Power Clean

RealistSpy

Hi,

Quick question how can I get stronger for my power clean. I can't seem to lift over my body weight of 65kg. I always fail at 70kg.

d'Oracle

RealistSpy wrote: »

Hi,

Quick question how can I get stronger for my power clean. I can't seem to lift over my body weight of 65kg. I always fail at 70kg.

Find a coach?

squod

RealistSpy wrote: »

Hi,

Quick question how can I get stronger for my power clean. I can't seem to lift over my body weight of 65kg. I always fail at 70kg.

Time to reverse the pyramid. Warm up with whatever you do . Then try the 70kg again for one rep. Then work that weight from hi to lo. Clean at 70 then 65 then 60 and so on.

So say 8 X warm-up
to 1 X 70kg
to 3 X 65kg
to 5 X 60kg
to reps X 50kg


A reverse pyramid. Good luck.

Colm_OReilly

huh?


OP - without seeing your technique it's hard to know what's stopping the gain but:
How's your deadlift? Is it strong enough?
Are you still slow with your first pull?
What can you hang power clean?
Where are you losing the clean?
What's your front squat?
How's your elbow speed/shoulder flexibility?

RealistSpy

My deadlift is 135kg @ 4reps
I think i might be slow with the first pull.
I can Hang Clean 65kg
I am losing the 70kg right about my chest area
I have never front Squat!
elbow is fast shoulders might be tight.

Colm_OReilly

My guess would be, and again this can only be a guess, is that you're not getting under the bar fast enough.

Most people I see who can power clean relatively well will not drop fast enough into the squat (even though it's just a 1/4 squat). This only becomes a problem at maximal loads.

My suggested solutions would be to start front squatting, squat cleaning, and consciously practice catching the bar lower in your warm ups/sub maximal attempts.

Hope this helps,
Colm

cardio,shoot me

colm, what shoes would you reccomend for power cleaning, i have a pair of ironwork 3s for squatting and, well, at the moment im looking for any excuse to use them. but if cons or barefoot would be better id change

brianthebard

cardio,shoot me wrote: »

colm, what shoes would you reccomend for power cleaning, i have a pair of ironwork 3s for squatting and, well, at the moment im looking for any excuse to use them. but if cons or barefoot would be better id change

not colm but I'm pretty sure they are oly lifting shoes? even if they aren't if you like them so much I don't know why you wouldn't use them for the cleans and you could try them on the deadlift too, ripp recommends an elevated heel. Its worth trying them out at any rate.

Transform

Colm_OReilly wrote: »

My guess would be, and again this can only be a guess, is that you're not getting under the bar fast enough.

Most people I see who can power clean relatively well will not drop fast enough into the squat (even though it's just a 1/4 squat). This only becomes a problem at maximal loads.

My suggested solutions would be to start front squatting, squat cleaning, and consciously practice catching the bar lower in your warm ups/sub maximal attempts.

Hope this helps,
Colm

totally agree on this and is something i have to work on every single week

Hanley

cardio,shoot me wrote: »

colm, what shoes would you reccomend for power cleaning, i have a pair of ironwork 3s for squatting and, well, at the moment im looking for any excuse to use them. but if cons or barefoot would be better id change

Duuuuuuude c'mon!!! You're asking are oly lifting shoes good to wear for oly lifts??

cardio,shoot me

yea i just realised how retarded it was after i posted it

RealistSpy

Thanks everyone and squod for the advice. I finally managed to 70kg Power clean 2 day. First attempt was fail to my quads and second attempt from my quads for a clean.

The poblem is the squating bit, I seem to lose balance. With the 70kg i had to be very fast.

RealistSpy

UPDATE: I can now clean 70kg no problem

brianblaze

RealistSpy wrote: »

UPDATE: I can now clean 70kg no problem

I love progress!!!

It's like when I moved up to using 20kg dumbbells for the first time!

Ah the heady days of gym innocence...