Powerclean instructional video - Ausbb

PTC · 25-09-2009, 05:00 PM

Lots of talk about powerclean instruction. I made this video for my interstate clients.

It should help. I show the 90kg clean at 3 speeds from 3 different lifters

YouTube - powercleans

nievs · 25-09-2009, 05:02 PM

Thanks Markos

hyjak · 25-09-2009, 11:30 PM

i notice they have a fairly wide grip outside of their shoulders, im pretty sure my grip is a lot closer in.

hyjak · 28-09-2009, 04:41 PM

also what is an ideal set/ rep range to train powercleans? normally when i do them at PTC it will go something like:

3 x 40
3 x 50
3 x 60
1 x 65
1 x 70

etc.

i want to do them at home each session now adding 2.5kgs whenever i get the set, would this be best done with a 5x5 or because they are so taxing with the heavier weights should i do something like 5x3 or just stick to a pattern like first mentioned?

PTC · 28-09-2009, 04:43 PM

5 reps are too many unless your using too light a weight

28-09-2009, 04:46 PM

So what David has listed above for what he does at PTC should be alright. 3, 3, 3, 1, 1, 1?

After doing quite a few of these now and watching quite a few vids the attached vid looks SO MUCH different to me now than when it was first posted. I still bend my arms to bloody early. ARGHH!!!

hyjak · 28-09-2009, 04:49 PM

i might try a 5x3 then

raphsta · 14-10-2009, 05:24 PM

Hey Markos,
In another thread, you posted some power clean tips by Jim Wendler. One of which was:
----
4. Once the bar passes the knees, jump like you mean it.
---

Is that how you teach the power clean too? or is it more of a focus on hip drive forward?
I've read a few articles recently, some saying it's a "jump", while others saying jumping is the wrong way to learn it. I should just shut up and power clean, but it is interesting to read other peoples views

I believe Fadi also mentioned that he never heard the jump terminology used in respect to the power clean back when he was at the AIS.. Interested to hear your thoughts.

PowerBuilder · 14-10-2009, 07:14 PM

So in theory when the bar passes your hips you should be bending your arms. I'll give that a go. I'm gulty of not giving the PC a proper go. I've done them, but not, to a great extent

PTC · 14-10-2009, 11:59 PM

No arm bending

When the arm bends, the power ends.

Same say jump, this confuses plenty of people, as long as your extending your hips all the way through, and finishing your pull, your going okay.

Max powercleaned 112.5kg tonight, and gave 120kg a good ride. He doesnt actually jump, because the weight is so heavy it wont allow him, but he is attempting to get as high as possible as fast as possible so he can dive under the bar.

25-09-2009, 05:00 PM	#1 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Powerclean instructional video Lots of talk about powerclean instruction. I made this video for my interstate clients. It should help. I show the 90kg clean at 3 speeds from 3 different lifters YouTube - powercleans

25-09-2009, 11:30 PM	#3 (permalink)
hyjak Active Member Join Date: Jul 2009 Location: Melbourne Gender: Posts: 1,877	i notice they have a fairly wide grip outside of their shoulders, im pretty sure my grip is a lot closer in. __________________ Resident Reese's addict - powered by peanut butter cups

28-09-2009, 04:41 PM	#4 (permalink)
hyjak Active Member Join Date: Jul 2009 Location: Melbourne Gender: Posts: 1,877	also what is an ideal set/ rep range to train powercleans? normally when i do them at PTC it will go something like: 3 x 40 3 x 50 3 x 60 1 x 65 1 x 70 etc. i want to do them at home each session now adding 2.5kgs whenever i get the set, would this be best done with a 5x5 or because they are so taxing with the heavier weights should i do something like 5x3 or just stick to a pattern like first mentioned? __________________ Resident Reese's addict - powered by peanut butter cups

28-09-2009, 04:49 PM	#7 (permalink)
hyjak Active Member Join Date: Jul 2009 Location: Melbourne Gender: Posts: 1,877	i might try a 5x3 then __________________ Resident Reese's addict - powered by peanut butter cups

25-09-2009, 05:02 PM	#2 (permalink)
nievs Regular Member Join Date: Sep 2009 Location: Melbourne Gender: Posts: 303	Thanks Markos

28-09-2009, 04:43 PM	#5 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	5 reps are too many unless your using too light a weight

28-09-2009, 04:46 PM	#6 (permalink)
Josh_GTiR Guest Posts: n/a	So what David has listed above for what he does at PTC should be alright. 3, 3, 3, 1, 1, 1? After doing quite a few of these now and watching quite a few vids the attached vid looks SO MUCH different to me now than when it was first posted. I still bend my arms to bloody early. ARGHH!!!

14-10-2009, 05:24 PM	#8 (permalink)
raphsta Junior Member Join Date: Sep 2009 Location: Sydney Gender: Posts: 120	Hey Markos, In another thread, you posted some power clean tips by Jim Wendler. One of which was: ---- 4. Once the bar passes the knees, jump like you mean it. --- Is that how you teach the power clean too? or is it more of a focus on hip drive forward? I've read a few articles recently, some saying it's a "jump", while others saying jumping is the wrong way to learn it. I should just shut up and power clean, but it is interesting to read other peoples views I believe Fadi also mentioned that he never heard the jump terminology used in respect to the power clean back when he was at the AIS.. Interested to hear your thoughts.

14-10-2009, 07:14 PM	#9 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,166	So in theory when the bar passes your hips you should be bending your arms. I'll give that a go. I'm gulty of not giving the PC a proper go. I've done them, but not, to a great extent

14-10-2009, 11:59 PM	#10 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	No arm bending When the arm bends, the power ends. Same say jump, this confuses plenty of people, as long as your extending your hips all the way through, and finishing your pull, your going okay. Max powercleaned 112.5kg tonight, and gave 120kg a good ride. He doesnt actually jump, because the weight is so heavy it wont allow him, but he is attempting to get as high as possible as fast as possible so he can dive under the bar.