Power Clean- why is mine so low?

strongman72 · 11-20-2005, 08:28 PM

Well here's the deal- I'm 6'0 214lbs and my power clean is crap.It's so low.I bench 255 and squat 335, and my power clean is 205 on a good day.Maybe even 195..Whith my bench and squat being so high why is my power clean so low?There are guys weaker than me that powerclean more than me!!It's so frustrating.Can anyone help me?????

strongman72 · 11-21-2005, 01:37 AM

Anyone have anything?

**ravadongon** · 11-21-2005, 01:51 AM

They have a higher power output than you i.e. P = Work/time = Force x velocity = (mass x acceleration) x (displacement/time)

So basically they're faster than you and more efficient at producing a higher force output.

BHSAthlete80 · 11-21-2005, 02:53 AM

Quote:

Originally Posted by ravadongon

They have a higher power output than you i.e. P = Work/time = Force x velocity = (mass x acceleration) x (displacement/time)

So basically they're faster than you and more efficient at producing a higher force output.

:yeah:

Yeh, Power Clean gets you more explosive, so most likely, there just faster than you...

**Keith Wassung** · 11-23-2005, 07:12 PM

I would bet money its your technique. It is pretty common to see someone try to yank the bar off the floor at full speed-what you want to do is to ease the bar off the floor at about the same speed as if you were doing a deadlift. When you get the bar past the knees you rapidly accelerate the bar speed and at the same time you thrust your hips forward and use the traps to execute what is known as the "second pull" you get up on your toes, pull as high as possible and then whip your hands/arms under the bar for the rack. When you execute the whip you dont not want to have the hands gripping the bar too tightly as clenched fists will inhibit hand speed.

I wish I could see your form-any chance of getting a vid of it?

keith

**Peaked_18** · 11-23-2005, 08:14 PM

Quote:

Originally Posted by strongman72

Well here's the deal- I'm 6'0 214lbs and my power clean is crap.It's so low.I bench 255 and squat 335, and my power clean is 205 on a good day.Maybe even 195..Whith my bench and squat being so high why is my power clean so low?There are guys weaker than me that powerclean more than me!!It's so frustrating.Can anyone help me?????

Yeah, could be your technique. A clip of you performing the power clean would be good. May also have to do some assistance work for the lift. Possibly a weak posterior chain.

Cantide · 11-28-2005, 08:02 PM

Don't forget the cardiovascular strength required to maintain constant repetition.

**DJSTARER** · 11-29-2005, 04:24 PM

Got Delts?

Don't forget your multi

W8isGR8 · 01-09-2006, 07:39 PM

Is anyone going to address the fact that this guy is 6' tall? I know a guy who's 5'5" will only have to pull the bar half as far. Also, you should figure out what's the hardest part of the lift, and work on that.

strongman72 · 01-09-2006, 11:41 PM

The hardest part of the lift is getting under it and standing up with it.

W8isGR8 · 01-17-2006, 09:11 PM

Quote:

Originally Posted by strongman72

The hardest part of the lift is getting under it and standing up with it.

Front squats.

Also, start light and get used to dropping into a full squat position when you catch it.

Edit: I just realized you started a thread about how you hate front squats. Front squats and Cleans are like PB&J, they go together.

**bigDman** · 01-17-2006, 09:55 PM

yea my clean sucks too and i know its because of my crappy technique

strongman72 · 01-17-2006, 11:18 PM

Quote:

Originally Posted by W8isGR8

Front squats.

Also, start light and get used to dropping into a full squat position when you catch it.

Edit: I just realized you started a thread about how you hate front squats. Front squats and Cleans are like PB&J, they go together.

Yea they bother my collar bone (which I fractured).It also cramps my biceps! But for power clean I will be working on technique, hopefully I'll get it up!

dukebrown · 03-26-2006, 07:51 PM

Ok guys I can tell that none of you have any powerlifting background. I will do the best to explain the technique in writting.

