Power clean in slow motion
Posted: 12 July 2014 04:51 AM   [ Ignore ]
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Slow motion study of what occurs on Power clean, Important to keep your arms hanging like ropes thru pull,Some newer lifters tend to muscle the transitition to the rack position. It is actually done thru generated momentum on second pull of clean. http://vimeo.com/100580832

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The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 12 July 2014 07:29 AM   [ Ignore ]   [ # 1 ]
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Thanks for posting this Guy. It’s almost like you only pivot at the elbows instead of pulling with your arms. Still having a hard time figuring out where a majority of the momentum is coming from.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 12 July 2014 07:46 AM   [ Ignore ]   [ # 2 ]
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TM79 - 12 July 2014 07:29 AM

It’s almost like you only pivot at the elbows instead of pulling with your arms.

By jove I think you’ve got it!!! Fast elbows friend, fast elbows!

Remember what Coach Burgener says: When the arm bends, the power ends…

What OPG57 is getting at is this:  Arms are basically useless until the bar has reached the highest its going to go.  THEN you can pull on the bar and whip those elbows under it. 

TM79 - 12 July 2014 07:29 AM

Still having a hard time figuring out where a majority of the momentum is coming from.

Power and momentum are coming from Dat a#%.  Your legs and hips are going to generate the power to get the bar off the floor and past the knees, and then from the knees into the air. 

Practice hang cleans and using no arms until you can get the bar to float up.

TP

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Posted: 12 July 2014 08:17 AM   [ Ignore ]   [ # 3 ]
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Thanks so much to each of you.  I’m definitely going to practice these.  Looks like I was doing all the work with my back and arms.  Working on getting deeper on the squats has helped my knees out and should help in generating the correct kind of power on these movements.  You guys are the best!  cool smile

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 12 July 2014 08:20 AM   [ Ignore ]   [ # 4 ]
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Glad to help. 

It’s like golfing or boxing where you realize your arm is just the business end…the hips are the motor…

TP

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 12 July 2014 08:38 AM   [ Ignore ]   [ # 5 ]
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TexasPatrick - 12 July 2014 08:20 AM

Glad to help. 

It’s like golfing or boxing where you realize your arm is just the business end…the hips are the motor…

TP

Good examples Patrick winkThe coach B example of ropes is my favorite also . The legs are the primary mover to start the lift. The back remains static in a flat position . when you get to upper thigh region the second pull begins. This is where Hip flexors bring hips into contact or just brush the bar.this is also where the explosion of energy occurs that gets big weights over head. Most beginners believe momentum is created from floor up that’s why you see them using so much back jerking it off floor . Actually you are just doing a deadlift till you’re above your knees. The lift starts after that. Heres an example watch my transition from floor to above the knee and how slow lift is compared to explosive portion. http://vimeo.com/94580802.


I wanted to make another point about how the power for cleans and snatches is created in a very small zone of movement .
Watch this video from Catalyst athletics. The Lifter Zack is doing dip snatches . These are executed with bar starting in hang position at hip crease. This young man is doing near max snatches at this high position. As you see it rules out any need for additional momentum from floor to knee to generate the speed required to get weight overhead. This is what speed looks like on Olympic lifters who train Cleans and Snatches on a daily basis.  http://youtu.be/Q_fBH-j7ZQY

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The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 12 July 2014 03:41 PM   [ Ignore ]   [ # 6 ]
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I’m not sure if there are any improvements between the pulls on these two videos or not. 

Power Snatch, 95 lbs (Last night)
http://youtu.be/EP6k9wzASGU

Power Snatch, 75 lbs (Today) Focusing on the Second Pull and Pivoting at the elbows:
http://youtu.be/_u8R4oOYraE

To me it looks like my arms remained relatively straight in the second video.  I’m not sure if that’s an improvement.  It is slightly less weight so I may not have really needed to “muscle” it as much.  I was at least trying not to use my arms.  LOL

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 12 July 2014 04:30 PM   [ Ignore ]   [ # 7 ]
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TM79 - 12 July 2014 03:41 PM

I’m not sure if there are any improvements between the pulls on these two videos or not. 

Power Snatch, 95 lbs (Last night)
http://youtu.be/EP6k9wzASGU

Power Snatch, 75 lbs (Today) Focusing on the Second Pull and Pivoting at the elbows:
http://youtu.be/_u8R4oOYraE

To me it looks like my arms remained relatively straight in the second video.  I’m not sure if that’s an improvement.  It is slightly less weight so I may not have really needed to “muscle” it as much.  I was at least trying not to use my arms.  LOL

Hi Trent, Ok watch some the example videos I posted again. notice how you keep the bar away from your body. You still are not engaging the hip element where the bar stays in close to body on pull above knees I noticed you start on your toes instead of flat footed,you will learn to pull from the heals when you become more advanced and gain ankle flexibility. You look better than yesterdays pull though. keep practicing .It doesn’t happen overnight. Looking at your workout area I would recommend getting rid of Rug. Build a platform that has a 4x8’ sheet of 3/4” plywood. Furniture grade is preferable. Make sure to anchor it to garage floor.Place rubber matting 3/4” 2’ x 6’ on sides of platform Go to livestock store and you can find stall matting 4 x 6’ that can be cut down middle . this will cushion dropped weights. finally. purchase some 10 kg bumper plates at very least. these are much better to drop than metal plates. Buy 20 kg plates later when you get stronger. If you can afford it purchase some Olympic lifting shoes.these will make a world of difference from a standpoint of stability grip and heel angle to make squatting easier. I just ordered some Nike Romaleos 2 from the Rogue site. judging from comments and people who’s opinion I respect. I believe they were a good choice. Be patient all these elements will come together with practice.Take care Trent.  wink

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The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 12 July 2014 04:53 PM   [ Ignore ]   [ # 8 ]
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Thanks Guy.  I’ll look into building a platform.  Some bumper plates would be a great thing.  It seems like every time I watch the videos you post and compare them with mine I notice something new to work on.  Thanks for the advice.  I’ll definitely keep practicing these.  wink

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 12 July 2014 05:05 PM   [ Ignore ]   [ # 9 ]
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TM79 - 12 July 2014 04:53 PM

Thanks Guy.  I’ll look into building a platform.  Some bumper plates would be a great thing.  It seems like every time I watch the videos you post and compare them with mine I notice something new to work on.  Thanks for the advice.  I’ll definitely keep practicing these.  wink

Its a learning process. it took me years of my own trial and error learning tid bits from here and there. Glad I can help make your journey a little less painful. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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