How to Powerclean for Crossfit

Movements of the Week:
How to Powerclean with Vincent Som
@ Flagship Crossfit in San Francisco, CA.
Pearman Fitness
Atlanta's #1 Celebrity Trainer
Located at Gravity Fitness
Website: pearmanfitness.com
Instagram / johnnypearman
Facebook / pearmanfitness
Twitter / pearmanfitness

[@jeremyleff]

I can't help but think the hip contact really should just be an incidental brushing, and is not a core part of the movement. In fact it would seem that too much hip contact would force the bar outward when what you really want is for the bar to go up. Am I wrong here?

[@focast1825]

No, you are correct. If you watch the olympic medalists train, a coach will have a fit if the athletes have hip contact even 10% of what this video is advocating. If you watch the bar path on this video, it is absolutely horrible. Even the one he does with no weight is... very poorly executed. Trying to be nice here... A lot of American gyms teach this, which may explain why the US hasn't had many medalists until getting more foreign coaches like Zygmunt Smalcerz. I hope anyone watching this looks elsewhere, only bad habits to be learned from this.

[@Marcos0ne]

Jeremy Leff yup should just be a minimal tap, all is does is get the bar up an extra inch or two if done correctly. I've been doing cleans/ snatches since I was 12 and did some competitions.

[@jordytips]

Im usually more into the "bodybuilding" movements but watching crossfit games and its got me wanting to give this move a shot. Thankyou!

[@lilHoboChan]

Thank you!!! My PT is trying to teach me how to do this and I'm really bad at it...I need to practice outside of our sessions but all the videos I see, everyone seems to curl, I'm so glad I found a video where you're doing it correctly because now I know I can go back to this when practicing.

[@Joesg33]

Your logo looking like a ranger tab bothers me.

[@lucaborzani56]

this is THE tutorial. I finally understood this bloody movement

[@JaySeeney]

Bar needs to travel vertically, shouldn't whack it out with your hips. It should touch but it's more an indicator to explode.

[@monicacuriel8765]

Well I can agree with the entire video. My biggest pet peive is the whole wide jump thing. I was taught that the wide jump was not necessary so I rarely ever do and try not to. I feel that along with this video and many more everyone who does crossfit should take the time to watch. It's essential to your training. Not only that but many may find different tips from different trainers that may work for each individul differently. thank you!

[@SensiStarToaster]

Seems like a bad idea to be telling beginners to "pull" with their arms. The clean is not a row, your elbows should be internally rotated to ensure your arms remain at full extension. Also the notion that you should not jump in learning this move seems very strange considering that a jump is exactly what is needed to generate explosive power, in practice when the weight gets heavy your feet will not leave the ground. If you are worried about feet leaving the ground then increase the weight.

[@joshceo1270]

SensiStarToaster This is true... I learned to power clean from a Division 1 football program. In the beginning you are taught using only the bar and you actually jump as high as you can, only shrugging your shoulders. After you have proper form and explosion, the you can do the full motion.

[@joshceo1270]

Great looking gym. However... There's so many things wrong with your form, I'm not going to bother going through them all. Don't power clean like this...

[@OfficerOfTheWatch1]

+Josh Malan then enlighten us wise ass

[@itshell1937]

+Myamoto Musashi Look for a mark rippletoe power clean video and you are sure to get proper form.

[@dragonchr15]

+Myamoto Musashi find a video from alan thrall

[@Anton77796]

Nonetheless, could you explain it?

[@michelleglover8780]

thanks for showing the wrongs as well as the right...it's helpful!

[@samanthanguyen9327]

thank you! I have to do these tonight and you explained everything. I need to practice!

