Cleans

[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

 

[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

 

[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.

 

[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.

 

[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.

 

[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?

 

[WantItBad]

Shrug

 

[BigDyl]

Why not upright row it?

 

[P-funk]

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.

 

[The Monkey Man]

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 -

 

[Rocco32]

Why not upright row it?

You can shrug much more than you can upright row right?

 

[P-funk]

like this -

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.

 

[CowPimp]

like this -

Damn, he has a really nice looking jerk in that!

 

[Yanick]

like this -

how much is that?

 

[CowPimp]

how much is that?

I'm guessing 207kg by the filename.

 

[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.

 

[The Monkey Man]

how much is that?

456 pounds @ in the 187lb weight class

 

[WantItBad]

funk i think he put 207

 

[CowPimp]

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.

 

[P-funk]

funk i think he put 207

lol, I miss read.

 

[Yanick]

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

 

[MattV]

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.

 

[P-funk]

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.

 

[Yanick]

but he said he was power cleaning.

 

[P-funk]

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.

 

[MattV]

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.

 

[P-funk]

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.

 

[WantItBad]

whats a squat clean?

 

[Dale Mabry]

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.

 

[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.