View Full Version : A PERFECT Power CLean
My Coach:
MySpaceTV Videos: Oleg 150K Power Clean by OK Weightlifting (http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2018736301)
Just perfect, text book Power Clean. Thought I would share.
Makes it look easy, doesn't he ?
Thanks for sharing.
*Bunny*
02-21-2008, 07:21 AM
what about this one
YouTube - Power Clean (http://www.youtube.com/watch?v=6TlbDQUWs0s)
Makes it look easy, doesn't he ?
Thanks for sharing.
Yes, he does. And his Best Clean & Jerk was a the Arnolds a few years ago, which he won. I think he was 78 kilos BW (+/-175 lbs) and he C&J 201 kilos (450lbs)
DrewDog
02-21-2008, 08:28 AM
damn :eek:
what about this one
YouTube - Power Clean (http://www.youtube.com/watch?v=6TlbDQUWs0s)
It's good, her jump is explosive as hell - looks a lot like mine.
But.... she is using a light weight for her, and my vid is a big weight... so there si a small diff IMO.
None the less, great vid sweets
*Bunny*
02-21-2008, 09:18 AM
It's good, her jump is explosive as hell - looks a lot like mine.
But.... she is using a light weight for her, and my vid is a big weight... so there si a small diff IMO.
None the less, great vid sweets So ill ask here again (i ref'd it in my log) ... when i clean with too light a weight , eh doesnt work so I cannot 'practice with the bar', yet when I add weight, i rock back.
Help. :toss:
I just wanted to use that smilie
So ill ask here again (i ref'd it in my log) ... when i clean with too light a weight , eh doesnt work so I cannot 'practice with the bar', yet when I add weight, i rock back.
Help. :toss:
I just wanted to use that smilie
Try 'jumping' forward. Watch my coach do his. He is like a brick wall, and the way he teaches is to come forward a bit till you don;t have to - but NEVER backwards.
Plyos help with this IMO... at least HIGH ones!!!! :banana:
BiggT
02-21-2008, 01:13 PM
That's how it's done.
Wow. That was a thing of beauty, right there.
C. Smith
02-26-2008, 06:42 AM
YouTube - "Real Power Cleans" (http://www.youtube.com/watch?v=kbeXuB6j-j8)
*Bunny*
02-26-2008, 07:35 AM
Try 'jumping' forward. Watch my coach do his. He is like a brick wall, and the way he teaches is to come forward a bit till you don;t have to - but NEVER backwards.
Plyos help with this IMO... at least HIGH ones!!!! :banana:I nailed it today. :)
One day I will clean like that chick.
*Bunny*
02-26-2008, 07:40 AM
YouTube - Squats & Powerclean (http://www.youtube.com/watch?v=XD3Uclz-tp4)
1:35 in to the vid...
.. AL what is that called?
C. Smith
02-26-2008, 08:05 AM
It looks like it's supposed to be a powerclean....
BiggT
02-26-2008, 08:08 AM
It is called horrible form. There are more things wrong with that than I care to type. I'm not making fun of him, he just needs to learn the lift from scratch because he has more than a few minor issues.
YouTube - Squats & Powerclean (http://www.youtube.com/watch?v=XD3Uclz-tp4)
1:35 in to the vid...
.. AL what is that called?
*Bunny*
02-26-2008, 08:11 AM
It is called horrible form. There are more things wrong with that than I care to type. I'm not making fun of him, he just needs to learn the lift from scratch.I know me neither. Agreed. He is going to hurt himself.
How not to lift vids are just as good in the learning process.
CS Nice link up there by the way.
T-Cake
03-10-2008, 02:58 PM
Soooo... to jump or not to jump -- that is my question. :)
Looks like it comes with practice and increased power...? Do folks use the jump as "cheat" momentum to get the bar up before you get under... or is it best to start non-jumping and then progress to more power?
Edit: I've only done hanging cleans, not powers so I'm lookin' to learn :wiggle:
BiggT
03-10-2008, 04:56 PM
I'll try to answer giving an explanation of the lift, which is probably the easiest way for me to explain it. This isn't the Reader's Digest version, lol, but I think you'll find it more helpful than if I typed something real quick.
