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Cleans


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Posted by: michiganfball01

Alright for those who dont know me which is probably most of you, I am 16 years old and do cleans for football. I have some of the best form our coach has seen in a couple years, he said (coming from a coach who won 2 state championships in the past 10 years). I hang clean and rep 135 x 10 then 140x8-9 then 145 or 150x7-8 times(our coach wants high reps, even though p/rr/s worked well for me I will do what he wants). so my ? is how come i find it so hard to get 185 up once and sometimes i dont even get it. The only thing I can think of is there is a problem with my form and that's why adding weight and getting it seems so hard. I used to high pull last year 135 then ended at 185 through my sets. So does anyone know how come it seems so hard? I know some of you guys are serious olympic lifters so any advice on how to check my form again would be helpful or if you have expierenced this situation on your own. My other ? is how to generate a lot of power in power cleans because I sometimes find that power cleaning from the floor that I tend to use my back to much to get the weight up to my thighs, so whats a way to fix that? keeping my head up didnt seem to work too well i still seemed to bring the weight up with my back? Thanks again for the advice ahead of time


Posted by: WantItBad

personally i think ur coach is an idiot for having you do that high of reps.....the clean is used to develop power and explosivness....now on to your question....once the wieghts get heavier it all come down too form.....are you throwing the elbows through? are you getting low on the catch?....just some thoughts from me


Posted by: NEW_IN_THE_GAME

i have the same problem, i have always had kinda weak shoulders, i think i maxed at 225 for 6 reps, then nothing i just cannot get the snap. but then again i am 6'5 so i think that might have somethign to do with it.


Posted by: Squaggleboggin

It most likely is form. It also doesn't help that you train in a higher rep range - this will most likely have made you weaker in the lower rep ranges. Make sure you're getting a good shrug and a good triple extension. I know it's obvious, but sometimes it's easy to forget the small stuff that adds up to a lot more power.


Posted by: P-funk

why so many reps? WIth something as techical as a clean once you start doing that many reps you get tired and your form goes to shit and things get sloppy. I would only do doubles or triples (3-5 max if working on power-endurance). I don't know what your coaches reasoning is behind the higher reps. It could also be your technique that is throwing you off.


Posted by: BigDyl

I've been trying to hang clean/power clean too. Anyone have vid's of how to do it.

When you come up with the weight, do you shrug it or do you upright row it up?


Posted by: WantItBad

Shrug


Posted by: BigDyl

Why not upright row it?


Posted by: P-funk

Quote:
Originally Posted by BigDyl
Why not upright row it?
beacuse you will be limited to the amount of weight you can upright row. You arms don't pull the weight, your traps do.


Posted by: The Monkey Man

Quote:
Originally Posted by P-funk
beacuse you will be limited to the amount of weight you can upright row. You arms don't pull the weight, your traps do.
like this -


Posted by: Rocco32

Quote:
Originally Posted by BigDyl
Why not upright row it?
You can shrug much more than you can upright row right?


Posted by: P-funk

Quote:
Originally Posted by The Monkey Man

yea, I like vanev. He only shrugs that to about his waist line before he hits the bottom position. Good lifters only need to shrug about that high and they can get under just about anything.


Posted by: CowPimp

Quote:
Originally Posted by The Monkey Man
Damn, he has a really nice looking jerk in that!


Posted by: Yanick

Quote:
Originally Posted by The Monkey Man
how much is that?


Posted by: CowPimp

Quote:
Originally Posted by Yanick
how much is that?
I'm guessing 207kg by the filename.


Posted by: P-funk

270!!! that would be a world record in any weight class and Vanev is only an 85kg lifter (sometimes a 77). It is 207kg.


Posted by: The Monkey Man

Quote:
Originally Posted by Yanick
how much is that?
456 pounds @ in the 187lb weight class


Posted by: WantItBad

funk i think he put 207


Posted by: CowPimp

Quote:
Originally Posted by P-funk
270!!! that would be a world record in any weight class and Vanev is only an 85kg lifter (sometimes a 77). It is 207kg.
That's what I said. Haha.


Posted by: P-funk

Quote:
Originally Posted by WantItBad
funk i think he put 207

lol, I miss read.


