[onk]

onk on July 8, 2005 at 10:18 pm #11068

Learning hwo to power clean by myself is rather hard, but i had to do it anyway. Lately I've been performng it a lot. I got the pulling phases down but my problem is i don't know hoow to put the bar back down. What i'd do is I'd drop it in a controlled manner trying to minimize the impact with the floor while bending my back, like a straight legged deadlift. That leads to back pain after a whilea and i'm suspecting it's what giving me acid indigestion due to all the bending over with weights. So how should i lower the weight during a power clean?

[800prince]

800prince on July 8, 2005 at 11:28 pm #46994

If just plain dropping the weight is an option than do that.

Can you take it down to the hang position with out problem? It seems like it. If not use a lighter weight.

From just above your knees, lower the bar by flexing at the knees  and the hips. Like the first pull in reverse. It is natural to flex more at the hips while lowering, but stiff-legged is not.

[onk]

onk on July 8, 2005 at 11:33 pm #46995

I tried to lower it in a hang position first but it's not possible for me witht he weight i was using, a sharp pains hoots through my shoulder when i do that. I might consider lowering the weight but it might be too light for me to gain improvements in.

[800prince]

800prince on July 8, 2005 at 11:49 pm #46996

If you're having trouble lowering the weight, it's probably too much. I could clean close to 300 if I wanted to max out, but I realize I'm a track athlete not an Olympic lifter, I rarely go over 225 for cleans anymore. I'm sure you know what you do on the track is most important, but you also must realize that other components of your training have to take a backseat.

An improvement in strength, may come without you even knowing it. If you maintain the same workload in the weightroom while your trackwork gets more intense, your strnegth has most likely increased. It's a little hard to explain, if you don't understand I can go into more detail.

[onk]

onk on July 9, 2005 at 1:28 am #46997

I understand 800prince, but i can only power clean at the max of a mere 140lb. I usually do reps of 4-5 with 120lb. But if i were to go lower than that, i might rely too much on my upper body streght instead.

[800prince]

800prince on July 9, 2005 at 2:11 am #46998

sets of 4-5 reps?

That's right around 85%. Is 140 a true max or is it what you could do on any given day?

You shouldn't need to rely on upperbody strength at all in the olympic lifts. In fact, most people I see rely on it when the weights are heavy during power cleans. Just because you COULD rely on your upper body strength doesn't mean you will, if you do the lift correctly.

Hang cleans are much easier to learn than a power clean from the floor. You won't be able to use as much weight- but if you can't support the weight-this a good thing. I suggest you do a  few sets of 1 hang clean followed by 3 front squats (full ROM). Front squats will teach you how to hold the bar and keep it stable in the catch position. Use about 95 pounds or less.