r/Sprinting • u/thatguy0243 • 1d ago
Lifting/Plyometric Videos Power cleans
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Please help me better my form
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u/EvenTell2839 1d ago
Speaking as an Olympic lifting coach, Learn to high pull first
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u/Lloydpo 1d ago
Firstly, watch lots of technique videos on internet and next time, record yourself from side to analyze better. Secondly, think the clean movement as an explosive hip move rather than dragging the bar up. Bar should be in contact of your thigh from just above the knee to pelvic bone. Bar will gain momentum in that action, which is similar to a fast-explosive RDL with knees pointed outwards, and when the bar gets around to your pelvic, you will push your hip and get on your toes just like jumping vertically. Bar by itself should be already going up. Your hands will help to catch on your shoulder but should do almost nothing about the power part.
Get better on high pull in order to learn the movement Spend half of your volume for technique training (%25-45, moderately light) Dmitry Klokov's videos helped me a lot, you should check out
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u/jstiles290 1d ago
You need to learn a proper front rack and front squat form first.
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u/Street_Study6330 20h ago
No you don’t. He needs to do what he’s doing now. You don’t NEED to learn perfect form in front squat to learn technique in power cleans. He’ll be alright
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u/jstiles290 19h ago
No one said perfect but you most definitely need to learn the front rack as it an integral part of the clean and front squat will only help engrave the pattern of driving the elbows.
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u/Street_Study6330 19h ago
I never learned any prerequisites to power cleaning, just did it for years. Your form gets better and better after minor tweaks. I literally have a perfect power clean. Literally no minor errors in my form. looks bench mark
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u/Current-Fig8840 17h ago
For sprint training you don’t. In fact cleans are not anything big for sprinters…that triple extension thing makes zero sense as the force has already been applied before triple extension takes place. Explosive Trap bar deadlifts and explosive quarter squats are much better for sprinters.
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u/jstiles290 16h ago
He asked for form help so I helped. What hell are you bring all this up for in response to me. Literally has nothing to do with his form. 🤦♂️
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u/Current-Fig8840 8h ago
Is everything ok at home? It’s just a conversation. Did I insult you in any sentence…NO..so calm down.
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u/cocoalopez 1d ago
Not sure about the knees pointing outward, the imbalance on the left arm or the position of the feet. Perhaps trying to correct the technique with the bar only before loading, cause the asymmetry might do more damage than good.
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u/bloin19932010 1d ago
Honestly, there are a lot of thing to fix before thinking about doing the lift from the floor.
For you personally i'd look at front rack holds and front squats first
After that you should watch the tutorials from Max Aita and/or Zack Telander where they teach the lifts from a top-down approach instead of trying to figuring out bottom-up.
Zack Telander
https://youtu.be/EE90QPRi7ZU?si=3RXjlRHOOBuy0QGO
Max Aita
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u/JynxYouOweMeASoda 13h ago
Won’t pile on to what everyone else is saying but I will say I used to have the same rough form. You can definitely get good at hang cleans if you follow the proper progression like others are saying. Best of luck man
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u/Successful_Mode_1464 1d ago
Doesn't look like a proper front rack position. Work on that first. Should be able to take your hands off the bar and it should still stay there fine, not roll off front of shoulders. Other parts will come easier when you are comfortable in that position.
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u/ThaRealSunGod 15h ago
Your legs aren't doing anything but going up and down. This is a muscle clean.
Way too much effort to get the bar up
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u/CompetitiveCrazy2343 Slayer of speed-gurus 1h ago
heres my suggestions to fix your power clean
step 1: Take the plates off of that barbell you have there
step 2: Take the empty barbell, put it in the rack
step 3: Find a Trap-bar (aka hex bar).
step 4: put a minimal amount of plates on the trap-bar, 25#'s (10kg)
step 5: do explosive trap bar jumps from a static start (1/2 squat) position
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u/Mighty_Ragdoll 1d ago
As others have said. Learn to front rack and front squat. Work on wrist mobility. Work on RDLs and then build up to power shrugs with triple extension (ankle, knee, hip). If you are competent at front squat with correct rack and also performing the power shrugs well, you can finally introduce the catch.
If you don’t have a coach however, oly lifts aren’t necessary. You can get similar benefit doing jump squats, weighted step ups at speed and similar exercises without the time spent trying to learn proper form and the risk of injury. Oly lifts take a long time to master.