[@Emil652]

+Samantha Nguyen don't do what he said. cross fit bullshit form, learn from an olympic lifter or coach so you don't snap your shit up

[@grahamlermitte3002]

Haha as a college hockey goalie, I got a pretty good laugh from "there is no athletic position that looks like this"... That was a textbook goalie stance! Granted - it's a pretty unnatural athletic position and it's not the best for your body, but for our kind it IS athletic and effective! #goaliediscrimination

[@grahamlermitte3002]

@ 3:35

[@grahamlermitte3002]

Here's an example m.zimbio.com/pictures/q_rvbXIWQLz/Montreal+Canadiens+v+Florida+Panthers/oFYcrdO6yWO/Carey+Price

[@jordanbayne7336]

it's also textbook wing chun

[@67gosteelers]

I wish we had a gym like that down here in El Paso Texas

[@kw12784]

"lose out on that torque you can drive into that bar." Torque is a rotational force....at which point do you rotate the bar?

[@raywilson7839]

First of all I wanted to tell you, thank you for helping people with some pointers and tips on an olympic lift. Help is always appreciated worldwide. The main reason for my comment however, is that being a former Ranger, I personally feel that it is poor taste for you to mimic the brand of an Army Ranger. We understand that you are trying to present something catchy for your clients and members although, then men who have fought (myself included) and died wearing that badge of honor my feel that your replication of it would be in a self-serving manner and not giving the respect it deserves. Please carry on creating great, informative videos, perhaps next time just a different shirt. With all respect. Ray Wilson 1SG, US Army (Ret)

[@getdusty1]

Hey guys!! Nice video!! But why power clean, why not ... I'm not sure what to call it as I'm brand new at this at 66 ... why not clean and squat. Can't you do more that way?? What's the purpose of the power clean?? Vern Hibbard

[@skandalbanker]

Improves posture, athletics, traps, always good to learn new excercises, gets you out of your comfort zone. you can't just do bicep curls and bench press for decades, that way you don't make any progress. the power clean is doable for most people (not the snatch, overhead squats or full cleans, better stay away from these if you are average joe like me). But power cleans, hang power cleans, high pulls, jump shrugs - nearly everyone can do them with a litte coaching or even self coaching

[@ashemleibakngambamoirangch5416]

Improper techniques ...and that is the main problem of crossfit...but I liked it any way....👍👍

[@aaroncrosby5170]

Soo what's the difference between a power clean & muscle clean???🤔

[@alextran5383]

Hip contact pushes the bar away from the body. The bar should travel vertically, grazing up your thighs and stomach the entire time. Anybody with a proper education in the field of exercise will not promote pushing the bar with the hips.

[@matthewnoyer1963]

you're a fucking idiot, look at any olympic lifter, if they didnt bounce it off the hips theyd be getting NO WHERE.

[@patrickguyum]

Matthew Sweet The bar should travel on a vertical line, up and down. Pushing with your hips throws the bar outwards. Believe it or not, Olympic weightlifters can lift those weights because they actually have strength.

[@TheMaximWorkshop]

No need to call him a fucking idiot lol. I agree with you though, hip contact is a necessity for the purpose of generating and redirecting momentum due to the "backward lean" that follows after the hip extension and allowing the arms to remain out of the exercise while the weight is driven up to the catch position by the legs.

[@notyourfriend5899]

Hip contact is necessary for PC

[@sergiotl7378]

Alex Tran Tell that to olympic gold medalist Oleksiy Torokhtiy. Well I guess he doesn't have "a proper education in the field of exercise".

[@marez71]

Ive been doin reverse curls all the time what can i do to start to pull instead? Start with lighter weight?

[@redfruit1993z]

It's a very difficult movement. It's hard to get hip contact, and I get close to castrate myself with the bar.

[@JustinK0]

you're doing it wrong xD

[@Eudamonic]

Great advice thank you!

[@parkerb929]

i still remember when i used to powerclean like that and when we did max reps they all said “what the hell” at the same time, yep all five coaches, even the linemen coach who smokes half a pack a day

[@mikeyk626]

3:36 yes there is. Hockey goalie. That's a very athletic position.

