Power Clean Teaching Progression Breakdown

[@bodokoxfan]

Very good explanation

[@diemme568]

listen: that isn't a power clean. it's a simplified version of the olympic movement, adapted for people whose intention is to add a bit of power (fast contraction force output) to their hips, legs, and back. I get it. But DO NOT take this explanation as a basis for performing the _true_ power clean (or the clean, which is again a bit different). A TRUE power clean is performed with a starting position that's way more leg dominant, with the hips much lower, the femurs horizontal, give or take 5° and an arched back. Not everyone has the right anatomy to pull that way, and if - for example - the femurs are too long with respect to torso and tibias, you'll have trouble maintaining a hip-width stance with your feet; the leg angle must open quite a bit, the feet still pointing only slightly outwards. AND IT'S NOT TAUGHT "top to bottom", like here, but BOTTOM UP instead, because... "reasons".

[@xmoogoox]

Nicely done, John 💪🏻

[@npxmnpxm]

"Humans are not physically normal in the absence of hard physical effort." Love that!

[@xvnz]

Is this acceptable too 6:05? she catches the bar like the bottom of an OHP and then lifts her elbows to place it in the rack position instead of catching it in the rack position like you explained earlier?

[@xmoogoox]

Good eye. It's acceptable while she's learning the movement pattern, but it is a problem and it needs to be fixed. "Fast elbows" is a cue we'll use to fix a problem like this or "slam your elbow up!"

[@kingofkows9777]

I'm super late but no. Catching the clean in your hands will result in wrist pain very quickly, probably the most common injury seen with people learning the movement. Typically this position comes from a lack of confidence and experience in catching the bar in the front rack position and thus can be easily overcome by just spending some time doing it right and holding that position. Also holding the weight out in front of you on your arms will also pitch you forward since you'll eventually be cleaning more than you can press but again since it's mostly a noobie error this doesn't come into play much. Hope this helped but you're probably well on your way by this point :)

[@justinf1343]

I really struggle to get my elbows up to horizontal.

[@marioteng6849]

Bro looks like angry Ironman

[@thebarrybarbell]

Why call it the jump position instead of what it is, the power position? Also the starting position of the clean is a little bit different from the deadlift... The hands are wider, yes, but also the hips are lower, the bar is closer to the toes instead of over the midfoot, and the back angle is a little more vertical.

[@xmoogoox]

How is it a power position? Why would the hips be lower? Why would the bar be anywhere other than over midfoot?

[@LordoftheSith]

@@xmoogoox cos he’s Barry Barbell mkay!

[@pinksupremacy6076]

@@xmoogoox The pull is more vertical because you need to get the bar to travel to the front rack rather than just to the hips. It's a different movement than the deadlift and the setup is a little bit different, like he wrote. Chest is more upright and you sit down a lil bit more in the start.

[@xmoogoox]

@@pinksupremacy6076 Hip height is the same. Back angle is more horizontal on the clean due to a wider grip than the deadlift which effectively makes your arms "shorter." This means the chest is not "more upright," it's less upright, and you should not "sit down a lil bit more before the start." If you do sit down before the start of the pull, you'll be starting with lower hips, which means more shin angle, which will push the bar forward of mid-foot, which means a non-vertical bar path. The power clean bar path has more deviation from a straight, vertical line compared to the deadlift, especially at the top of the pull.

[@pinksupremacy6076]

​@@xmoogoox Thanks for the answer. The way I've been taught to do power clean is slightly different from the deadlift. I was coached by a former olympic weightlifter who actually competed in the Olympics, so it clearly worked for him. The power clean setup, according to my coach, drives the knees a little bit in front of the bar and u sit down more. When initiating the pull the knees clear the path first. You can say that's the wrong way to do it etc but that's the way a world class weightlifter taught me and lifted himself. Just for curiosity, what's your own background in weightlifting (not trying to be a dick)?