Does anyone have a link to a video with correct PC technique? I have seen and tried so many different ways and was wondering what is the "correct" way.
Thanks for the help.
Power Clean Form
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Participant
https://athletics.colgate.edu/powerperformance/Instruction/Exercises/ExerciseTechnique/HC.htm
This is a power clean from the hang position. The only difference is in power clean you start from the ground. You might as well just do hang cleans right now. They actually might be just as if not more beneficial at this point.
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Keymaster -
Member
I've come to find my form is not all that great MOST of the time. I have good form sometimes, but most times not. It's hard to explain what I do, but let me try.
1) I hold the bar with a slightly wider than shoulder-width grip and my legs touching my arms.
2) I keep the bar close to my shins and start bringing it up.
3) When it gets just under my "stuff" I give a little hip pop and thrust the bar up. This usually results in me "jumping" when I am using less weight. Then, I don't drop as far.
4) I then drop into a deep squat position and get under the bar. My elbows are up so high that when I remove my arms and put them out in front, the bar lies across my collar area (bad description but I think you get the point).
All of this is explosive and I wish I could give a video, but I lack equipment.
When the weight gets too heavy my legs start spreading out much wider than shoulder-width.
I am now realizing everything I am doing wrong. What's sad is that everyone at my school, EVERYONE, does it wrong and similar to me. Yet most kids can get up really heavy weights. We have a 5'2" or 5'3" CB who weighs about 110 and can PC 200+, but his form is just like mine.
I can't wait to hear comments on this.
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Participant
400
I will think about it further.
But just a couple of thoughts for now
One cue I use is when starting push your feet through the ground. If done correctly you don't jerk weight up.
Also when you do a "little hip pop" does the bar continue to move up or does it come out? May need to flick of quads higher up near your "stuff"
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Participant
The biggest problem I have with teaching young athletes how to clean is that they do not drive with the hips. Everyone wants to use their arms to pull the bar up instead of creating the momentum with their hips.
Depending on which style of clean you are doing (jumping or hip extension) you want to make sure that your chest is over the bar before you begin your second pull. -
Member
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Participant
First of all you aren't doing "power" cleans from your description. Power means you drop no lower than half squat. The full squat version is based more on technique and is supposed to take much longer to perfect. I suggest doing power cleans from the hang like in that video I gave. That's not only the simplest version but could be arguably be more important for athletes than the full versions.
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Participant
I'd have to look it up to be sure but I think the first pull is from the ground to above the knees. Then depending on who you talk to the scoop phase is next (some people argue that the scoop phase doesn't really occur). Then the second pull starts about mid thigh, it involves the "little hip pop" and the shrug. Lastly is the catch of course.
I agree with DMA, your form is normally better with a medium wieght, that way it's too heavy to muscle up but light enough to get some good speed. Also a heavier weight can eliminate the bar moving out instead of straight up. -
Member
Thanks. I tried it again today with only 135 (175 is my max) and I am finally seeing better form. On the last 2 sets (out of 4), I saw my legs spreading a little for some reason. Another thing I noticed is that my toes seem to turn out when I rack the bar. I have to turn them in after the "dip". It sucks.
I'm probably just going to eliminate PC's from my workout considering my original plan didn't involve them at all. I'll just wait on them.
Thanks for the help though. I'll work on form every now and then when I get a chance.
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Keymaster
[i]Originally posted by 400Stud[/i]
Let me make sure I got this:1st Pull – Ground to mid-shin
2nd Pull – Mid-shin to mid-thigh
3rd Pull – Mid-thigh upwards (arms shrugging)
Then you rack the weight?Did I get it?
Yes. The second pull is crucial because if done correctly, it puts the athlete in a position to exert the most force in a vertical direction. As the bar passes the knees, the knees should actually move forward and down so their is actually a re-flexing of the knee joint. This is called the double-knee bend and while it's not crucial for the power clean technique of a track athlete, if you were interested in maximizing the weight you can handle, learning to do it correctly is a must. I have a video of myself doing power cleans somewhere and I'll try and post it tomorrow.
ELITETRACK Founder
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Keymaster
This will probably have to wait until Monday as the 2 clips I had were rotated the wrong way so they come up sideways in a movie player. I'll either edit them tomorrow or Monday or retape the next time I lift.
ELITETRACK Founder
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Keymaster
Sorry it took a while but here are some videos of a power clean. Right click on them, then click save as, if you have Quicktime player I'd recommend viewing them with that because the standard windows media player does a poor job of image quality and cuts out frames which is a huge problem in fast movements like a power clean. If you miss out on some frames you might miss the double knee bend.
ELITETRACK Founder
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Keymaster
Yep. That's me. I think in one view it's 90kg (198 lb) and in the other it's 100kg (220 lb).
ELITETRACK Founder
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Member
Pretty nice form there mike. I notice that your feet seem to point outwards at the last extension/rack moment as well. That's kind of like me. I guess I really wasn't doing it too wrong in most aspects.
Another thing I noticed is that it looked like when you first pulled the bar off the ground you started straightening out your legs (obviously), and then when you were doing the pull before the rack it seemed like your legs bent and straightened again. Is that correct?
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Keymaster
[i]Originally posted by 400Stud[/i]
Another thing I noticed is that it looked like when you first pulled the bar off the ground you started straightening out your legs (obviously), and then when you were doing the pull before the rack it seemed like your legs bent and straightened again. Is that correct?This is the double knee bend. The first pull should be primarily from leg extension with the back angle remaining relatively constant. When the bar passes the knees, simultaneous back extension and knee flexion should occur. This will cause the knees to actually move forward and under the bar which is what you're seeing in the video clips. From this point, the bar should slide up the thighs through the completion of the final pull.
ELITETRACK Founder
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