Powerclean instructional video - Page 3 - Ausbb

trofius · 02-11-2009, 11:39 PM

I have only done one session with these lifts i can see why they would be empowering to do.

My question is after wards my forarms felt really worked, am I doing it wrong? I might be doing a power upright row sort of a thing, too much arm and shoulder not enought drive, and dive under??? up to 70 felt ok, 80 was just wayy too much to get under.

03-11-2009, 12:16 AM

Mick, try doing Power Shrugs and then some Hang Cleans. It has helped my technique.

In saying that I haven't done them for a while.

Bluey · 04-11-2009, 09:19 AM

Hang Cleans will be good as they make you use proper technique, you cant just rip and curl the bar up.

trofius · 04-11-2009, 12:44 PM

thanks I will give the hang cleans a go, My forearms are still shot from last week, last work out was crap as I couldnt hang on properly

brendon · 04-11-2009, 01:22 PM

Clean - click here

there are many progressions to do the powerclean or clean.

stretch the shoulders, triceps, forearms and wrists. do this stretching before and after and that will help with keeping your elbows pointing out horizontally. also record yourself doing the lift and then compare yourself to actual pro lifters. and watch losts of videos. get the movement in your head will help in knowing what to do.

Bluey · 04-11-2009, 02:39 PM

^^^
I dont watch videos. I watch Brendon, He knows how to clean a bar damn well.

06-11-2009, 09:31 PM

Powercleans are my new favorite exercise! Doing ten in a row really takes it out of me. Only doing 80lb at the moment but its at my limit as I feel like I want to pass out after doing them. I find they put an enormous strain on your body which is really good!

Fadi · 06-11-2009, 11:11 PM

Quote:

Originally Posted by -LJ-

Powercleans are my new favorite exercise! Doing ten in a row really takes it out of me. Only doing 80lb at the moment but its at my limit as I feel like I want to pass out after doing them. I find they put an enormous strain on your body which is really good!

Hi LJ,

If you can do 10 in a row, it's a sign that you're capable of a fair bit more weight on the bar. However that is not why I'm "talking" with you now. It's the fact that when a weight is light for your strength capability, you'd really have to either slow the lift down slightly (sometime without realising), or knock your knees silly with a very fast and accelerating bar. In other words, the bar travels so damn fast off the floor that your knees won't have enough time to "retract" to allow free movement.

So my question to you is this; are you knocking your knees with the bar? If not, you may find that you're not at full speed (which is fine with a light weight unless you want screaming knee caps)

!

Fadi.

07-11-2009, 12:05 AM

Quote:

Originally Posted by Fadi

Hi LJ,

If you can do 10 in a row, it's a sign that you're capable of a fair bit more weight on the bar. However that is not why I'm "talking" with you now. It's the fact that when a weight is light for your strength capability, you'd really have to either slow the lift down slightly (sometime without realising), or knock your knees silly with a very fast and accelerating bar. In other words, the bar travels so damn fast off the floor that your knees won't have enough time to "retract" to allow free movement.

So my question to you is this; are you knocking your knees with the bar? If not, you may find that you're not at full speed (which is fine with a light weight unless you want screaming knee caps)

!

Fadi.

Hi Fadi, no I'm not knocking my knees with the bar on the way up. The weight did feel pretty easy thou. I was able to do one powerclean that turned into a snatch (elbows not completely locked though).

Fadi · 07-11-2009, 03:24 AM

Quote:

Originally Posted by -LJ-

I was able to do one powerclean that turned into a snatch (elbows not completely locked though).

This I've got to see LJ

! Oh man you're a classic. I'm still laughing. Thanks.

PS: how wide are you placing your hands for this to turn into a snatch? Oh man you're killing me here...

! Hey,I'm laughing with you not at you, Ok?!

Fadi.

02-11-2009, 11:39 PM	#21 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	I have only done one session with these lifts i can see why they would be empowering to do. My question is after wards my forarms felt really worked, am I doing it wrong? I might be doing a power upright row sort of a thing, too much arm and shoulder not enought drive, and dive under??? up to 70 felt ok, 80 was just wayy too much to get under. __________________ 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

04-11-2009, 09:19 AM	#23 (permalink)
Bluey Regular Member Join Date: Sep 2009 Location: Canberra, ACT Gender: Posts: 319	Hang Cleans will be good as they make you use proper technique, you cant just rip and curl the bar up. __________________ Lifts: Deadlift: 260kg Squat: 215kg Powerclean: 115kg Bench: 125kg Overhead 100kg at 128kg bw RAW.

04-11-2009, 12:44 PM	#24 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	thanks I will give the hang cleans a go, My forearms are still shot from last week, last work out was crap as I couldnt hang on properly __________________ 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

04-11-2009, 01:22 PM	#25 (permalink)
brendon Elite Member Join Date: Oct 2009 Location: ACT Gender: Posts: 983	Clean - click here there are many progressions to do the powerclean or clean. stretch the shoulders, triceps, forearms and wrists. do this stretching before and after and that will help with keeping your elbows pointing out horizontally. also record yourself doing the lift and then compare yourself to actual pro lifters. and watch losts of videos. get the movement in your head will help in knowing what to do. __________________ Current BW 98kg ,height 5ft 11 : Bench: 130kg x1, Squat: 200kg x1 Deadlift: 240kg x1 Clean: 125kg Overhead: 110kg All lifts 100% raw Last edited by brendon; 04-11-2009 at 01:24 PM.

04-11-2009, 02:39 PM	#26 (permalink)
Bluey Regular Member Join Date: Sep 2009 Location: Canberra, ACT Gender: Posts: 319	^^^ I dont watch videos. I watch Brendon, He knows how to clean a bar damn well. __________________ Lifts: Deadlift: 260kg Squat: 215kg Powerclean: 115kg Bench: 125kg Overhead 100kg at 128kg bw RAW.

03-11-2009, 12:16 AM	#22 (permalink)
Josh_GTiR Guest Posts: n/a	Mick, try doing Power Shrugs and then some Hang Cleans. It has helped my technique. In saying that I haven't done them for a while.

06-11-2009, 09:31 PM	#27 (permalink)
-LJ- Guest Posts: n/a	Powercleans are my new favorite exercise! Doing ten in a row really takes it out of me. Only doing 80lb at the moment but its at my limit as I feel like I want to pass out after doing them. I find they put an enormous strain on your body which is really good!