How to Power Clean?

Can someone tell me how I’m supposed to power clean? I don’t know how to do it.

I tried the other day at the gym but my friend says you’re not actually supposed to jump because you’ll frick up your knees, that you just kind of deadlift it off the floor and then pull it up with your arms

Also is it supposed to hurt your clavicle when you catch it or was i just fricking up? Help

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  1. 2 years ago
    Anonymous

    Find and pay for a coach at an actual gym. The frickers here will do more harm than good.

    • 2 years ago
      Anonymous

      Wait really?

      • 2 years ago
        Anonymous

        Yes, that will work 100% and IST is full of morons.

      • 2 years ago
        Anonymous

        Yeah you shouldn't try complex oly lifts without a coach. Do you want to destroy your back?

        • 2 years ago
          Anonymous

          The clean is the least complex movement of weightlifting

  2. 2 years ago
    Anonymous

    What is there to even frick up? It's like a deadlift into an upright row.

    • 2 years ago
      Anonymous

      I don’t know how to get it to my shoulders and i just hit my stomach

    • 2 years ago
      Anonymous

      this is so painfully wrong

      • 2 years ago
        Anonymous

        Wait so who is right?

    • 2 years ago
      Anonymous

      The first mistake is to think the clean pull is a deadlift, I'm not even going to bother with the upright row part...

      • 2 years ago
        Anonymous

        >The first mistake is to think the clean pull is a deadlift

  3. 2 years ago
    Anonymous

    Send help

    • 2 years ago
      Anonymous

      If you really want to try to figure it out on your own try this.
      https://pastebin.com/1HgVcGam
      It's the pastebin from the old olympic lifting general.
      You might find what you're looking for here.

  4. 2 years ago
    Anonymous

    Read the book "Starting Strength" by author Mark Rippetoe.
    You can also watch instructional videos on youtube.com by the aforementioned Mark Rippetoe.

    • 2 years ago
      Anonymous

      >rippetoe
      >ckean technique
      AAAAAAAHAHAHAHAHAHAHA

      • 2 years ago
        Anonymous

        I changed my mind, this guy sounds like he knows what he's talking about.

      • 2 years ago
        Anonymous

        You guys watch anime? I thought IST was for normies with gfs?

    • 2 years ago
      Anonymous

      Rippetoe cleaning technique videos are not that good, in fact I'd recommend anything but starting strength to learn how to power clean, I bet the Juggernaut Training Systems channel has good videos on learning the lift

      • 2 years ago
        Anonymous

        idk I learned it just fine pretty much immediately from Rip
        Way easier than the squat

  5. 2 years ago
    Anonymous

    learn how to snatch first then cleans will be ez

  6. 2 years ago
    Anonymous

    My process is
    >just deadlift it off the ground with normal form, maybe adjust the grip width if you're having issues with the catch. It doesn't have to be fast going off the floor to your knee.
    >accelerate to midthigh
    >jump the second you hit midthigh
    >lean back and shrug hard during the jump
    >"throw" your body under the bar
    >let the bar down and consider hang cleans for reps rather than the full setup each time.
    It won't win me medals but neither does your friend.

    • 2 years ago
      Anonymous

      For the throw your body under it what do you mean?

      Also am I supposed to use my arms to lower the bar on my delts or just let the bar slam down on my delts?

      • 2 years ago
        Anonymous

        You never at any point in the lift use your arms. There's a point where the bar is basically "weightless" and that's when you push your elbows through. Just practice with lighter weight for single reps. Also make sure you're violently pushing your hips through like in a deadlift. That's how you accelerate past mid thigh.

        Also I wouldn't even bother with this lift unless you play football.

        See that’s what my friend was telling me, that you don’t actually jump up that you just raise it up sort of.

        But yesterday I was actually jumping up with the bar and I felt like a moron.

        Sounds like your friend is upright rowing it. Bad form even if he can "muscle up" more than you.

