among all the athletes here that power clean, i would like to know your 100m time to your power clean. Did it affect your speed significantly? I am new to power clean my best is only 125lbs, but i have not run any 100m so i dont know how much influence this will have on my speed. But for the rest of you can you share your experiences of oly lifts and its significant role it played out during your season.
power clean correlation
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i would say oly lifts GREATLY impact your speed. 11.6, 185×1
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crap 275. Geez when i get to 140 the weight can’t go past my chest i can’t get it fully up to my chin. I dont know what strength variables i need to complete the lift, i deadlift 275, and squat 260, but my bench however is 155. Should i focus on strength in the chest to help my clean?
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not really. you dont need to pull the weight to your chin to power clean though. i certainly dont.
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[i]Originally posted by senri[/i]
crap 275. Geez when i get to 140 the weight can’t go past my chest i can’t get it fully up to my chin. I dont know what strength variables i need to complete the lift, i deadlift 275, and squat 260, but my bench however is 155. Should i focus on strength in the chest to help my clean?The biggest key to power cleaning a lot of weight is good form. Strength in the chest shouldn’t contribute much to the power clean. I would say the biggest upper body contributing muscle group is the shoulders. However, the power clean is primarily a lower body lift. Another key is confidence. You can’t think about what’s on the ends of that bar. Just get down and rip that baby up with all you’ve got. Then the form comes in to play when you have to dip under.
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so how high can you pull it. When i did 135 i got it up to my chin, but 140 i can only get up to my solar plex area abit below my chest. I can’t dip to catch it that low. Now my shoulders and arms are in pain, cause i catch it improperly damn, my flexibility is crap.
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[i]Originally posted by nitro[/i]
[quote][i]Originally posted by senri[/i]
crap 275. Geez when i get to 140 the weight can’t go past my chest i can’t get it fully up to my chin. I dont know what strength variables i need to complete the lift, i deadlift 275, and squat 260, but my bench however is 155. Should i focus on strength in the chest to help my clean?The biggest key to power cleaning a lot of weight is good form. Strength in the chest shouldn’t contribute much to the power clean. I would say the biggest upper body contributing muscle group is the shoulders. However, the power clean is primarily a lower body lift. Another key is confidence. You can’t think about what’s on the ends of that bar. Just get down and rip that baby up with all you’ve got. Then the form comes in to play when you have to dip under. [/quote]
ok i undestand, i need to film myself, i want to master this lift my problem is dip to catch the lift, my arms can’t go paralell so i grab it at an unusual style, which hurts my arms sometimes. I dont know how to get better flexibility for it.
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Practice holding a lightly loaded bar in the proper position. That might get you accustomed to catching the bar properly and could help with the flexibility in that position. I practiced this position through doing a lot of front squats.
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[i]Originally posted by nitro[/i]
Sounds like you need some help with your form. This [url=https://www.uwlax.edu/strengthcenter/videos/exercisevideos/Weightlifting%20Movements%20page/JanzRedPowerClean95.mpg]video[/url] may help you some with that. Don’t be intimidated though because this guy is a beast. My advice would be to use a lighter weight that you can handle easily and work on solid form, then try 140+.a beast he is….I guess i should start on those front squats i never done them before, well time for flexibility training time thx nitro
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[i]Originally posted by Fraek[/i]
He does that so fast it is hard to see the proper motion throughout the lift, but you can see his arms at the end, being perfectly parelellIf you have Windows Media Player you can slow it down and play it frame by frame so that you can see his form better.
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how do you do that?
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The use of the power clean is to enhance the motor ability of speed-strength or strength-speed, starting strength and Rate of force development. The power clean in and of itself will not nessicarily make one a faster sprinter, without the proper use of other means of training on the track actually sprinting. I will say though that most of the athlete’s that i have seen with a big powerclean could also run fairly fast in short distances.
