Starting Power Cleans

[Dave.cyco]

I've been toying around with the idea of learning power cleans, and now that I have a membership at the gym, it's as good a time as any to start.

This seems good and informative, and if anyone has suggestions, I'd like to hear them.

http://www.youtube.com/watch?v=8I8bXE9k5BU

[struggler]

Hi Dave, no suggestions as such, I'd just recommend trying to get a qualified instructor to teach you proper technique. It's one thing to watch someone on youtube or even in the flesh doing an exercise but it's another thing when doing a new movement yourself.

You mentioned in another thread about deadlifts. Now power cleans. Are you drifting into powerlifting?

It's a fantastic way to build REAL strength if performed correctly.

[rickvv]

I thought the video was pretty good.

The biggest mistake that I used to see, was when someone would treat it almost like they were doing reverse curl. Very dangerous, you're just asking for shoulder problems.

The things I used to concentrate on were:
1) Keep the barbell close to your body
2) Small circles (very important). A big circle would be a reverse curl, barbell slamming into your body. A small circle is at top of high pull, barbell close to your body, your shoulders elbows rotate under the barbell. You catch it without jarring your shoulders, elbows, etc.

There's alot of other stuff, such as pulling with your arms at the proper time and so on, if you're looking to really maximize efficiency. But if you avoid doing the really gross stuff, you should be able to practice them safely. I did them for years, off and on, and never got injured by them. They're a great exercise.

[omfg]

Most important thing in any kind of clean is the hip brush. Hit the bar with your quads. Hard. Then Shrug it and you're home.

[Dave.cyco]

Hi Dave, no suggestions as such, I'd just recommend trying to get a qualified instructor to teach you proper technique. It's one thing to watch someone on youtube or even in the flesh doing an exercise but it's another thing when doing a new movement yourself.

You mentioned in another thread about deadlifts. Now power cleans. Are you drifting into powerlifting?

It's a fantastic way to build REAL strength if performed correctly.

Yeah, drifting for sure! I've wanted to for a while now, but it comes back to the qualified instructor thing. I guess if there is none around, then I could always start with the bar, and add 10# each session or something like that. That's probably what I'll do, keeping the advice of RickVV and OMyFrickinGosh in mind.

Hit the Bar with my quads, eh:idea:? For real?

[dfitz]

You could start with one arm DB cleans. They are a little more forgiving and not as technically difficult as BB cleans.

[cheesedog]

You could start with one arm DB cleans. They are a little more forgiving and not as technically difficult as BB cleans.

That's a great suggestion. A good website you can check out is Catalyst Athletics, they have lots of good videos of oly lifts.

[Patrick1968]

Initially I'd start with high pulls - like an upright row and deadlift combo, then I'd learn the power clean from hang position before moving on to full power cleans and finally squat cleans. If you google you should find descriptions of these movements - crossfit has a library of exercises and I think you may find them there. Let me know if you can't track them down and I'll try and point you in the right direction.

Good luck Dave!

[omfg]

Yeah, drifting for sure! I've wanted to for a while now, but it comes back to the qualified instructor thing. I guess if there is none around, then I could always start with the bar, and add 10# each session or something like that. That's probably what I'll do, keeping the advice of RickVV and OMyFrickinGosh in mind.

Hit the Bar with my quads, eh:idea:? For real?
For real? This is the most important thing you do.
Let me look for the link again... i hope i can find it

http://forum.bodybuilding.com/showthread.php?t=6120561&highlight=power+clean+form

Enjoy.

[Dominator350]

if i remember dave was in his twenties, in which case he don't need no damned instructor. Any clean and press ive ever done always came down to how well i could use the power in my lower body and core to utilize through my arms, as most full body exercises should be.

Since i moved back to toronto, my dumbell has replaced my bar, but i have yet to regain the strength i had in weightlifting.

[olinek]

if i remember dave was in his twenties, in which case he don't need no damned instructor. Any clean and press ive ever done always came down to how well i could use the power in my lower body and core to utilize through my arms, as most full body exercises should be.

Since i moved back to toronto, my dumbell has replaced my bar, but i have yet to regain the strength i had in weightlifting.

Well said.

Power clean is a pretty natural movement anyways. If you just experiment and adhere to common sense like not trying to row the bar with a round back then you should find that you will be able to figure out the form enough that you will get tons of benefits from it.

[Dave.cyco]

Thanks for all the help guys. In the end I have done as Fatman and RickVV have said, and I now feel as comfortable doing the power clean (haven't done it heavy yet, just 145#, incl bar) as I do with any kettlebell exercise.

Thanks, Dom, after seeing the trainer at the gym today do a power clean to show me 'correct' form, I am in total agreement with you.

[USMC machine]

Power cleans are awesome for athletic development.

One of the most underrated and underused exercise in my opinion. Once you get the technique down for PC's it'll be easier for you to make the transition to Olympic lifts like the snatch and jerk.

Take it one day at a time though. It takes awhile to master the technique.