So, I’ve just started to try and teach myself power cleans and the like. I’ve been practicing them on my OH press day with 5/3/1. I’d very much appreciate any critique you guys can give me! Of the reps in the video i’ve posted all but rep #2 felt pretty good.
…I’d really like to get a set up bumper plates so I can just drop from the rack position. I feel as though the lowering of the bar is the most taxing on me
Again, any advice is greatly appreciated!
Thanks!
Man your clean is clean. I’m not experienced or anything, but it just looks smooth. I don’t think you’ll be able to hold that form when the weight gets heavy though. Anyways, disregard me and wait for someone more advanced for the critique.
It doesn’t seem explosive at all (serious). Seems like you’re just reverse curling it up.
You’re not getting your hips open at the top, or any hip extension at all really. Once you lift the bar to mid-thigh, you are just doing a little bunny hop to get underneath it. All your explosiveness comes from hitting full extension through the hips, ankles, and knees (triple-extension). I’ve attached a picture of what you should look like at the top of your second pull: notice how he is up on his toes and his hips are completely open (and try not to notice his dick resting on the bar).
Had to learn it myself too… and no expert either but what I noticed is that you pick it up like your deadlifting. Go ATG picking it up, giving yourself waaaaaaaaaaaaay more room to explode legwise. Like the poster above me said, it;s like a curl now. Also, dont worry about jumping or not. That will happen naturally when done correctly, using your legs.
[quote]BJack wrote:
You’re not getting your hips open at the top, or any hip extension at all really. Once you lift the bar to mid-thigh, you are just doing a little bunny hop to get underneath it. All your explosiveness comes from hitting full extension through the hips, ankles, and knees (triple-extension). I’ve attached a picture of what you should look like at the top of your second pull: notice how he is up on his toes and his hips are completely open (and try not to notice his dick resting on the bar).[/quote]
That looks painful (his dick). Also, his right quad doesn’t look normal. It’s big around the top of the thigh, gets smaller, than BAM! VMO!
[quote]BJack wrote:
You’re not getting your hips open at the top, or any hip extension at all really. Once you lift the bar to mid-thigh, you are just doing a little bunny hop to get underneath it. All your explosiveness comes from hitting full extension through the hips, ankles, and knees (triple-extension). I’ve attached a picture of what you should look like at the top of your second pull: notice how he is up on his toes and his hips are completely open (and try not to notice his dick resting on the bar).[/quote]
I see exactly what you mean. Great advice. Thanks! I’ll definitely aim to put my cock on the bar next time 
It looks fine… couple of things though: you don’t use your hips in the movement when you are about to catch (getting underneath it)… also when you do catch, remember to keep your elbows up and push them up and inward… just like when you do a front squat.
It could also be that the weight is way too light for you… in my opinion anyway
Try adding a little more weight when trying to do from check…
Hope this helps…
Not to hijack, but I started learning and I think a problem with exploding out that a lot of people may experience (myself included) is, how the hell do i use the hip pocket/extension for power bringing the bar in without bagging myself? Even that picture of the perfect clean, as was mentioned is dick is resting on the bar? I feel like I’m gonna cut my dick off if i mistime my pop. Any advice?
[quote]BigJc wrote:
Not to hijack, but I started learning and I think a problem with exploding out that a lot of people may experience (myself included) is, how the hell do i use the hip pocket/extension for power bringing the bar in without bagging myself? Even that picture of the perfect clean, as was mentioned is dick is resting on the bar? I feel like I’m gonna cut my dick off if i mistime my pop. Any advice?[/quote]
Lmfaooo… I have the same problem with hip extension. (It pisses me off sometimes lol)
I started practicing the hang clean to try and force my hips more in the movement.
Maybe you could give that a try
I will
I’m not great a olympic pulls by any means but one thing that I’ve seen work for me and a few others is to do a complex of a clean pull and then do a clean right after. Because you don’t have to get under the clean pull, it allows you to focus on full extension through the hips/knees/ankles. That sorta engraines the pattern right before you do the actual clean.
California Strength have some really good tutorial videos on their You Tube page that you may find helpful.
[quote]iamLEWIS wrote:
California Strength have some really good tutorial videos on their You Tube page that you may find helpful.[/quote]
I’ve been watching those on repeat. They are very helpful. Though, I’m definitely having issues with hip extension. Maybe it’s due to my height (6’1) and long arms or that I’m scared I’m going to rack my nuts, but I’ll find that the bar will make contact about 6 inches above my knee as opposed to near my hips. Though, the advice a poster above made about going heavier makes a lot of sense. I may not being using a weight that is forcing me to be as explosive as I need to be.
I’ll try that here soon, see how it goes and re-evaluate. One concern I have right now is that I’m going to ingrain some poor movement patterns that may be tough to break. I’m definitely going seek out some proper training from a pro here soon.
Glad the thread is still going, hi-jack away! Any help that can be given to anyone else I’m sure I can apply to myself as well.