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Old 07-02-2010, 06:08 AM   #1
Simon Jacobsson
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Default Power Clean form, hip thrusting?

http://www.youtube.com/watch?v=FoqcqiwN7PE

Here is a clip of me doing a light Halting Deadlift + Power Clean.

Recently I noticed that rather than "jumping" or triple extending, I was hip thrusting the bar up. I just started working on it yesterday and today. But it feels like I might still be doing it.

I might also add that I have a problem with arm pulling a bit sometimes. Could be due to my early scoop that I'm also working on.

Please come with any critique you can give.

Thank you,
Simon
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Old 07-02-2010, 09:10 AM   #2
Andrew Wilson
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Originally Posted by Simon Jacobsson View Post

Recently I noticed that rather than "jumping" or triple extending, I was hip thrusting the bar up. I just started working on it yesterday and today. But it feels like I might still be doing it.
Oh yeah definitely, you can see at about 0:25 your heel comes off the ground in the power position. if you just stay in the position at 0:18 and do a flat flooted jump (heels and toes drive equally into the ground as you jump) you'll easily fix that
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Old 07-02-2010, 09:34 AM   #3
Greg Everett
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Actually you're doing it quite well - you should have that pop with the hips and slight hyperextension. Once you finish that, though, pull your elbows up, not back, before you turn the bar over.
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Old 07-02-2010, 03:01 PM   #4
Simon Jacobsson
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Actually you're doing it quite well - you should have that pop with the hips and slight hyperextension. Once you finish that, though, pull your elbows up, not back, before you turn the bar over.
Oh thank you. Very interesting, maybe the Rack Delivery drill in the book could be a good reminder?
This might be one answer to why I fail to rack the weight as the weights gets abit heavier.

Thanks for the answers guys, really appreciated.
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Old 07-02-2010, 03:28 PM   #5
Brian DeGennaro
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Muscle and tall cleans are also another good drill to help practice that.
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Old 07-02-2010, 03:33 PM   #6
Simon Jacobsson
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When I miss heavier cleans its always because I can't rack the bar fast enough. It comes up to chest level and then I'm stuck. It always get's stuck at chest height with the elbows under or back of the bar.

Anything else you can could see that might need to be fixed?

Thanks.
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Old 07-02-2010, 04:53 PM   #7
Greg Everett
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yes, rack delivery, and muscle cleans and tall cleans.

cleans from the high hang as well, and powers from the high hang will force a more aggressive change of direction and pull under. but you can practice the actual movement with the first 3 exercises.
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Old 07-03-2010, 08:01 AM   #8
Simon Jacobsson
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Thanks Greg.

I did some technique work today as well working on good positions and filmed it with another angle and a better cam, and I noticed that my arm pulling is quite extreme.

Do you think that the arm pulling could be the reason I'm bringing my elbows back, and therefore making a slow third pull? If so, then fixing the arm pulling would fix alot of my problems. Guess that's why I can't get under the bar when it gets abit heavier?

I think I'm using my arms to bring the bar closer to my body rather than my lats/shoulders just before the final extension, cuz' that's when I contract and bend them. Not sure how I'm going to fix this.

Here's the clip so can make your own thoughts:
http://www.youtube.com/watch?v=slEvmBm61d4

Were wearing straps since my hands were pretty beat up.
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