[@mikeyk626]

Edit: just not for the clean. Haha

[@NickVetter]

True im a goalie it was hard to learn how to clean but now im pretty good

[@Anton77796]

Can anybody suggest some good instructions about power clean and other weightlifting techniques?

[@Anton77796]

Just watched the Mark Rippetoe explanation video, there is a difference in their teaching especially with the hip movement and arm expansion. That vid can be good only for very beginners, not so complicated.

[@rock4daking]

Great video Thanks a lot!

[@jasonarcher7783]

Man o man I love how crossfiters speak with so much conviction and authority even when they're wrong and or completely full of shit. After all, ignorance is bliss.

[@Anton77796]

Great commentary, man! So many people talking shit with so serious face and big confidence in their words that you start to believe in it. I am not talking about that particular guy or crossfiters, i mean in general, but there are definitely some these guys among crossfiters.

[@BryonLape]

Actual title: How to Powerclean for Injury

[@ryanlevy9677]

Fast forward to 1:32

[@MrGuigovisk]

Beautifull box!

[@umanegi5208]

good vedio . nice explanation 😀👌😘

[@frAK1397]

lol good job banging the bar out and not reaching full extension. shit form don't take advice from this video

[@TrippinLoLz]

I have tendinitis and I do the "jumping jack" form to keep my knees from feeling like they're gonna give out. What do I need to do? Do I need to suck it up and endure the pain in my knees or what? Any tips would be appreciated:)

[@coachrollieworkouts]

There are other movements that will give you the same or better benefits. Never do an exercise that causes you pain, or that irritates a pre-existing injury. Keep in mind that you want to be fit and healthy for the rest of your life and not just a short period.

[@ryanatkins3676]

Why on earth would you do anything that aggravates that? Unless you are trying to get to the stage, I think you need to check yourself before you wreck yourself!

[@agencialt9633]

you are probably injured already, not fit to do any weightlifting atm.. go check yourself like ryan is telling you to.

[@victorialenz7929]

thank you so much!

[@alexs.7205]

Some of the things he said regarding form were correct, some were not. The bar should travel in a straight vertical path. Thrusting the bar horizontally will cause the bar to drift away from you, this will make receiving a heavy clean in the front rack position extremely difficult or impossible as you will have to chase after the forward traveling bar. Hip contact must be made in the "power position" but horizontal bar travel must be kept to a minimum by actively shrugging to keep the bar close to the body. Explosive "triple extension" of the ankles, knees, and hips must be made at the moment of hip contact in the power position, shrug to keep the bar close to the body and traveling vertically, quickly rotate your elbows into the front rack position once the bar has reached its highest point. Receive the bar in the front rack position (upright torso, elbows up, bar resting on the anterior delts) and a quarter squat.

[@bengovich]

Thank you 😁

[@obits3]

A clean doesn't touch the body aside from the hands and rack position! That's why it is called a "clean."

[@jordanbayne7336]

in fact there is an athletic position that looks like that in wing chun -- it is the basic stance.

[@pundhir7726]

nice performance

[@gabrielapalacios2755]

:( en México no hay box así :(

[@yekyaw1926]

what if you end up hitting your genitals when you extend your hips?

[@jkoeberli]

nice gym!

[@zacharykiefer290]

How do you avoid hitting your junk with the hip contact part?

[@Sam22music]

Engage your shoulders if you don't, or engage more and farther back if you do. Next thing is to widen your grip. I usually have about 1-2 inches of that textured grip before I place my hands on the bar. In other word just widen the grip to what is comfortable. Another thing you can do is to like, pull your hips back more so that you have less of a chance of hitting the admiral at extension. You can actually generate more power this way, but don't go overboard. Let me know if this helps and then maybe I can help more if it doesn't. *also try wearing thicker pants and compression underwear.