        • 2 years ago
          Anonymous

          So then what should I do instead of power cleans?

          • 2 years ago
            Anonymous

            reverse tricep kickbacks

          • 2 years ago
            Anonymous

            trap bar overhead press squats

          • 2 years ago
            Anonymous

            rows. simple as
            and not moronic rippetoe deadlift to chest drop. real rows that hit your back hard

            • 2 years ago
              Anonymous

              They're called pendlay rows moron, and they are a good exercise. Although the row videos of rippetoe look really halfassed with poor rom - they don't even touch the chest on the way up and the way down is supposed to be slow and controlled.

              • 2 years ago
                Anonymous

                I think you meant to write bent over rows

              • 2 years ago
                Anonymous

                Where would that make sense in my post? That doesn't even work as a joke, you illiterate frick.

              • 2 years ago
                Anonymous

                🙁

              • 2 years ago
                Anonymous

                > Although the row videos of rippetoe look really halfassed with poor rom
                thats my point you tard. rippetoe's "row" is like deadlift/hip pop to lowering your chest to the bar
                a real pendlay row is ideally no movement in the legs and lower back, and only some upperback extensions to pull the row.
                this is the right way to do a pendlay row

                this is some moronic cheated movement because rip refuses to do anything correctly when it comes to upperbody

              • 2 years ago
                Anonymous

                You posted the same video twice

                What’s the proper form video?

              • 2 years ago
                Anonymous

                Same video

              • 2 years ago
                Anonymous

                I hate the term 'pendlay row.' It's called a barbell row.

              • 2 years ago
                Anonymous

                pendlay row starts each rep from the ground. barbell row doesn't return the bar to the ground during the set

              • 2 years ago
                Anonymous

                What are the advantages to that?

              • 2 years ago
                Anonymous

                You posted the same video twice

                What’s the proper form video?

                Same video

                my bad

            • 2 years ago
              Anonymous

              They're called pendlay rows moron, and they are a good exercise. Although the row videos of rippetoe look really halfassed with poor rom - they don't even touch the chest on the way up and the way down is supposed to be slow and controlled.

              https://i.imgur.com/BLAKhhX.jpg

              > Although the row videos of rippetoe look really halfassed with poor rom
              thats my point you tard. rippetoe's "row" is like deadlift/hip pop to lowering your chest to the bar
              a real pendlay row is ideally no movement in the legs and lower back, and only some upperback extensions to pull the row.
              this is the right way to do a pendlay row

              this is some moronic cheated movement because rip refuses to do anything correctly when it comes to upperbody

              I hate the term 'pendlay row.' It's called a barbell row.

              pendlay row starts each rep from the ground. barbell row doesn't return the bar to the ground during the set

              Okay but is pendalay row a good substitute?

              SS says to do power cleans so that you’re not always doing deadlifts and end up tired all the time. Are rows less taxing than deadlifts?

          • 2 years ago
            Anonymous

            You're going to the gym to grow big arms, not to become an olympic weightlifter starting at 26 and all natty or training for the NFL combine. Do some bodybuilding, do direct back/lats work more than once a week.

            You can take the advice of an Olympic champion instead of listening to the morons here :
            Short video https://m.youtube.com/watch?v=NmLRMp7GC84
            Detailed videos about individual segments of the clean :

            Long video : https://m.youtube.com/watch?v=wpg8qsMuEuM

            This written guide is also good : https://chineseweightlifting.com/how-to-power-clean/

            As said before, it is better to get a coach, in 2 or 3 hours you’ll get an alright grasp of the technique.
            Good luck in your endeavor !

            >oly larpers screech about people saying to just deadlift the bar off the floor and explode at midthigh
            >meanwhile in https://chineseweightlifting.com/how-to-power-clean/

            • 2 years ago
              Anonymous

              Now post the part that comes just after your pic

          • 2 years ago
            Anonymous

            The reason SL got the mention when it was all SS/SL for beginners was because as an explosive exercise the barbell row was just plain easier, especially for the self taught guy lifting in his garage.
            If the clean simply doesn't work out, barbell row.