The full lift is called a 'squat clean'. Hang cleans, power cleans etc are ways for oly lifters to train various portions of the lift, also they build an enormous amount of explosive power in and of themselves and have become very popular among other athletes who aren't oly lifters. I'll explain the squat clean because the mechanics are the same, and in my opinion, the squat clean should be learned first because learning power and hang versions first teaches an incorrect pull and an absolutely horrible catch for most trainees. because it is hard to learn what the lift actually is if you don't learn the whole thing first.
Okay, to squat clean stand about hip-width and grip the bar about shoulder-width. The first pull is smooth to the upper shin and the knees begin to straighten, the second pull will look like a Romanian Deadlift from the upper shin just below the knee to about mid thigh as the knees straighten, at this point is the rebend where you subtly rebend the knees and do a jump shrug when you rise onto the toes, which the the third and final pull. You want to shrug as hard and explosively as possible, this how how you catch some air and "jump". At the height of the shrug, relax your elbows, but DON'T EVER PULL WITH THE ARMS!!! The arms are just like ropes. So, at the top of the shrug when you relax the elbows (which should be pointed out) you'll feel the bar jump a bit. When it feels as though the bar is around belly button height, you pull your body under the bar (don't pull the bar to you, pull your body under the bar). You do this by pulling yourself under into a full, rock bottom front squat and at the same time whip your elbows around as fast as humanly possible. Then, you just front squat the weight up and the clean is complete.
Alright, now a power clean is a clean caught high. The "power position" is a squat above paralell, so a power clean is a squat caught above paralell in the power position, hence the name "power clean". Although tecnically anything caught above paralell is a power clean, they are typically caught in about a quarter front squat.
A hang clean is a clean that starts anywhere higher than a dead hang (which is from the floor). Generally they are trained at a height from where the lift needs to be strengthened. You can do hang power cleans or hang squat cleans, although when most people say "Hang Clean" they usually mean a hang power clean with the hang at the start of the third pull (mid-thigh).
Since I'm on a roll, lol, I'll tell you why it's called a clean. Back in the old days the lift had to be performed in a manner so that no part of the bar could come into contact with the body in any way, therefore it was a "clean lift". Over the years as people began lifting more explosively it just got too hard to judge because you couldn't tell if the bar contacted the body. They did away with that requirement and now the bar can touch the body, but the lift is still called a clean.
Anyway, the answer you wanted is, yes, do an explosive jump shrug to finish the third pull and by nature of the fact that you shrug as hard and explosively as possible, you'll rise onto the toes and catch some air. It's an explosive lift and speed and explosion should be the focus from day 1.
Soooo... to jump or not to jump -- that is my question. :)
Looks like it comes with practice and increased power...? Do folks use the jump as "cheat" momentum to get the bar up before you get under... or is it best to start non-jumping and then progress to more power?
Edit: I've only done hanging cleans, not powers so I'm lookin' to learn :wiggle:
looks like the bar gets out in front of him a little bit.
You wanna keep the bar closer to the body throughout the entire clean..
YouTube - Pyrros Dimas in Sidney 2000 (2) (http://www.youtube.com/watch?v=V9_lyzFya68)
YouTube - pyrros dimas gold medal 1996 (http://www.youtube.com/watch?v=nOWcrqOSevs)
YouTube - Iranian Olympic Weightlifter Hossein Rezazadeh 580lbs (http://www.youtube.com/watch?v=EgcsKCXnAeA&feature=related)
slappydog
03-15-2008, 05:49 PM
Al are all those clips from OK Weightlifting where you train? Best training atmosphere you can be in!
BiggT
03-15-2008, 09:59 PM
looks like the bar gets out in front of him a little bit.
You know man, if anything, it is the camera angle. AL's coach's form is about good as it gets.
Dimas and Reza Zadeh are awesome to watch, they're 2 of the best ever, but neither one is somebody to watch for form, and Reza Zadeh's form is absolute dog shit. Dimas is strong as hell, he's at least 150% stronger than anyone in his weight class and he is clutch, he performs the best on the biggest stage and thats why he is a legend. Reza is ungodly strong, easily one of the strongest men on the planet and thats why he has 2 olympic golds, it s in spite of his form- he pulls with his arms, his jerks are glorified push presses, and he just basically brutalizes the bar into place, kind of reminds me of ken patera.
Honestly, for a form check, watch AL's coach, thats how its done.
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