[@fanjoy5672]

Zachary Kiefer My question exactly!!!..I hit my junk once so I get a bit nervous every time I do it now. I still perform the exercise but I try as much as possible to stay far away from the boys. lol

[@anti_prophet666]

Zachary Kiefer Glad Im a woman...lol

[@johplaysmusic]

If you do it the way they're teaching then you're just going to have the bar crash down onto your shoulders and wrists, probably causing injury. I used to clean with my hips and I would fuck up my wrists and collar bones, because I would just swing the weight up.

[@billymays1857]

not saying that this is bad but i would destroy my spine with this exercise.

[@trevorsinclair9808]

+J Man Who cares.

[@zeushii9235]

I almost thought the video would begin with the guy on the left saying PEWDIEPIE.

[@johnnypearmanfitness]

I took your comment to heart: kzbin.info/www/bejne/aV6tm5qVfJuakMU New Videos coming soon!

[@its_james_fitness]

Wouldn't expect anything more from CrossFit than this shit

[@OpportunisticBastard]

A very concise and professional video.

[@flyingwizard3]

very good explanation. thank you

[@focast1825]

This is an atrocious explanation, please don't take this video seriously. Watch any of the olympic teams on All Things Gym or Hookgrip. This Flagship CrossFit powerclean is horrible and will lead to injury.

[@90kiperberg]

i get blue marks in my collarbone after power clean and it hurts, i struggle with hip connection because it hits my dick or balls. And my stands are little wider after the exercise, but just a couple of inches on both sides. But this was my first time trying it out. I used 60kg on my power clean for getting the movement in and in my squats and deadlifts i use around 120 kg. Any tips?

[@90kiperberg]

namn thanks for tips :)

[@danielmarshall1752]

You bounced the bar off your hips this is terrible technique. Source USAW, CSCS

[@a_francis818]

The white guy looks like pewdiepie lol

[@toolate6971]

The drunken master style uses that collapsed knee position...

[@MrAckers75]

No idea about all this bar bloody banging.There is usually a slight brush as the hips come through but that's it at best.Your just slowing the bar down banging the bloody thing.

[@Sam22music]

No, you should retain contact with the body on the clean until you get above mid thigh. It depends on how long your legs and arms are to where you release. People who have longer limbs and legs will end up releasing and extending hips at the upper thigh, while others will right underneath the hips. If you don't have consistent contact the chances are you will not perform the lift properly, and you won't be able to lift as much or as consistently.

[@enj01sk8t3r]

Sam 22 Hey so i'm a pretty tall and lanky guy myself and I find that that's almost exactly what happens, whenever I come to full extension and begin dropping under the bar, the bar is pretty much like 6" under my hip, if I move my hands further out on the bar, the catch feels awful on my elbows, the entire catch is destroyed essentially, I see some guys get the explosion from the hip, some get it from the upper thigh, with the thigh, how much am i losing out on power?

[@Doe7251]

Americans like the hip pop thing

[@AnnoyingBiker]

typical crossfit vid with bad from

[@10coolfacts]

Nice fucking box.

[@trentkuhn]

Im in the area but Im guessing the price tag is ridiculous

[@LXAsx457]

I'M NOT WEARING HOCKEY PANTS

[@johnnypearmanfitness]

How to #powerclean for CrossFit® at #flagshipcrossfit in #sanfrancisco #california #pearmanfitness #celebritytrainer #crossfit

[@jvasquez002]

Ahh, the bump and hitch....sad.

[@CptTacklesEnnis]

"when the athletes come in" sorry :/

[@parkerb929]

crossfit aka the home of the braindead pull-up😂

[@sandinista138]

Sad.....

[@huntersnoderly1638]

Hey... Clueless Gamer!

[@CH-cc1tv]

link to when he actually shows you how kzbin.info/www/bejne/fXfJnJSugJaXr5I

[@adivin3]

Wrong

[@stygian69]

How is it a "clean" when the bar is intentionally hitting the hips? Not hitting anything anything until it's on the shoulders is why it's called a CLEAN. smh.

[@pundhir7726]

nice performance

[@pundhir7726]

nice performance