Bodybuilding Forums

Hello,guys.

I just introduced powercleans in my main exercise weaponry (including squats,deads,bench,military press,dips,bb rows,pullups).
I think I was late.I really felt it well and it is a fantastic power exercise.

Do you have any specific techique advice to build a good form on these, any of you who do it?

I started very light at 40-50kg to build it, and from 60+ I am starting having problems specifically on the ''turning'' of the weights and the jumping shrug portion although the weights do not feel heavy at all on my hands(given that I have 180kg maximum on sumo deads).

Any advice welcome,thnx guys !

Gidday undertaker, power cleans are deluxe. Gives an appreciation of the speed, coordination, flexibility, balance and power of Olympic Lifters. You'll get heaps of benefit.

That problem is common, and means you are relying on forearms/arms too much in the lift. What you have to keep in mind when doing them, is that the initial drive comes from glutes and thighs. Notice how the best olympic lifters get their butts down, a pre stretch, for glutes and thighs, just like when someone goes to jump high, or like pec/shoulder/arm when you go to throw something really hard (think baseball pitcher). That action is a signal to the body to recruit everything it has for the effort. So, concentrate on that dropping/lowering butt action, then exploding up, using glutes, then almost instantaneously, thighs. Next, when glutes/thighs have nearly reached maximum range, kick in lower back, back, traps/shoulders, to continue the drive up. Same thing, when nearing the end of the range (maximum height) you need to focus on getting low under the bar, as fast as possible. This, combined with the ability to drop low and quickly under the bar, catch the weight, and squat out of a very low position, is crucial to using heavy weights.

Ala, the best in action;

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

Impressive speed/power eh. Makes a mockery of all the terror, hype and controversy about squatting too low.

Things to watch are letting the bar get too far out in front, when trying to catch it. Initiating the pull on toes, with bodyweight forward, rather than on heels, with bodyweight back. Also, trying to use the arms to muscle the weight in the catch, rather than form. Don't go up in weights until you really master the form and coordination. Its worth the effort. Both to eliminate risk of injury, and to really be able to use some weight, to apply some force to those big prime movers. You'll know when your arms aren't trying to compensate for not relying on the technique.

The exercise is deluxe, a super, explosive compound movement, using all the biggest muscles. An explosive deadlift, squat, jump, hyperextension, row, shrug, then the catch sends awesome signals, next followed by grinding out a full range squat. The body well and truly gets the message, grow!

Thxn so much Uplift, I could not except better reply. The video is simply astonishing,watching that little guy lifting those weights for fun. I will use every hint you gave me especially the energy transfer you mentioned from buttocks and thighs to traps and the ability to get fast under the bar. I will use logical weight until I have learned the form properly. Thnx again.

No worries undertaker. Take your time learning good technique, its like anything, soon it will be second nature to you. Those guys are awesome. Hows the speed, the time it takes them to get under the bar... blink, and its gone!