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Keymaster[i]Originally posted by senri[/i]
among all the athletes here that power clean, i would like to know your 100m time to your power clean. Did it affect your speed significantly? I am new to power clean my best is only 125lbs, but i have not run any 100m so i dont know how much influence this will have on my speed. But for the rest of you can you share your experiences of oly lifts and its significant role it played out during your season.All else being equal. Stronger is always better. Having said that, there’s no way to make comparisons between individuals 100m times based on their power clean max as their are so many other variables that come into play. If power clean max was the determining factor in 100m performance Olympic weightlifters would be the top sprinters in the world. I think the only safe thing to say is that if one person get stronger in the power clean and all their other physical parameters are the same (or better) then the athlete should run faster.
ELITETRACK Founder
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You can achieve the same from doing high pulls or racking your clean. The only difference is you can use more weight with a high pull. If you’re technique lacks then you may want to move to hang snatch, snatch from the floor, etc or move to a high pull.
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Catching the weight in the OLs (rather than just doing high pulls) actually provides the often-overlooked benefit of developing eccentric strength under similar conditions (joint angles, loads, etc.) that are experienced in running and jumping.
ELITETRACK Founder
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i can say i believe power clean does help improve speed…but you need to do other lifts as well. From my sophomore year in highschool to my junior year…my 200m time went from a 23.9 to a 22.8…my power clean went from a 155 to a 185…this year, my senior year i have cleaned 215…lets see what i can do on the track now…:cool:
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[i]Originally posted by senri[/i]
geez i have hard time cleaning once 135lb, i think my upper body is to weak, my bench is to weak, i will get there though. I usually do singles with power cleans though is this ok or do i have to do multiples for a given set all the time?it nothing to do with upper body. its all explosion from the legs…then ya just have to be ble to drop underneath it. it all form.
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ok mike i manage to PB again on the cleans with my bad form, but i managed 150lbs for 2 reps, crazy for me my previous was 135lbs, but i want to still try and correct the damn form, basically its how i rack it, i failed a couple times at 145lbs, going forward and jumping over the bar heheh. But i can’t rack the thing properly on my clavicles and the flexibility on my arms wont budge, i sometimes muscle it alittle bit up onto my clavicles, if i dont feel comfortable with the weight on my shoulders. I’m trying to do the barbells a few times a day for flexibility, have’nt had any luck any other alternatives?
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It’s nearly impossible for a novice to work on technique when using a near maximum load so if you’re genuinely interested in improving your technique I’d suggest leaving your ego at the door and dropping the load down considerably (at least every now and then).
As far as leg usage, one of the most common cues from Olympic lifters to teach correct technique is to “push your feet through the floor.”
ELITETRACK Founder
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I’m telling ya…its all legs…it take no upper body strength…and if you are trying to use your upper body you are doing the clean wrong. I hoep you have someone to teach you how to clean properly otherwise you can seriously hurt yourself. Think about it…a clean…it should be a straight line of motion…the bar should go straight up from the floor…and your arms are going to be straight….and then once you get the bar about wait height…you just drop yourself down under it to catch it. I’ve been doing this lift for 4 years and i have come very close to perfecting it…once you use correct technique…ypou may not be able to lift as much right away…but then your max will jump way up
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almost try and jump as you straighten the legs and drive with the hips. the momentum you generate should carry the bar up well past your waist so you can drop and catch it. you need to get your elbows under the bar and up to catch it more efficiently. when i first tried cleaning 90kg (approx.200lbs???) i wasn’t dropping low enough to catch it, but i can do it now. posture is important, keep your back locked straight right from the start, otherwise you can f**k it right up!
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my back seems fine, its my shoulders and arms that i worry about as my form seems to be putting pressure on the those areas when i try to rack it. The only correction i think i need which is crucial is the arms to be parallel to floor, they are up but facing at an angle while the bar is mostly on my wrists and not on my clavicles, i try and rack looking up abit…sigh its frustrating, this is just the barbell im talking about.
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[i]Originally posted by senri[/i]
so do i neglect the upper body movement and just keep it locked, and use all my leg power, the bar will fly in place.Yes. There is a saying in Olympic weightlifting that states “when the elbows bend, the power ends.” Basically, this means that all power should come from the legs and low back. In all but the best Oympic weightlifters the arms bend only in response to the bar flying upwards.
