Lacking a good coach, I wasn’t sure of too many good sites to try and get good feedback on my form, so I figured I’d ask here.
This is my first time doing power cleans, obviously it’s not full, I’m starting from the hip.
The weight is roughly 95 lbs, I feel like I can go up to almost bodyweight at 140-145lbs, however I wanted to make sure my form was good before jumping weight like that.
Few things I noticed watching the video and comparing it to videos of Olympic lifters:
Elbows could be slightly higher [bar sometimes knicked the clavicle / issues with wrist flexibility]
Feet moving backward during the initial hip drive
Possibly not shrugging enough
Any constructive criticism is greatly appreciated.
I could be completely wrong, but here’s what I would do.
Spend some time working with a weight much heavier than you are in the video. By keeping the weight light, you’re doing all sorts of things that sort of work their way out as you get heavier.
On some reps, you’re coming forward, but you’re able to recover. On others, you’re too far backward, but you’re able to recover. Load the bar heavy enough that you really can’t afford to be too far forward or too far backward (you know, because you’ll actually lose control of it), and you’ll naturally find a pretty good bar path.
Then, if you take it even heavier, you’ll sort of learn how to propel the bar up with your legs and glutes, because powering it up with your arms won’t move the bar high enough. High pulls can help teach you this.
Once you’ve got some of that figured out, then go back to a light weight (like where you are), and apply what you learned. You really just don’t have enough control over the weight, or your body, at this point. It’s not a bad thing; you’ll get better.
But this may not be a proper way to teach the lift, and it may do more harm than good. That’s just simply what I, myself, would do.
First off I would buy the book starting strength. Sit down with it for an afternoon, read, and practice. I’m no expert, but one of the things I noticed is you need to initiate the movement by sitting back. The bottom of a power clean is the start of a deadlift. I realize your’e doing a hang power clean, but its still a variation of the power clean and you need to push your butt back. From the hang position you need to unlock your knees slightly, then lower the bar down your thighs by pushing your butt back, not your knees forward. Doing this right should give a stretch in your hamstrings, what your trying to load. Think weight on your heels. This makes sure the power and explosiveness is coming from your hips. The bottom position of yours looks like your in a half squat, which is messing up the things I just mentioned as well as causing your arms to bend, as well as preventing the bar from moving in a straight path up your thighs.
Also can’t see your feet but they should be in a deadlift stance, not a squat. So narrower and toes not as turned out. Post a follow up video soon so we can see how you’re progressing.