            • 2 years ago
              Anonymous

              Why do people opt to do cleans anyway? Barbell rows are better for back hypertrophy.

              • 2 years ago
                Anonymous

                cleans are more athletic

              • 2 years ago
                Anonymous

                If one can perform cleans well, they're a better way of training and displaying explosive strength. And while rippetoe night not be totally right about the clean being a deadlift, cleans do have more carryover coming off the floor than rows.
                SS was originally written for coaches, not for self-learners. Power cleans were included on the assumption a trainee would have someone teach them the movement, in which case power cleans aren't nearly as intimidating to learn.

              • 2 years ago
                Anonymous

                Explosiveness that you can't get from trying to train like a powerlifter maxxing out on SBD.
                Learn cleans for the weightlifting check mark, SBD for powerlifter, appropriate accessories for a bodybuilder, dips/pull ups/nordics for calis, farmer's carries for strongman and you'll be a well rounded athlete.

  7. 2 years ago
    Anonymous

    i believe after the deadlift motion, it is a combination of a calf raise with a shoulder shrug

    • 2 years ago
      Anonymous

      See that’s what my friend was telling me, that you don’t actually jump up that you just raise it up sort of.

      But yesterday I was actually jumping up with the bar and I felt like a moron.

      • 2 years ago
        Anonymous

        No, you jump such that the thigh scoops the bar up. Your body will remain on the ground because the bar will push you back down through the ground, at this point your feet are still in contact with the ground (just fully extended), then you pull yourself into the bar.

  8. 2 years ago
    Anonymous

    First, do it with zero weight or just a 10lb bumper per side.
    Start with the bar in clean grip such that the bar touches right under your balls or 1 inch above beneath the hip crease. A proper clean 2nd pull will have your torso only slightly tilted over, most of the drive is from your legs in about a quarter squat or deep dip. Practice this (this is a shallow, above knee hang clean) over and over again. For pulling yourself under in the 3rd pull. Imagine pulling yourself into the bar and getting your elbows around. The bar should be close to your body at all times.

    Imagine jumping or pulling up your pants when your pants are at your knees.

    Then reverse the movement further, pull the bar under your knee, with primarily your torso, then lower your hips into a full power clean. Doing this process backwards is part of the Catalyst Athletics clean tutorial as well, I do recommend checking that out.

  9. 2 years ago
    Anonymous

    Watch the Clarence Kennedy tutorial on israelitetube

  10. 2 years ago
    Anonymous

    powerclean is the same thing as a full ckean, gou just dont drop

  11. 2 years ago
    Anonymous

    Don't do them. it's a meme exercise.

    • 2 years ago
      Anonymous

      Is it really? But SS says I have to do them

      • 2 years ago
        Anonymous

        SS does not at any point state you are required to do power clean, please refrain from lying on this board

        • 2 years ago
          Anonymous

          It LITERALLY says phase 2 you alternate power cleans and deadlifts

          • 2 years ago
            Anonymous

            You are so stupid. Please, please go back to posting on facebook or something.

      • 2 years ago
        Anonymous

        SS does not at any point state you are required to do power clean, please refrain from lying on this board

        you shouldn't do ss

  12. 2 years ago
    Anonymous

    Yes you can jump, so long as you land with your knees bent. However at higher weights you won't be able to actually get any real air, instead of a jump it will be more of a snap as you quickly lift and slam your feet into a more stable receiving position.
    The technique is not the same as a deadlift, nor are you really supposed to pull with your arms (or at least not to any significant extent).
    Trying to give advice on oly lifts over the internet is impossible. Everyone has different form issues, it's a lot harder for the lifter to tell where they are fricking up since it all happens so quickly, and actual "good" form isn't as objectively defined.

    • 2 years ago
      Anonymous

      you're not "supposed" to but alot of elite lifters do at higher weights still. i think the main problem is just early arm pull.

