Help on Power Clean

[Wonderboy]

I have horrible technique on power clean, I could be power cleaning 255 or more if I could get under the weight and pop my elbows, but I just cant do it. Any suggestions or exercises I can do to help my technique?

 

[CowPimp]

Check out P-funk's journal. He is training for O lifting competitions with the help of a coach, so his routines might give you a good idea of where to start.

 

[Barry]

hi there bro my names barry im from IRELAND,live in england now. Im a member of B.W.L.A british,weight,lifting,association, and have a leaders award in teaching, so yes bro i think i can be of help to you ,you say your technique is terrible and you ve just hit the nail on the head there thats the secret to all lifting ,technique, my addvise to you would be to start doing very heavy squats and deep.build your lifting weight gradually up to the weight you seem to be stuck on ,also do the same as with dead lifting, then my advise would be to start adding on 2.5 kilos on each side of the bar when youve reached 255 on dead fifts and squats,so that brings the weight up to 270 train with this weight untail you feel comfortible with your deadlifts and squats for about a week or so and then switch to power cleaning dont forget the name of this lift "power clean" the power should come mostly from your legs clean it with your arms,you get me bro. the technique should be carried out as follows,1 gear your self up for the lift ,with your arms by your sides address the bar ie walk to the bar, the bar should be touching your shins feet should be sholder width apart,head body and feet all facing foward.2 now keeping your arms by your side come down just like you do in your squats except this time your arms are by your sides make sure your back is straight ie just like squat chin up head facing foward just using your legs to come down until your hands meet the bar grab the bar not forgetting chin up head facing foward back straight.3 now keeping your arms fully streached to the bar take some deep huffs and puffs gathering that strenght then whin your ready power that weight using your legs and when your half ways up pull with your streached arms all at the same time as that snatch your wrists back whilst using your body to drop under the weight elbows pointing foward weight at your chest then power your legs to take you and the weight into an up right position, very important make sure when your at the "get set position" thats when your just at the bar and you ve come down and have a hold of it ready to push with your legs from then to when your snatching back your wrists you pull in a straight line from the ground up ie as close to your body as it was to your shins one big straight line,well thats it for now any more questions or if you dident get somthing dont hesitste to ask buddy glad to be of any help barryarryoneill0770@hotmail.co.uk sorry about spelling hope you can read it all and keep up the good work bal

 

[CowPimp]

I suggest watching a lot of videos and hiring a coach if at all possible. The form is very complex, and reading an explanation probably isn't going to cut it if your form needs work.

Flip through P-funk's thread called Amazing Olympic Lifts (Or something like that). There are a lot of awesome links to people doing the C&J and snatch.

Also, don't be afraid to practice with some light weights. When I come back I will definitely be sticking to really light weights for a while. I can probably power clean about 225, but I'm just going to be doing sets of 135 (8 sets x 3 reps), just to give you an idea of how light I'm talking.

 

[P-funk]

learn to squat snatch and the power snatch will be easier to master.

post a video.