the problem I have with 007’s advice is that we don’t know what his squat is, or what his powerclean is. Unless I missed it. I never had a problem with my squat numbers, and was able to increase my powerclean without squatting.
[quote]Koing wrote:
Joebob wrote:
Front squats… You should be able to power clean what you can front squat for a triple. Front squat often and heavy. By the sound of your numbers you probably already know this though. Good luck to you bro.
I’ve never heard of this.
The rule is you should be able to C&J your 3RM front squat with pretty good technique.
I don’t think I’ve seen anyone PC their 3RM front squat…that would be obscene.
How to Increase your PC?
Better technique (get a coach, if you can’t do the first pull so that it makes contact with your thighs your screwed as your not pulling the bar efficiently)
POWER CLEANS FROM THE HANG. This will help your pull to no end.
Pulls from mid thigh
A big thing is that a lot of people do not seem to get the 1/4 at the end of the Power Clean. Don’t just pull fast up, PULL FAST UNDER THE BAR to block in your 1/4 receive position. This alone can add 5Kg on to your PC with no gain in strength. Just focus on getting under the bar faster.
If your feet go out sidewards too much your definately not doing it properly.
Koing[/quote]
You are right about the C&J and FS 3RM.
[quote]Dr.PowerClean wrote:
Hey Koing, I’m that obscene guy that can PC my 3RM front squat-did it with over 400 in my youth and now still at near 300. It really is a function of being a PC zealot, with an imbalanced body and undertrained legs.
But you said something that really interests me. I always tended to put my feet out a little wide, and lately, I did a video and noticed they are out far wider than ever-now they are like at PL back squat width.
I have no clue why this is, it is not intentional. Poor flexibility? Old age? Any ideas?
Sorry, Arnoud, not trying to hijack. Doc
Doc[/quote]
I know a guy that PC a seriously high % of his 1RM front squat but he doesn’t squat much.
But IMO if you can PC you 3RM that is sick. You should be able to full Clean a lot more, at least 15% depending on how low your PC is.
And of course how much your practice your PC. I hardly ever PC but have done 122 and PC it also. Triples with 110kg from the hang jerking the first two.
The feet go out sideways a bit, about shoulder width and IDEALLY no more then your full Clean/ Snatch/ Squat positions. If you go out further it is because of a technique break down. Because the weight is ‘heavier’ you’ll split your feet out sideways to be able to get in to a ‘lower’ position. BUT th is is not the way to do it. You should ideally squat a bit lower to get lower and not split your feet out sideways to do it.
A lot of Footballers and beginners do this. This is not correct. The risk to injury is much greater then if you squated a bit deeper.
400lb PC is a f0cking lot! How much did you weigh? What was your best Jerk? 300lbs now a days is still a very decent figure. That would at least be 330-340lbs at the minimum for a full Clean still!
Koing
DS007, power cleans are different from olympic cleans. You use little or no knee bending when doing them. The reason why weightlifters use squats in their program is because they have to catch the weight at the bottom of the squat.
The “everything else is noise” is because the hip extensors are already used extensively in olympic lifts, and adding deadlifts to the mix will place too much overload on them. In that regard, the hamstrings and glutes play a more important role in power cleans than the quads.
Power Cleans are caught above parallel. Anything below is a full Clean. So you have a knee bend in the Power Clean.
Just that most people don’t get deep in a PC as it is very hard to recover it as it gets nearer to parallel. Much easier to get to the bottom of a full Clean as you don’t hve to ‘block’ the weight reverse direction and go back up.
You just hit rock botttom and then
A) catch the bounce and power up
B) get flattened, don’t get the bounce and get up
C) bounce a few times and eventually latch on to one of the bounces!
Most OLifters don’t DL as the first part of the lift is the easiest. The First pull is generally easy no matter what the weight is, if your going to Clean it that is.
The hard part of the transition is from the 2nd pull to the receive position.
Pablo Lara @ 75Kg PC 180 or 190Kg!!! SICK power. I couldn’t find his youtube videos but he is an awesomely sick lifter. H is full Cleans weren’t that much better. I think his best C&J was 205? His Jerks were solid also.
Koing
When they say you can jerk your 3 RM front squat, they mean REAL front squats, all the way down, perfect form, straight back. Not these half-assed parallel front squats with a slight good morning at the top you see most dumbasses doing.
