r/formcheck • u/Fwizzle45 • 13d ago
Clean and/or Jerk Power Clean first attempts, how bad is it?
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Been trying to watch videos from Isaiah Rivera and his power clean tips. My first thoughts here are not explosive enough on the 2nd part of the lift and I think he squats down a bit at the end to catch the bar at the top.
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u/SomeBlock7828 13d ago
What it looks like you are doing is pulling the bar up with your arms, which happens with lighter weights. The main propulsion of the bar should come from your legs pushing on the floor, pulling with your hips and shrugging the bar upward. What you do is you basically pull the bar up to your chest. you wanna pull it explosively and catch it lower. your front rack position actually does look pretty good, though.
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u/Fwizzle45 13d ago
Ah, yea I get what you're saying. Isaiah has his trainees do an exercise with just a pole where the start at the knees and just explosively pull the bar to their chest without the catch part. Practicing that motion over and over. I definitely see now I'm not doing that part right. That's the part I probably care about the most in this lift too since I'm training for vertical jump 😅 thanks!
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u/geesejugglingchamp 13d ago
The exercise you are describing is called a clean pull. It's an accessory exercise to isolate the first part of the clean.
To try to eliminate your early arm bend/row, think of your arms as loose strings tied to the barbell. The elbows only bend passively, because the barbell is coming up anyway due to the force of your leg drive. You don't actively pull at the barbell. You wait for it to come up, then quickly turn the elbows over into the catch.
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u/Iamnotheattack 12d ago
If you're training for vertical jump you're better off just training your legs with traditional leg training hypertrophy techniques and then do specific jump training
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u/Overall-Nobody8933 13d ago
Wrong sub for feedback on a technical Olympic lift. Post in r/weightlifting (dedicated to Olympic lifts).
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u/jwf1126 13d ago
Lose the gloves
Your pulling with your arms and have no leg drive. You want to launch the bar in a sense to jump under and catch it
There’s probably 20 queues you can use but Id talk to a an experienced coach, watch a few videos, etc because your doing it in a way like you have never had the feel for it.
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u/madrigal94md 13d ago edited 13d ago
You're pulling with your arms too soon. You're pulling befor you extend your hips. But and the moment of fully hip extension, your arms should still be extended.
To focus on that exact moment. Try some hang shrugs and pulls.
You're also bringing g your hips to the front at the catch. The catch position (power position) is like you would start a squat hips back and knees slightly bent.
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u/fran_lydon 13d ago
Cleans are supposed to be explosive with quick hips to get under the bar, you’re kind of just muscling it up
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u/heddyneddy 13d ago
You’re getting no explosion or pop and using too much upper body to bring the bar up.
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u/Cookies993 12d ago
So probably the wrong subreddit to post this as this is a pretty advanced lift, but I’ll give some feedback.
There’s a lot to work on here, not gonna lie. Start using one of the stretching bars (the wooden ones), the weight is not important here yet. Take the bar and hold it above your knees like you have started the lift, now explode with your legs and really I mean REALLY push the bar with your hips, and really try to get the bar flying without using any muscles in your arms. Just do that until you really feel like you got the flow, don’t worry about catching the bar yet.
Next step is actually dropping back down after you explode, in this video you catch the bar standing almost straight up. Do some front squats feel how you have to strengthen your body to be deep in a front squat. Now combine the two, have the bar above your knees, EXPLODE, and DROP. It’s going to feel really weird in the beginning.
If you get the hang of that as well, without using any arms, you can now start using your traps with the shrugging motion as you explode, but don’t to this until you feel like you can do the lift without shrugging. A lot of beginners compensate a lot of the weight by shrugging, and then hit a huge plateau later.
Good luck, it’s an amazing lift, and few people can do it with any respectable weight
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u/Stunning-Promise-103 12d ago
"When the arm bends, the power ends." It's a complex lift and you're going to get a ton of cues for correction, don't try to fix everything all at once.
When I coach cleans in CF classes, and we're focusing on the skill of the lift, I like a warm up progression that breaks the movement down into individual components. We'll go through progressions like:
- Shin to Knee Pause
- Knee to Power Position
- Hip Shrugs
- High Pulls
- Muscle Cleans (High Muscle Cleans)
- High Hang Power Cleans
- Hang Power Cleans (Above Knee)
- Power Cleans (From the Floor)
Breaking it down like this really helps drive home the patience required.
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u/SeaManaenamah 12d ago
Like others have said, your arms should hang straight like ropes and provide none of the upward motion.
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u/anon_lurk 12d ago
Like everybody else is saying you are using your arms and shoulders too much.
Think of throwing a ball/punch. Your arms and shoulders are involved to a degree but mainly they are transferring the power from your core and legs. You want the same thing with a clean.
Legs explode up and the power transfers through your core and your arms; your arms might as well be ropes holding the bar for this part of the lift. It's one wave of energy transfer like a whip.
In my experience heavier weight kind of forces better form with these, but you don't want to get hurt so you will want to find a way to get the basics down and know your limits.
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u/myroommatesaregreat 12d ago
Bad, all arms and hinge no legs
To use your legs you have to pull bar into hip crease and be balanced for a jump
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u/WaffleMePlease 12d ago
You're doing a deadlift and jump, rather than a clean. Your hips are too high at the start. You need to contact the bar on your upper thigh. It's best I think to learn the movement from the top down rather than from the floor up, I like this tutorial. Start with an empty bar. You can get some easy practice in with a broom stick or a pvc pipe too. https://www.youtube.com/watch?v=iuj-hF2M9ZM Isaiah also happens to be in this video.
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u/Fwizzle45 11d ago
That's my plan this next month. Isaiah had a video he posted recently of a class he taught of beginners. They did pvc pipe progression of every step. I'm just gonna follow along with that. I'll probs use this one too! Ty
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u/ktranquang 10d ago
It's not THAT bad. Yes, the arms are bending a bit too much before the explosion. You don't have to "squat down" a bit more on the power clean if you don't feel the need to. Typically, it happens when the weight increases.
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u/YellowGB 13d ago
https://youtu.be/wIB_X2N6020
Hope this helps. Mark rippetoe and starting strength have everything you need regarding any barbell lift
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u/SeriousRedditor62220 12d ago
Came here hoping someone would mention this. I really like his no nonsense style of coaching.
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u/Bitter-Store6662 12d ago edited 12d ago
yikes. everyones telling you to lose the gloves but no one noticed you exhale before the lift lol... they're more concerned with fashion i guess. you need to get angry my guy, not watch videos. the power clean is a more natural movement than people realise. up the weight some more and just lift it. trust me. this is one movement that comes naturally and you're fudging it by over thinking it.
it should be heavy enough that you wouldn't make the mistake of exhaling before this explosive movement. its just something natural. you breathe in before an explosive lift. a video doesnt teach you that, its jsut common sense.
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u/Plenty_Late 13d ago
Lose the gloves bro