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Power Clean

Minhkey

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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
 
Do the deadlift portion slow and controlled and the clean portion explosively.
 
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.
 
K thanks everyone
 
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