Describing a Power Clean

tribulus

I was in a club gym last night and saw a description on the wall for doing a (power) clean and press, it went something like this:

4 step lift.

1: Romanian deadlift
2: Upright row
3: Flick the bar onto shoulders
4: Press

Now I know there's several things wrong there which I mentioned to my mate but when I tried to describe the lift myself I failed miserably in putting it into words although I can do power cleans okay thanks to some basic tips.

So how would you describe this lift?
Bare in mind it wouldn't be very serious lifters, just lads doing some gymwork in addition to GAA that would be using it.

Roper

Reef the bleedin weight off the ground and catch it on your shoulders. I'd say you'd get more people doing it right with that than with the other description!

Hanley

RDL to just below your waist, jump straight up as high as you can, and shrug.

Colm_OReilly

Here goes:

Deadlift until the weight is on your thighs.
JUMP with the weight.
Whip your elbows underneath the bar.

Have them understand the correct racking position. Everytime they rack the bar, get their elbows up. Eventually this will become habit.
Have them understand it's a jump, not a pull with the arms. if they start bending their arms pre jump, revert to jumping a few times with the bar before power cleaning it.

Go buy the poster from Rip

spiral

If you can show them Tribulus would that not be better? I think any of the olypmic lifts or power versions thereof really need somebody showing and correcting you.

tribulus

Thanks guys.

I would normally just leave it be but it's the only thing up on the wall so I assume there's a few guys using it.

I don't train there or anything spiral so that's not really an option, just wanted a simple or better description of it rather than people flicking their wrists at the top of an upright row! I certainly wouldn't be the right person to teach any type of oly lift to people either! (Though granted a power clean is fairly straightforward).

spiral

fair play

rubadub

Find a good youtube tutorial and write the link on the poster.

LightningBolt

The Power Clean

1.Open lid of Mr.Muscle

2.Put required amount on surface

3.Scrub vigorously

4.Rinse

Hanley

LightningBolt wrote: »

The Power Clean

1.Open lid of Mr.Musclewhoop ass

2.Put required amount on surface

3.Scrub vigorously

4.Rinse with the blood, sweat and tears of your enemy

Fixed that for ya.

LightningBolt

The Power Clean

1.Open lid can of Mr.Musclewhoop ass

2.Put required amount on surface

3.Scrub vigorously

4.Rinse with the blood, sweat and tears of your enemy

fixed that for you:D