I’m really trying to incorporate more oly lifts into my powerlifting training. I’ve always had a problem doing power cleans of starfishing. By starfishing , I mean spreading my legs wider in order to catch the bar. My overall squat stance is a little wider than normal, just due to the way I’m built. I really can’t squat very narrow. Should I start in a wider stance to begin with and not move my feet? Any advice would help, thanks.
I may be wrong since i just started doing C&J but when i drop down to catch the bar my legs tend to move from about inside shoulder width to a inch or two outside shoulder width i feel stronger with a wider base.
How wide are you going?
[quote]nkklllll wrote:
How wide are you going?[/quote]
I start just within shoulder width and finish just outside shoulder width.
Doesn’t sound like real “star-fishing.” I mean, when I catch a full clean I move my feet from direcctly under my shoulders to a couple inches outside my shoulders. I power clean the same way. From what you’re describing, I don’t think this is a problem, but without a video I can’t be sure.
If you’re still catching in a stable position (hips NOT tucked under you, catching the bar in a position that matches a position you would be in during a front squat) I’m betting that you’re fine.
[quote]nkklllll wrote:
Doesn’t sound like real “star-fishing.” I mean, when I catch a full clean I move my feet from direcctly under my shoulders to a couple inches outside my shoulders. I power clean the same way. From what you’re describing, I don’t think this is a problem, but without a video I can’t be sure.
If you’re still catching in a stable position (hips NOT tucked under you, catching the bar in a position that matches a position you would be in during a front squat) I’m betting that you’re fine. [/quote]
Okay, thanks. From what I’ve seen, some make it seem like taboo to move your feet at all. I guess it’s just one of those things where everyone’s slightly different, but it doesn’t make it wrong. I catch it in a low position and am under control.
here’s an example of Behdad Salimi doing it, he’s an olympic champion.
Here’s another good lifter from Lindenwood University spreading his feet during a power clean
Thanks. That looks almost identical to what I do. Was just doing some reading and saw moving your feet was a no no. Looks like I’m fine lol.
Don’t know where you read that, but moving your feet is essential!! Unless your specifically doing a no-foot clean/power clean as a drill.
As far as training explosiveness, what’s more effective. Hang power cleans, or power cleans from the floor?
Liao Hui is a Starfishing Mother and it seems to work for him.
LB
[quote]SirTroyRobert wrote:
As far as training explosiveness, what’s more effective. Hang power cleans, or power cleans from the floor? [/quote]
Hard to say. I always thought hang cleans were a terrific exercise, but they’re also somewhat easier to “cheat” on IMO. I prefer lifts from the floor, but both have their utility.
It depends on a couple things. If you have good technique and for sure don’t bend your arms early, then hang power cleans will be the better of the two. I find that with hang power cleans I tend to use my back too much. I would suggest lifting from the floor.