Powercleans video -3 speeds - Ausbb

PTC · 05-09-2009, 01:17 AM

YouTube - powercleans

I've been asked to put a video up showing some demonstration of the powerclean. I already had filmed this video on Wednesday night to check the lifters form.

None of the lifts are maximum effort or too light. We used 90kg for all 3 lifters. To give you an idea of the effort

Chris is the first guy, 102kg, powerclean PB of 106kg
Alen is the second guy, 89kg, powerclean PB of 107.5kg
Max is the third guy, 68kg, powerclean PB of 110kg

Obviously checking out elite lifters on YouTube will give you better examples, but hopefully this should help some of you.

None of the 3 lifters have to extend too much to make these lifts, so keep that in mind.

05-09-2009, 01:44 AM

Thanks for that Markos.

How long does it usually take you to teach someone good technique on the PC and a Bodyweight lift?

PTC · 05-09-2009, 02:01 AM

I now pass all the guys that want specialized powerclean improvement on to Max, I suppose around 12 lifters have had powerclean specific sessions with him. Fat Dave has been using Max for 3 months. He is up to 90kg now. To give you an idea, he has fallen over while cleaning a dozen times in the gym, very hard to teach, but he's getting there.

Some get in 5 minutes, others take weeks.

Generally those that have jogged, have been swimming, cycling, spinning, bouncing take a lot longer than those who have done explosive sports.

I was reading an article by the US weightlifting coach, he said gymnasts took 15 minutes to learn, swimmers took weeks.

Skating is a dynamic sport, you should be able to pick it up quickly

PTC · 05-09-2009, 02:15 AM

I should mention that Chris gets coaching from Robert Kabbas at Phoenix Gym, represented Australia

trofius · 05-09-2009, 03:29 PM

Thanks Marcos, something new to try.

I might do a few weeks incorporating upright rows and then give them a worle.

05-09-2009, 03:43 PM

Something I`ve always been curious about - how much power comes from thrusting the hips and do a lot cheat by overusing the hips?Those boys don`t seem to be doing it much.

PTC · 05-09-2009, 06:03 PM

You cant cheat on a clean. These lifts are very easy for the boys as I stated.

I know for a fact that Max can clean 100kg cold, zero warm up, so a 90kg clean is like most do an empty bar.

The video is just do display the form, concentrate on the arms, Max NEVER uses his arms to pull the bar, they only bend when he starts pulling himself under the bar.

Anybody should feel free to post up a video of their form so Fadi can check it out, make sure you slow it down though.

05-09-2009, 01:17 AM	#1 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Powercleans video -3 speeds YouTube - powercleans I've been asked to put a video up showing some demonstration of the powerclean. I already had filmed this video on Wednesday night to check the lifters form. None of the lifts are maximum effort or too light. We used 90kg for all 3 lifters. To give you an idea of the effort Chris is the first guy, 102kg, powerclean PB of 106kg Alen is the second guy, 89kg, powerclean PB of 107.5kg Max is the third guy, 68kg, powerclean PB of 110kg Obviously checking out elite lifters on YouTube will give you better examples, but hopefully this should help some of you. None of the 3 lifters have to extend too much to make these lifts, so keep that in mind.

05-09-2009, 03:29 PM	#5 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Thanks Marcos, something new to try. I might do a few weeks incorporating upright rows and then give them a worle. __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html Last edited by trofius; 05-09-2009 at 04:15 PM.

05-09-2009, 01:44 AM	#2 (permalink)
Josh_GTiR Guest Posts: n/a	Thanks for that Markos. How long does it usually take you to teach someone good technique on the PC and a Bodyweight lift?

05-09-2009, 02:01 AM	#3 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	I now pass all the guys that want specialized powerclean improvement on to Max, I suppose around 12 lifters have had powerclean specific sessions with him. Fat Dave has been using Max for 3 months. He is up to 90kg now. To give you an idea, he has fallen over while cleaning a dozen times in the gym, very hard to teach, but he's getting there. Some get in 5 minutes, others take weeks. Generally those that have jogged, have been swimming, cycling, spinning, bouncing take a lot longer than those who have done explosive sports. I was reading an article by the US weightlifting coach, he said gymnasts took 15 minutes to learn, swimmers took weeks. Skating is a dynamic sport, you should be able to pick it up quickly

05-09-2009, 02:15 AM	#4 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	I should mention that Chris gets coaching from Robert Kabbas at Phoenix Gym, represented Australia

05-09-2009, 03:43 PM	#6 (permalink)
Zarkov Guest Posts: n/a	Something I`ve always been curious about - how much power comes from thrusting the hips and do a lot cheat by overusing the hips?Those boys don`t seem to be doing it much.

05-09-2009, 06:03 PM	#7 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	You cant cheat on a clean. These lifts are very easy for the boys as I stated. I know for a fact that Max can clean 100kg cold, zero warm up, so a 90kg clean is like most do an empty bar. The video is just do display the form, concentrate on the arms, Max NEVER uses his arms to pull the bar, they only bend when he starts pulling himself under the bar. Anybody should feel free to post up a video of their form so Fadi can check it out, make sure you slow it down though.