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mike said it best…its true. the only thing you need to do is drop under the bar, as you jump and the bar “flys” upward your arms will go with it as you drop under to catch it. Then all you have to worry about is form when catching the bar…it should be almsot half a front squat. (same form) or if you are good…a full front squat, this means you can just drop lower under the bar to catch it also meaning you can prolly clean more weight. When you “rack” the bar…chest should be out and your upper arms parallel to the floor…the bar should rest on your chest/shoulders. try using a light weight…or simply the bar…clean it…and you should be able to rest it on your chest and shoulders and hold your arms straight out in front of you without the bar moving. If you can do this…you have the right form.
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[i]Originally posted by Trck400mRnnr[/i]
mike said it best…its true. the only thing you need to do is drop under the bar, as you jump and the bar “flys” upward your arms will go with it as you drop under to catch it. Then all you have to worry about is form when catching the bar…it should be almsot half a front squat. (same form) or if you are good…a full front squat, this means you can just drop lower under the bar to catch it also meaning you can prolly clean more weight. When you “rack” the bar…chest should be out and your upper arms parallel to the floor…the bar should rest on your chest/shoulders. try using a light weight…or simply the bar…clean it…and you should be able to rest it on your chest and shoulders and hold your arms straight out in front of you without the bar moving. If you can do this…you have the right form.…crap those damn arms
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im rehashing this baby. My clean max is 185lbs since last year, form alittle better but the arms still not parallel to floor, wrist flexibility is good dont feel pain anymore. I havent done it in awhile so i have to start at 155lbs as i can barely do a rep at 165lbs for now. i try and bend the arms when the bar is right about to pass my knees and that helps my clean, keeping it straight up until it is about to travel the waist it goes nowhere. I have a hard time figuring out how my leg can generate strength to propell the thing upwards, im pushing it down to earth but not managing the bar to move very far upwards, probably seems that my body hasnt gotten its proprioception back. How many weeks does it usually take to get back to clean form?
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im rehashing this baby. My clean max is 185lbs since last year, form alittle better but the arms still not parallel to floor, wrist flexibility is good dont feel pain anymore. I havent done it in awhile so i have to start at 155lbs as i can barely do a rep at 165lbs for now. i try and bend the arms when the bar is right about to pass my knees and that helps my clean, keeping it straight up until it is about to travel the waist it goes nowhere. I have a hard time figuring out how my leg can generate strength to propell the thing upwards, im pushing it down to earth but not managing the bar to move very far upwards, probably seems that my body hasnt gotten its proprioception back. How many weeks does it usually take to get back to clean form?
In the two years since you first started this thread, your max has gone from 135 to 185. Did you see any improvement on the track during this period?
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[quote author="senri" date="1174972689"]
im rehashing this baby. My clean max is 185lbs since last year, form alittle better but the arms still not parallel to floor, wrist flexibility is good dont feel pain anymore. I havent done it in awhile so i have to start at 155lbs as i can barely do a rep at 165lbs for now. i try and bend the arms when the bar is right about to pass my knees and that helps my clean, keeping it straight up until it is about to travel the waist it goes nowhere. I have a hard time figuring out how my leg can generate strength to propell the thing upwards, im pushing it down to earth but not managing the bar to move very far upwards, probably seems that my body hasnt gotten its proprioception back. How many weeks does it usually take to get back to clean form?In the two years since you first started this thread, your max has gone from 135 to 185. Did you see any improvement on the track during this period?
[/quote]thats tricky bc i know when my pc and sq are good my sprint times are good dont see much improvment in my slj and small improvement in svj.
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well i stopped then i lost it then i started again, i was not consistent with it. IM trying again and coming back to my PB. I have to do more plyos i figured but when i hit my 185lb PB man i remember 2 days after when i went to track practice i forgot my spikes and my starts were nice, i was beating kids in spikes and wasnt behind the top sprinter in the club, im usually behind him alittle bit with spikes and that didnt change when i was running that good in practice, this was the only time though and i stopped power cleans cause i got injured after that like i usually do hehehehe.
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