  13. 2 years ago
    Anonymous

    I've been practising my powercleans lately. Was able to do 110kg the other night.

    • 2 years ago
      Anonymous

      >sumo clean
      what the frick

    • 2 years ago
      Anonymous

      Your extension is way too short and you're catching too wide which is making you unstable. Do more hangs. You look like you can probably clean 140-150 easily if your technique was better.

    • 2 years ago
      Anonymous

      Very good Anon, I was only able to do 80kg.

      • 2 years ago
        Anonymous

        fantastic technique

      • 2 years ago
        Anonymous

        Yeah it’s surprising you can pull off 80kg. Even for a hip clean, your form is terrible.

  14. 2 years ago
    Anonymous

    theres an endless supply of free tutorials on youtube

  15. 2 years ago
    Anonymous

    You can take the advice of an Olympic champion instead of listening to the morons here :
    Short video https://m.youtube.com/watch?v=NmLRMp7GC84
    Detailed videos about individual segments of the clean :

    Long video : https://m.youtube.com/watch?v=wpg8qsMuEuM

    This written guide is also good : https://chineseweightlifting.com/how-to-power-clean/

    As said before, it is better to get a coach, in 2 or 3 hours you’ll get an alright grasp of the technique.
    Good luck in your endeavor !

    • 2 years ago
      Anonymous

      Thanks anon!

  16. 2 years ago
    Anonymous

    Just jump and catch, bro

  17. 2 years ago
    Anonymous

    If you jump you'll increase the range of motion of the lift. But it's not so bad for your feet to slightly leave the ground just catch the bar with your knees in a quarter squat, not totally locked in.

  18. 2 years ago
    Anonymous

    Honestly? Practice
    I haven't done it in a while and my form has gone to absolute shit

  19. 2 years ago
    Anonymous

    Question regarding progression:
    Is the hang power clean (the one where you only do a quarter squat) the easiest version to learn? And if so, would the best learning progression be hang power clean -> power clean?

    • 2 years ago
      Anonymous

      I don’t think so, beginners will have the tendency to pull with their arms rather than doing a proper triple extension with a hang clean.
      The «best» way to learn Olympic pulls is to, well, pull. Familiarise yourself with clean pulls and clean high pulls, focusing on the extension (videos here

      You can take the advice of an Olympic champion instead of listening to the morons here :
      Short video https://m.youtube.com/watch?v=NmLRMp7GC84
      Detailed videos about individual segments of the clean :

      Long video : https://m.youtube.com/watch?v=wpg8qsMuEuM

      This written guide is also good : https://chineseweightlifting.com/how-to-power-clean/

      As said before, it is better to get a coach, in 2 or 3 hours you’ll get an alright grasp of the technique.
      Good luck in your endeavor !

      ) and then include the turnover/catch to your movement.

      Also, I'm not sure who to believe. The guys who say that you can't learn Oly lifts without a coach or those that say that you can learn it from videos (of Oleksiy, Juggernaut Training, CaliforniaStrength)?

      You can learn alone with videos guides, but it’ll be slower and your technique will not be the greatest since you probably won’t have sufficient proprioception and technique knowledge to correct your form. If you cannot get a real life coach, there are plenty of retired Olympic weightlifters that offer coaching through internet for a low price (if you pay the ones from Eastern Europe or Central Asia).
      The Reddit sub for weightlifting is way better than IST for this kind of questions.

      • 2 years ago
        Anonymous

        Thanks

  20. 2 years ago
    Anonymous

    Also, I'm not sure who to believe. The guys who say that you can't learn Oly lifts without a coach or those that say that you can learn it from videos (of Oleksiy, Juggernaut Training, CaliforniaStrength)?

  21. 2 years ago
    Anonymous

    look up catalyst athletics

  22. 2 years ago
    Anonymous

    I AM THE POWER CLEAN KING AHAHAHAAHAGAGAGAGAAHAHAHA

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