? Do you think you should finish with you feet in the same position as you started? When I'm doing cleans I spread my feet during the jump.
    You ARE supposed to "jump your feet out" during the second pull. Just don't spread your feet out too far though b/c it will put strain on the hip girdle.

  7. #37
    GYM RAT Squid's Avatar
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    I need to improve my wrist flexibility, any tips BI? awesome topic by the way

  8. #38
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    Quote Originally Posted by Squid View Post
    I need to improve my wrist flexibility, any tips BI? awesome topic by the way
    Take a weighted bar and rack it and work your wrists back and forth while shifting the bar while on your clavicles.

    Also, take hand of the wrist you want to work on and pull it back towards your head with th palm of your hand facing away from your head. This will help stretch your wrist and forearm.

  9. #39
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    Quote Originally Posted by bad bad leroy brown View Post
    Hook grip all the time. Found a video of Jeremy Frey doing some cleans

    Good video but I see a few things he's not doing. His shoulders aren't over the bar in the starting position and he's not staying over the bar long enough imho which is seen by him moving forward on the last rep. He also isn't jumping his feet out. It would appear he is "woofing" the bar up a bit and isn't finishing the movement. The elbows SHOULD NEVER be facing down. They should be facing out.

    It is though a good visual example of the power clean. I'm just a perfectionist and those lil tweaks can add quite a bit to your lift.
    Last edited by BrotherIron; 10-12-2009 at 05:07 PM.

  10. #40
    MUSCLEHEAD toddbz's Avatar
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    So since we're all trying to learn here. I figured I'd put up quite possibly my worst display of a 'power clean'. Not sure if BI even wants to start with critiquing or just turn the computer off
    Hey I stepped up to the bar correctly! That's a plus

    [ame="http://www.youtube.com/watch?v=sAtcSqqdJuU"]YouTube - oct 09 104[/ame]

    Now weight was simply to heavy here, but there are so many other issues here...one being the sper duper jazzy tunes that are playing at the time.

  11. #41
    RX MEMBER Sistersteel's Avatar
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    You sure you did not hurt yourself doing that? lol

  12. #42
    MUSCLEHEAD toddbz's Avatar
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    Quote Originally Posted by Sistersteel View Post
    You sure you did not hurt yourself doing that? lol
    Oh sure kick a guy when he's down! ;P
    No thank god I didn't! But watching that I still don't know how I walked away with my spine intact.

    I must be dumb, brave or thirsty for knowledge for posting that up HEHE

  13. #43
    RX MEMBER Sistersteel's Avatar
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    Quote Originally Posted by toddbz View Post
    Oh sure kick a guy when he's down! ;P
    No thank god I didn't! But watching that I still don't know how I walked away with my spine intact.

    I must be dumb, brave or thirsty for knowledge for posting that up HEHE

    Hey. There is no better way to learn. You owe us another video when you get the technique down pat.

  14. #44
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    Quote Originally Posted by toddbz View Post
    So since we're all trying to learn here. I figured I'd put up quite possibly my worst display of a 'power clean'. Not sure if BI even wants to start with critiquing or just turn the computer off
    Hey I stepped up to the bar correctly! That's a plus

    YouTube - oct 09 104

    Now weight was simply to heavy here, but there are so many other issues here...one being the sper duper jazzy tunes that are playing at the time.
    Don't ever think I'm going to rip anyone a new asshole. Oly lifting is the most technically difficult training there is hands down. I'll be working on my technique for years to perfect it. It's just the way it is. You can be doign this for 10 years and not have it perfect.

    Now lets work on this. First, your starting position. Watch your video, see how your shoulders are inline with the bar on the floor and your knee's are in front of your shoulders? You want your shoulders over the bar. Yes, I know it feels weird and almost wrong but to properly lift the weight and to get the most out of the first pull this is how you must set up. So next time drop the weight in half and lean forward a bit, getting your shoulders over the bar. Secondly, when you drive your legs down through the floor your hips dont go forward till the second pull, all the while your shoulders still remain over the bar. Thirdly, when you slow the video down you see your arms break (meaning they're not fully stretched) during th first pull. This takes your back out of it and utilizes your arms which cannot move nearly as much weight. You want to keep your arms straight throughout and shrug high and hard and jump. When the bar reaches your sternum your arms break to help you get under the bar but NOT to pull it up any further.

    Now let me say this. It takes ALOT of balls to clean a weight. Hell 99% of people don't do it b/c it's sooooo damn hard. It isn't like pulling a DB for bent over rows or some other easy exercise. This is DAMN hard and its an accomplishment to do it at all. You can do it better though by dropping the weight and remembering to stay over the bar (keep your shoulders over the bar), pull with long arms (keep them straight), and finishing your pull (shrug like a mofo).

    I know some ppl would like to see an example so I'm going to record myself to show everyone I practice what I preach.

  15. #45
    RX MEMBER Sistersteel's Avatar
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    Basically, think of your arms as ropes. The arms are doing No work. The path of the bar should be a straight line which is why you want to keep the bar as close to your body as possible.

    A good way to work on your power clean is to work on your pulls separately. Separate the bar from the floor nice and slow and stand up perfectly straight with it. Then drop the bar slowly to your knees or just below while maintaining a perfectly tight back and long arms. Then explode at the knees using your legs and your traps. That should give the bar enough height for you to power clean it. Fast elbows!

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