Posted by: Yanick

207 kg's? thats a HOLY SHIT in my book.


Posted by: MattV

Quote:
Originally Posted by BigDyl
Why not upright row it?
It's a shrug. The moment you are fully extended and you shrug, the bar is motionless for a split second, that second is when you pull yourself under the bar, not the bar up to you.


Posted by: P-funk

Quote:
Originally Posted by MattV
It's a shrug. The moment you are fully extended and you shrug, the bar is motionless for a split second, that second is when you pull yourself under the bar, not the bar up to you.

exactly. you pull yourself around the bar. you don't pull the bar up to you.


Posted by: Yanick

but he said he was power cleaning.


Posted by: P-funk

Quote:
Originally Posted by Yanick
but he said he was power cleaning.
what is your point? you still are just shrugging. You can't power clean as much as you can squat clean.


Posted by: MattV

Quote:
Originally Posted by Yanick
but he said he was power cleaning.
My point stands, if you PC without a shrug then gl doing anything.
The shrug is where all of the force comes from, without it you are doing 30-60lb less then your best possible.


Posted by: P-funk

Quote:
Originally Posted by MattV
My point stands, if you PC without a shrug then gl doing anything.
The shrug is where all of the force comes from, without it you are doing 30-60lb less then your best possible.
bingo. MattV is correct. A clean is a clean. whether it is squat clean or power clean the shrug is the correct form for the second pull.


Posted by: WantItBad

whats a squat clean?


Posted by: Dale Mabry

Quote:
Originally Posted by WantItBad
whats a squat clean?
A full clean, when you drop all the way under the bar, a power clean you only squat 1/4 the way down.


Posted by: Yanick

oh yeah my bad i wasn't trying to imply that in a power clean you upright row it, just that you don't pull it up to your belt line and get under it but more like you accelerate it so fast that it basically comes up on its own and you only need to quarter squat to catch.


Posted by: P-funk

Quote:
Originally Posted by Yanick
oh yeah my bad i wasn't trying to imply that in a power clean you upright row it, just that you don't pull it up to your belt line and get under it but more like you accelerate it so fast that it basically comes up on its own and you only need to quarter squat to catch.

exactly. but guys don't power clean their max and guys don't power clean in contest. To clean the weight the just have to shrug it to their belt line.


Posted by: CowPimp

I'll probably be the next one to jump on the oly lifting bandwagon that has been journeying around IM. I used to be able to power clean 2 and some change with ass form and only doing them on occasion.


Posted by: P-funk

just hammer the form...hammmer the form....hammer the form.


Posted by: CowPimp

Quote:
Originally Posted by P-funk
just hammer the form...hammmer the form....hammer the form.
Actually, part of my warmup is a C&J with just the bar. I feel like my form has improved a Hell of a lot just by doing these with such light weight. Of course, the true test is with some weight on the bar, but it definitely helps build my confidence if nothing else.


Posted by: P-funk

Quote:
Originally Posted by CowPimp
Actually, part of my warmup is a C&J with just the bar. I feel like my form has improved a Hell of a lot just by doing these with such light weight. Of course, the true test is with some weight on the bar, but it definitely helps build my confidence if nothing else.

come to NYC and train.


Posted by: Squaggleboggin

Quote:
Originally Posted by CowPimp
Actually, part of my warmup is a C&J with just the bar. I feel like my form has improved a Hell of a lot just by doing these with such light weight. Of course, the true test is with some weight on the bar, but it definitely helps build my confidence if nothing else.
Speaking of just the bar, three days a week I train using only the bar. Even though I go heavy the other three days, I like knowing that my form is the same both times. It definitely helps when you become unsure after a while and it's good for cardio if you do it circuit style. I know you know this, but I decided to quote you to tie in what I'm saying. Hmm...


Posted by: CowPimp

Quote:
Originally Posted by P-funk
come to NYC and train.
I'm for too good at slacking for that. Plus, olympic lifting is something I just do for a change of pace. If I ever get into actually competing for something, it will probably be powerlifting. I appreciate the invitation though, if I ever get off my lazy ass.



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