Power cleans, double knee bend?

PWGriffin · 03-30-2007, 08:16 PM

A friend of mine was watching me do cleans and he said I could clean alot more if I did a double knee bend..Basically, it looks like he lets his hips rise first, until he clears his knees...then he bends his knees again, pushing his hips forward before explosively jumping and shrugging the weight up.

Thoughts?

**P-funk** · 03-30-2007, 08:59 PM

teh double knee bend should happen naturally. Some bend more than others. You can't really train it without fucking up your movement.

Try doing pulls and then cleans. Like do a pull then a clean and just work on hitting all your positions.

The double knee bend is just a product of good lifting.

PWGriffin · 03-30-2007, 09:14 PM

Quote:

Originally Posted by P-funk

teh double knee bend should happen naturally. Some bend more than others. You can't really train it without fucking up your movement.

Try doing pulls and then cleans. Like do a pull then a clean and just work on hitting all your positions.

The double knee bend is just a product of good lifting.

see I'm new to cleans....but have been deadlifting heavy for a very long time. The guy is gonna help me work on my clean and we'll see if I can get it right.

**P-funk** · 03-30-2007, 09:20 PM

Quote:

Originally Posted by PWGriffin

see I'm new to cleans....but have been deadlifting heavy for a very long time. The guy is gonna help me work on my clean and we'll see if I can get it right.

yea, that is the same problem i have. the deadlift ends where the clean begins. you have to re-teach yourself to pull.

**P-funk** · 03-30-2007, 09:21 PM

I also don't really ever clean from the floor anymore. I just go from the hang. The second pull is where the power is at anyway. The first pull is just about maintainin spinal position and getting into the second pull properly.

PWGriffin · 03-30-2007, 09:31 PM

Quote:

Originally Posted by P-funk

I also don't really ever clean from the floor anymore. I just go from the hang. The second pull is where the power is at anyway. The first pull is just about maintainin spinal position and getting into the second pull properly.

so if I just work on my hang clean then the power clean will come much easier?

**P-funk** · 03-30-2007, 09:35 PM

Quote:

Originally Posted by PWGriffin

so if I just work on my hang clean then the power clean will come much easier?

You are talking about two different things.

The term hang tells us where the lifts starts.....it starts in the hang position. This can be above the knee, below the knee or mid thigh.

The term "power" tells us where the lift ends. If you catch the bar in a quarter squat position, then it is a power clean. if you catch the bar at a 90 degree or deeper squat, it is a full clean (or a squat clean). You will use less weight on a power clean because you are pulling the bar high enough to receive it in the quarter squat position.

You can do a power clean from the hang position. You can do a full clean from the hang position. You can do a power clean or a full squat clean from the floor too.

Terminology man.

PWGriffin · 03-30-2007, 10:52 PM

Quote:

Originally Posted by P-funk

You are talking about two different things.

The term hang tells us where the lifts starts.....it starts in the hang position. This can be above the knee, below the knee or mid thigh.

The term "power" tells us where the lift ends. If you catch the bar in a quarter squat position, then it is a power clean. if you catch the bar at a 90 degree or deeper squat, it is a full clean (or a squat clean). You will use less weight on a power clean because you are pulling the bar high enough to receive it in the quarter squat position.

You can do a power clean from the hang position. You can do a full clean from the hang position. You can do a power clean or a full squat clean from the floor too.

Terminology man.

lol, thx for clearing that up!! I am clueless.

03-30-2007, 08:59 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,442	teh double knee bend should happen naturally. Some bend more than others. You can't really train it without fucking up your movement. Try doing pulls and then cleans. Like do a pull then a clean and just work on hitting all your positions. The double knee bend is just a product of good lifting.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-30-2007, 09:21 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,442	I also don't really ever clean from the floor anymore. I just go from the hang. The second pull is where the power is at anyway. The first pull is just about maintainin spinal position and getting into the second pull properly.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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