I am no expert, but wouldn’t adding some Power Snatches to your training help?
The bar has to travel a longer distance so you need to produce a lot more power for the same amount of weight.
Besides it will add a good/harder variation to ur program thus ur body has a new stimuli to respond to.
I may be totally off here, but as far as deadlifts go, wouldn’t romanian deadlifts be a little more specific to o-lifting than regular deadlifts? As far as the first pull goes anyways? It’s pretty late and I’m on painkillers right now, but it seems to me like I learned that at some point.
[quote]NeoSpartan wrote:
I am no expert, but wouldn’t adding some Power Snatches to your training help?
The bar has to travel a longer distance so you need to produce a lot more power for the same amount of weight.
Besides it will add a good/harder variation to ur program thus ur body has a new stimuli to respond to. [/quote]
Or better yet CLOSE GRIP POWER SNATCH 
Koing
[quote]TheJonty wrote:
I may be totally off here, but as far as deadlifts go, wouldn’t romanian deadlifts be a little more specific to o-lifting than regular deadlifts? As far as the first pull goes anyways? It’s pretty late and I’m on painkillers right now, but it seems to me like I learned that at some point.[/quote]
When I mean DL I mean a Clean grip DeadLift as it is more specific to OLifting. Leaning over the bar as much as possible and not shoulders behind the bar like the PL DL. You may not lift as much but it is better for an OLifter.
Heavy Pulls properly are a great way to improve your PC. Load up 110% of your best Clean and go to town on it!
Koing
[quote]Koing wrote:
NeoSpartan wrote:
I am no expert, but wouldn’t adding some Power Snatches to your training help?
The bar has to travel a longer distance so you need to produce a lot more power for the same amount of weight.
Besides it will add a good/harder variation to ur program thus ur body has a new stimuli to respond to.
Or better yet CLOSE GRIP POWER SNATCH
Koing[/quote]
Oh, that’s a cool exercise. It’s a bit more technical though.
You’re the man, Koing. I said clean grip deads about thirty posts ago. I should have added, doing several reps this way with the weight you are hoping to clean gets you very familiar with the “feel” of that weight. I think that helps avoid that “oh shit this feels heavy” thought you sometimes get when trying a PR clean for the first time.
But I also think doing 1RM deads are worthless and probably counterproductive to OL.
Doc
[quote]Dr.PowerClean wrote:
You’re the man, Koing. I said clean grip deads about thirty posts ago. I should have added, doing several reps this way with the weight you are hoping to clean gets you very familiar with the “feel” of that weight. I think that helps avoid that “oh shit this feels heavy” thought you sometimes get when trying a PR clean for the first time.
But I also think doing 1RM deads are worthless and probably counterproductive to OL.
Doc[/quote]
This was also why we used jump shrugs. you use a supramaximal clean weight and learn to explode with it. It helps a lot.
[quote]Dr.PowerClean wrote:
…
But I also think doing 1RM deads are worthless and probably counterproductive to OL.
Doc[/quote]
hum… I am not sure about this, I would to refute it but I don’t have much in the way of any conclusive evidence.
Either way I will still do them. They make u strong and are fun!
[quote]NeoSpartan wrote:
Dr.PowerClean wrote:
…
But I also think doing 1RM deads are worthless and probably counterproductive to OL.
Doc
hum… I am not sure about this, I would to refute it but I don’t have much in the way of any conclusive evidence.
Either way I will still do them. They make u strong and are fun![/quote]
Strong is one thing but to get a big PC you will need to be able to shift the weight REALLY FAST when it gets past your knees to full extension. This will only be achieved properly by doing Clean/ Snatch pulls from the floor, from the hang or off blocks.
A mate, probably the strongest guy I know (200, 300, 330 in the big 3 PL in KG, RAW) can only PC 135Kg. He’s fast as anyone off the floor to his knees but it is entirely something else to get the 2nd pull as fast like that whilst keeping your shoulders over the bar and driving IN and UP with your hips and shrugging like a mofo and pulling under the bar to rack it solidly.
1RM Clean pulls should e used sparringly. BUT if your having great success with them, then go for it! You may be limited by limit weights and not speed.
There are many way to skin the same cat 
Koing
[quote]Koing wrote:
NeoSpartan wrote:
Dr.PowerClean wrote:
…
There are many way to skin the same cat
Koing
[/quote]
W.O.W
Words of wisdom