First off start with a shoulder width stance (approx)
Grip the bar at shoulder width.
You want to keep your ass low , back straight and put some pulling tension on the bar.
When ready fire upwards, You are trying to jump with the weight.
Just before full extension you are going to shrug the weight ( you are not off the ground yet, after the shrug you then should be off the ground)
After the shrug wich equals Full Extension you then fire your feet down and wide as is you are trying to break the floor.
At this time the bar will still be moving upwards.
At the same time you are rolling your arms into parallel with the floor.
You should be completely under the weight.
Keep your head up and back straight, because here comes the weight, it should hit your shoulders just before you hit the lowest depth on your squat.
Then buddy boy you just better have a good stance and fire that weight back up in a front sqaut.

dukebrown · 03-26-2006, 08:01 PM

Oh someone said that he is tall, If you are flexiable there should be no problem.

A sqaut of 335 and PC of 205 is not that bad of a relation. Most guys I know didnt break 300PC until they squated @400.

Vegeto · 03-27-2006, 06:19 AM

Quote:

Originally Posted by dukebrown

Ok guys I can tell that none of you have any powerlifting background. I will do the best to explain the technique in writting.

LOL, I am not so sure that is true.

Also, if I am not mistaken, you don't squat down much in a powerclean. Aren't we talking about powercleans? Seems like half of you guys are talking about regular cleans.

I'm with Wassung, I want to see a vid if you could make one.

dukebrown · 03-29-2006, 06:30 AM

Quote:

Originally Posted by Vegeto

LOL, I am not so sure that is true.

Also, if I am not mistaken, you don't squat down much in a powerclean. Aren't we talking about powercleans? Seems like half of you guys are talking about regular cleans.

I'm with Wassung, I want to see a vid if you could make one.

Then why was nobody helping him out?

A Powerclean without sqauting down. Hmm ok maybe you got me there, but why not finish it and become an athete.
If you want to catch it in a high stance why not hang cleans
Want to work on expolsive power use heavy jump shrugs

**DJSTARER** · 03-29-2006, 01:39 PM

Quote:

Originally Posted by dukebrown

Then why was nobody helping him out?

A Powerclean without sqauting down. Hmm ok maybe you got me there, but why not finish it and become an athete.
If you want to catch it in a high stance why not hang cleans
Want to work on expolsive power use heavy jump shrugs

cleans, in general, are the bastard child of powerlifting. They are overated for thier ability to enhance dynamic work and do little for building mass. The best variation I've seen on the clean is a seated dumbell clean.

dukebrown · 03-29-2006, 02:18 PM

Quote:

Originally Posted by DJSTARER

cleans, in general, are the bastard child of powerlifting. They are overated for thier ability to enhance dynamic work and do little for building mass. The best variation I've seen on the clean is a seated dumbell clean.

Seated dumbell cleans? Ok they would work the shoulder trap and arm but athletic improvement?? I got to question that heavily.

To be good at cleans you have to be quick.

It will be the Plyo , squats and conditioning that will make you an athlete. Cleans will just make you more explosive.

11-20-2005, 08:28 PM	#1
strongman72 Pro Stature Join Date: Aug 2005 Location: Corpus Christi, Texas Posts: 205 Recipes: 0 Rep Power: 9	Power Clean- why is mine so low? Well here's the deal- I'm 6'0 214lbs and my power clean is crap.It's so low.I bench 255 and squat 335, and my power clean is 205 on a good day.Maybe even 195..Whith my bench and squat being so high why is my power clean so low?There are guys weaker than me that powerclean more than me!!It's so frustrating.Can anyone help me????? __________________ Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!" I laugh and say, "Na just dedicated!" 2006 POWERLIFTING REGIONAL QUALIFIER UPDATE Status-STILL WORKING TO GET TO THE TOP Age:17 Bench: 300 (315) Incline: 250 Squat: 445 (465) Power Clean: 225 (235) Deadlift: 500 Raw - Due to a torn quad injury it has gone down. () are goals that are to be done in 3 months.

