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-   -   196# Power Clean Form Check (http://www.catalystathletics.com/forum/showthread.php?t=3652)

Tim Donahey 01-12-2009 07:33 PM

196# Power Clean Form Check
 
Hoping to get some good feedback here.

http://www.youtube.com/watch?v=oWJDux7oos4 (W/F S)

Thanks!

Allen Yeh 01-13-2009 04:25 AM

Overall the power cleans looked good to me, the only thing I'd say is that once the weight got heavier a rep or 2 here and there you would pull with your arms slightly bent.

196 x 5 is no joke either!

Yuen Sohn 01-13-2009 08:21 AM

Tim,
Definitely looking strong.

Just some quick observations:



You're hyperextending quite a bit on the heavier attempts, but more significantly, it looks like you're over-pulling the bar (up and into you) with the arms. On a related note, you're absorbing the force of the bar in an awkward position. Your receiving position, regardless of the weight, should be more of a "sit," with the hips slightly back and shoulders slightly forward -- think of the posture for a front squat. Looks like your timing's a bit off and you're overpulling, so I would really try to sit faster...make it fast and crisp: extend then <BOOM!> sit.

One last thing is try dropping the hips a tiny bit at the start and keep a tight lower back arch & big chest.

Good luck!

Tim Donahey 01-13-2009 09:13 AM

Thanks guys!

Yuen,

That is exactly what Glenn said. I'm going to reset my weight and work my way back up. I'll continue posting videos in this thread, and hopefully we will see improvements from week-to-week. 200# will have to wait! :)

Derek Maffett 01-13-2009 03:33 PM

Hips down, arch back, eliminate early arm bend, elbows out, and try to avoid that bench press receiving position like Yuen was talking about (definitely there in your last attempt).

There was perhaps over a foot of difference between your starting and ending position for one of the sets. While that might not mean too much of a backwards jump, it's something you might want to be careful about. Even if only to avoid any potential "Oops, I wasn't supposed to be this close to the... *trip, fall, die*" situations.

Tim Donahey 01-26-2009 07:03 PM

Here we go again, ramping up to 3x172

http://www.youtube.com/watch?v=jJqbuxiyxZI (work/family secure)

They get slightly better as I progress.

This is my first time cleaning in about ten days.


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