Power Clean

Minhkey · 11-04-2009, 12:32 AM

After reading Built's blog about shoulders, I wanted to learn how to power clean. I think I got the basic idea down, but can you guys give me any particular things to watch out for? Or like common mistakes? Also this seems like a dangerous lift for my back, should i buy a belt?

thanks

JohnnyO · 11-04-2009, 08:09 AM

Do the deadlift portion slow and controlled and the clean portion explosively.

**P-funk** · 11-04-2009, 08:12 AM

Do even work from the floor initially. Just work on hang cleans. Use appropriate load.

Watch this video for some common errors and how to learn the basics of the clean:

Tips & Tricks For A Cleaner Clean — Patrick Ward, MS CSCS LMT

patrick

gtbmed · 11-04-2009, 08:14 AM

IMO the most common mistake is pulling with the arms. The explosive pull should come from the traps, ankles, and hips. I found the best way to correct this for myself was to start off with "scarecrow" cleans, then progress to dead hang cleans, then progress to hang cleans. In a scarecrow clean, you pull the weight in a controlled fashion to the lower chest, then practice whipping your arms around to pull yourself under the bar. In a dead hang clean, you eliminate the hip movement. Once you've mastered these, hang cleans shouldn't be a problem.

The second most common mistake IMO is receiving the bar improperly. I see so many people who catch the weight with their arms way too low - you really have to get your elbows high and form a shelf for the weight. Work on wrist/tricep flexibility as it seems a lot of people are lacking in this and it's obvious when they do any sort of cleans. Doing front squats with a "clean grip" helped me with this.

Third problem is "donkey kicking", kicking up the feet after the explosive pull. Good positioning of the feet is essential to a good/safe clean, so this is a no no. Your feet should start at about hip width and after the explosive pull they should end at about shoulder width.

Minhkey · 11-06-2009, 05:11 PM

K thanks everyone

11-04-2009, 12:32 AM	#1
Minhkey Registered User Join Date: Nov 2007 Location: U.S.A Posts: 99 Photos: 2	Power Clean After reading Built's blog about shoulders, I wanted to learn how to power clean. I think I got the basic idea down, but can you guys give me any particular things to watch out for? Or like common mistakes? Also this seems like a dangerous lift for my back, should i buy a belt? thanks 16yr old. 205 pound. 5'8. Just here to learn bench press 225x6 / Deadlift 185x10 / Squat 205x10 I know, my lift weights are disproportional.. Working on it..

11-04-2009, 08:12 AM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	Do even work from the floor initially. Just work on hang cleans. Use appropriate load. Watch this video for some common errors and how to learn the basics of the clean: Tips & Tricks For A Cleaner Clean — Patrick Ward, MS CSCS LMT patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-04-2009, 08:14 AM	#4
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	IMO the most common mistake is pulling with the arms. The explosive pull should come from the traps, ankles, and hips. I found the best way to correct this for myself was to start off with "scarecrow" cleans, then progress to dead hang cleans, then progress to hang cleans. In a scarecrow clean, you pull the weight in a controlled fashion to the lower chest, then practice whipping your arms around to pull yourself under the bar. In a dead hang clean, you eliminate the hip movement. Once you've mastered these, hang cleans shouldn't be a problem. The second most common mistake IMO is receiving the bar improperly. I see so many people who catch the weight with their arms way too low - you really have to get your elbows high and form a shelf for the weight. Work on wrist/tricep flexibility as it seems a lot of people are lacking in this and it's obvious when they do any sort of cleans. Doing front squats with a "clean grip" helped me with this. Third problem is "donkey kicking", kicking up the feet after the explosive pull. Good positioning of the feet is essential to a good/safe clean, so this is a no no. Your feet should start at about hip width and after the explosive pull they should end at about shoulder width. gtbmed's strength journal

11-06-2009, 05:11 PM	#5
Minhkey Registered User Join Date: Nov 2007 Location: U.S.A Posts: 99 Photos: 2	K thanks everyone 16yr old. 205 pound. 5'8. Just here to learn bench press 225x6 / Deadlift 185x10 / Squat 205x10 I know, my lift weights are disproportional.. Working on it..

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11-04-2009, 08:09 AM	#2
JohnnyO Registered User Join Date: Sep 2009 Location: Maryland Posts: 19	Do the deadlift portion slow and controlled and the clean portion explosively.