11-21-2005, 01:37 AM	#2
strongman72 Pro Stature Join Date: Aug 2005 Location: Corpus Christi, Texas Posts: 205 Recipes: 0 Rep Power: 9	Anyone have anything? __________________ Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!" I laugh and say, "Na just dedicated!" 2006 POWERLIFTING REGIONAL QUALIFIER UPDATE Status-STILL WORKING TO GET TO THE TOP Age:17 Bench: 300 (315) Incline: 250 Squat: 445 (465) Power Clean: 225 (235) Deadlift: 500 Raw - Due to a torn quad injury it has gone down. () are goals that are to be done in 3 months.

11-21-2005, 01:51 AM	#3
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	They have a higher power output than you i.e. P = Work/time = Force x velocity = (mass x acceleration) x (displacement/time) So basically they're faster than you and more efficient at producing a higher force output. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

11-29-2005, 04:24 PM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Got Delts? Don't forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

01-09-2006, 07:39 PM	#9
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	Is anyone going to address the fact that this guy is 6' tall? I know a guy who's 5'5" will only have to pull the bar half as far. Also, you should figure out what's the hardest part of the lift, and work on that. __________________ I seek only the truth

11-23-2005, 07:12 PM	#5
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 6	I would bet money its your technique. It is pretty common to see someone try to yank the bar off the floor at full speed-what you want to do is to ease the bar off the floor at about the same speed as if you were doing a deadlift. When you get the bar past the knees you rapidly accelerate the bar speed and at the same time you thrust your hips forward and use the traps to execute what is known as the "second pull" you get up on your toes, pull as high as possible and then whip your hands/arms under the bar for the rack. When you execute the whip you dont not want to have the hands gripping the bar too tightly as clenched fists will inhibit hand speed. I wish I could see your form-any chance of getting a vid of it? keith

11-28-2005, 08:02 PM	#7
Cantide Amateur Join Date: Aug 2005 Posts: 52 Recipes: 0 Rep Power: 3	Don't forget the cardiovascular strength required to maintain constant repetition.

01-09-2006, 11:41 PM	#10
strongman72 Pro Stature Join Date: Aug 2005 Location: Corpus Christi, Texas Posts: 205 Recipes: 0 Rep Power: 9	The hardest part of the lift is getting under it and standing up with it. __________________ Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!" I laugh and say, "Na just dedicated!" 2006 POWERLIFTING REGIONAL QUALIFIER UPDATE Status-STILL WORKING TO GET TO THE TOP Age:17 Bench: 300 (315) Incline: 250 Squat: 445 (465) Power Clean: 225 (235) Deadlift: 500 Raw - Due to a torn quad injury it has gone down. () are goals that are to be done in 3 months.

01-17-2006, 09:55 PM	#12
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	yea my clean sucks too and i know its because of my crappy technique __________________ COME CHECK OUT MY JOURNAL

03-26-2006, 07:51 PM	#14
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Ok guys I can tell that none of you have any powerlifting background. I will do the best to explain the technique in writting. First off start with a shoulder width stance (approx) Grip the bar at shoulder width. You want to keep your ass low , back straight and put some pulling tension on the bar. When ready fire upwards, You are trying to jump with the weight. Just before full extension you are going to shrug the weight ( you are not off the ground yet, after the shrug you then should be off the ground) After the shrug wich equals Full Extension you then fire your feet down and wide as is you are trying to break the floor. At this time the bar will still be moving upwards. At the same time you are rolling your arms into parallel with the floor. You should be completely under the weight. Keep your head up and back straight, because here comes the weight, it should hit your shoulders just before you hit the lowest depth on your squat. Then buddy boy you just better have a good stance and fire that weight back up in a front sqaut. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

03-26-2006, 08:01 PM	#15
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Oh someone said that he is tall, If you are flexiable there should be no problem. A sqaut of 335 and PC of 205 is not that bad of a relation. Most guys I know didnt break 300PC until they squated @400. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

03-29-2006, 03:02 PM	#20