I’m going to try the heels on the ground power clean tonight.
So let me get this straight:
Basically, I pull slow-slow-slow the first few inches until the weight gets about 1-2 inches above my knees and then I just basically thrust my hips up and flip the bar over w/out jumping?
Will this style still help w/vertical leap since it’s not involving the calves/ankles as much or is it still even though I’m not jumping? Maybe the ankles/calves are still working?
Thanks for the clarification Charles. I really like your stuff and Dan John’s.
Dan will say imagine you’re in a really small room…I like to say imagine you’re in a porta-potty…stand over the bar, pull it until the bar is at knee level. At this point, weight is on heels, and you’re trying to touch your ass to the back wall and your chin to the front wall. then JUMP, and at the peak of your jump, imagine you’re trying to touch your chin to the roof.
[quote]BPC wrote:
I’m going to try the heels on the ground power clean tonight.
So let me get this straight:
Basically, I pull slow-slow-slow the first few inches until the weight gets about 1-2 inches above my knees and then I just basically thrust my hips up and flip the bar over w/out jumping?
Will this style still help w/vertical leap since it’s not involving the calves/ankles as much or is it still even though I’m not jumping? Maybe the ankles/calves are still working?
Thanks for the clarification Charles. I really like your stuff and Dan John’s.[/quote]
Hey Mr. Staley, I was wondering if the way you grip a bar affects and activation your triceps? Say I bench, but my thumbs are not around the bar, instead, out with the rest of my fingers, would it in any way, lower the activation of the triceps?
I’m sure that my Oly lifting technique sucks, but I figure it’s passable for being self taught. I no longer look like I’m having some type of seizue when I do these. My technique is flat-footed and it just sort of “happened” by accident. I use to try very hard to get to full triple extension and I usually did with the lighter weights. One day when I was going heavy I noticed that I would “forget” to extend at my ankles and noticed that my pull was far stronger when I “forgot” to extend at my ankles than when I remembered to do so. I then remembered reading Dan John’s take on the stay-on-heels method, and I also remembered reading about the Bulgarian and Greek lifters who favored a “flat-footed” style. So I figured I was doing something right and I haven’t bothered to change it.
As for your question:
I would say yes. How do I know? I once did a calf workout that left my calves sore for days. Once the soreness became bearable, I figured I’d do some cleans. My calves ached on each pull. If you notice the good lifters, they pull up and slightly back. So even though the heels remain in contact with the ground, the calves still need to flex to assist in pulling back.
Anyway, there’s 2 cents from a self-taught hack that may help.
Despite what some people say, I do not think there is an appreciable difference across the board. I’d grip the bar in whatever manner you think allows you to apply the most force, and THAT will optimally activate the tri’s.
Thanks for asking about the book. Muscle Logic will be out in October…
[quote]Xfactor88 wrote:
Hey Mr. Staley, I was wondering if the way you grip a bar affects and activation your triceps? Say I bench, but my thumbs are not around the bar, instead, out with the rest of my fingers, would it in any way, lower the activation of the triceps?
Well, unless you’re actually in the Pacific Time Zone, technically you’re on Mountain Standard Time because Arizona doesn’t change over to Daylight Savings.
Okay, now that I’ve picked on you, I’ll say this: the porta-potty explanation for learning the power clean is classic! Push your ass back like you’re trying to sit with chin forward. Then pretend the seat is ice cold which causes you to jump explosively. Pretend that the smell is so bad that you need to keep your nose in the air to try to get to the vent at the top of the porta-potty.
Okay, I liked this image way too much. It’s a little disturbing.
Yes, you’ve clearly taken the visualization far beyond it’s intended purpose
[quote]MikeTheBear wrote:
I won’t be in until a little after 6pm (pacific time) today,
Well, unless you’re actually in the Pacific Time Zone, technically you’re on Mountain Standard Time because Arizona doesn’t change over to Daylight Savings.
Okay, now that I’ve picked on you, I’ll say this: the porta-potty explanation for learning the power clean is classic! Push your ass back like you’re trying to sit with chin forward. Then pretend the seat is ice cold which causes you to jump explosively. Pretend that the smell is so bad that you need to keep your nose in the air to try to get to the vent at the top of the porta-potty.
Okay, I liked this image way too much. It’s a little disturbing.[/quote]