5 Tips for Power Cleans

[@klaustrainer]

Thanks, this is useful information! I haven't considered doing box jumps as part of my warm up routine for power cleans before, and I'm looking forward to trying this out later today :)

[@NOORKHAN0o]

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[@alejandrocarranza1912]

You are right, it makes absolutely no sense

[@Ryanv7x]

Needed this one! Thanks!🙏

[@dfitz5384]

I hope it helps!

[@ThunderChickenBucket]

learned a lot with this one, thanks as always for the tips!

[@ashwinsrinath8955]

Great tips for the power clean, thanks!

[@nickalejandro5869]

Sweet training facility! Did you break entry to shoot a weightlifting video in the middle of the night? I know the twoyoutes love weightlifting but c’mon man that’s a bit extreme.Lol You guys are great incredible work ethic’s all the best have a prosperous year!

[@christopherseat9871]

The show in town. Thankyou Sika Strength.

[@zachboskovich6616]

This was a great one. Thank you.

[@hairysquatter]

Perfect timing!!

[@teiwaztim1482]

this video dropped between squats and power cleans. must be a sign. thank ye gentlemen.

[@FunkZoned]

Getting stronger might help me

[@l0venp34ce5]

is 5:05 actually supposed to be dynamic start? I'd assume starting with a static start would be the recommendation, not dynamic and for me at least a static start is slower because I cannot "bounce" (stretch reflex?)

[@legrandfromage9682]

Would kettle bell swings be an alright warmup if I don’t have a box to jump on

[@madworld109]

You could just do vertical jumps, they'd probably be better. Kettle-bell swings is a hinge movement, which is different to what happens when you jump or do clean and snatches. These are "extension" movements

[@hyugahyuga3761]

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[@joeberger3441]

I can't differentiate my powers from fulls. My body just doesnt want to pull myself under that deep even though I'm perfectly capable of front squatting ATG. My power clean PR (250 lbs) has me in probably a quarter squat position in the catch. If i go any heavier i miss the lift rather than get under it. Occasionally i starfish my heavy singles too. Anyone relate to this?

[@hamm0155]

Absolutely! Struggle for years. My strategy, which I got from listening to/reading Greg Everett, is mostly stay away from intentionally doing powers. Instead, do lots of hang cleans and full cleans where you practice catching low. I have this problem even more in the snatch so I almost never intentionally do power snatches. I have loosened up on this somewhat more recently, but I think some version of this approach can help and may even be necessary.

[@clintiacuone1703]

Are you always trying to pull the bar as high and hard as you possibly can?!

[@joeberger3441]

​@@clintiacuone1703for the most part, yes! I try to mentally think of pulling under, but not until the 2nd pull is completed and the bar has upward momentum. It's fuckin hard lol

[@clintiacuone1703]

@ as hammy above has said, limit the amount of the power snatching and power clean work you do and just work on fulls. Outside of that in the clean practice only pulling to the belly button and no higher as that is the minimum height needed to get under it and lots of tall cleans also only pulling to belly button height, the idea is to move yourself to the bar not the bar to you

[@clintiacuone1703]

@ I say the previous stuff as the higher and harder you pull the bar it will always force you to catch high because if you all of sudden dive bomb into the bottom you’ll have a crashing bar coming for You😅

[@Ifinkthere4iam]

Hello!

[@НикитаГолухин-ы2х]

8:30 don't catch in wide stance position. You are not Tian Tao)))

[@youssefglover6197]

First

[@alexwilliamson338]

My wrists keep getting fucked up

[@clintiacuone1703]

If you aren’t new to power cleans sounds like your rack position in the catch is probably very bad if your wrists are getting beat up

[@alexwilliamson338]

@@clintiacuone1703 I think my proportions are just terrible for front rack position. Combination of short forearms and big forearms/biceps. Without weight and trying to simulate a front rack position, my arm is barely past 90 degrees. Tried a bunch of lat and shoulder flexibility stuff and never could get it right. Just ended up quitting

[@sladerheaume]

I had this for a few months when I started too. Learning to front rack position correctly should help.