Posted: 1/5/2013 3:25:44 PM EDT
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How about a power clean form critique?
Full Speed 
1/4 Speed
Think I need to work on more explosive hip drive and faster transition to the rack position. Usually squat before cleans so legs are bit fried, maybe try swapping them around next week. |
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Look at the bar path here. See how it's generally moving back towards the lifter? That's what you want. You're not getting it because your missing your takeoff position (when the bar is right over the knee your hamstrings should be loaded and weight should be in the heels). You're slow under the bar because you need to keep pulling yourself under it...don't wait for it to meet your shoulders. Pull a little slower off the floor to ensure you hit the takeoff postion, then EXPLODE once you hit it. Practice by pausing at the position on your way up, or by doing hang cleans. All in all it's not bad. You need to adjust a few things, but it's not terrible.
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Appropos of nothing, what program are you guys using that traces the bar path?
ETA: It also appears from the video that you're starting the second pull with your arms. Like ROG said, it's not a terrible pull. I doubt you'll hurt yourself with that pull but you won't maximize the weight you can clean. |
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To kind of sort of echo Roland's advice, it has always amazed me how O-lifter's pull for the first 6 to 12 inches seems slow compared to the rest of the lift. From my unexperianced eye the explosion seems to be getting under the bar rather than getting the bar up.
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Quoted: Appropos of nothing, what program are you guys using that traces the bar path? ETA: It also appears from the video that you're starting the second pull with your arms. Like ROG said, it's not a terrible pull. I doubt you'll hurt yourself with that pull but you won't maximize the weight you can clean. Coaches eye on Mac does it (you can manually trace it with finger). You're right too, there's a bit of a early arm pull. Not too bad, but it's there.
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Quoted: To kind of sort of echo Roland's advice, it has always amazed me how O-lifter's pull for the first 6 to 12 inches seems slow compared to the rest of the lift. From my unexperianced eye the explosion seems to be getting under the bar rather than getting the bar up. That's it exactly. You explode when the bar passes the knees, then you keep pulling even after you start moving down to catch the bar....this part is hard, and most people shouldn't even worry or think about it until they've MASTERED the takeoff position. |
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Quoted:
 http://www.youtube.com/watch?v=eYeKxTfVbx0Look at the bar path here. See how it's generally moving back towards the lifter? That's what you want. You're not getting it because your missing your takeoff position (when the bar is right over the knee your hamstrings should be loaded and weight should be in the heels). You're slow under the bar because you need to keep pulling yourself under it...don't wait for it to meet your shoulders. Pull a little slower off the floor to ensure you hit the takeoff postion, then EXPLODE once you hit it. Practice by pausing at the position on your way up, or by doing hang cleans. All in all it's not bad. You need to adjust a few things, but it's not terrible. Goddamn he's fast. |
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Quoted:
Appropos of nothing, what program are you guys using that traces the bar path? ETA: It also appears from the video that you're starting the second pull with your arms. Like ROG said, it's not a terrible pull. I doubt you'll hurt yourself with that pull but you won't maximize the weight you can clean. Videos above were using Kinovea. Free download, program is pretty basic but has a few nice features for bar path, grids, etc. http://www.kinovea.org/ Thanks for the input guys. I'll start working with hang cleans to concentrate on the hip explosion. |
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Quoted: Quoted: Appropos of nothing, what program are you guys using that traces the bar path? ETA: It also appears from the video that you're starting the second pull with your arms. Like ROG said, it's not a terrible pull. I doubt you'll hurt yourself with that pull but you won't maximize the weight you can clean. Videos above were using Kinovea. Free download, program is pretty basic but has a few nice features for bar path, grids, etc. http://www.kinovea.org/ Thanks for the input guys. I'll start working with hang cleans to concentrate on the hip explosion. It's more than that. You need to work on hang cleans to hit the takeoff position. Then you need to start SLOWLY pulling from the floor to practice hitting it from the floor. |
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Hang Clean as Taught by EFS
I'm sure you've done some reading already but this is one of the better articles I've seen on the hang clean. Dan John wrote a pretty good article that I remember reading years ago, but I can't seem to find it. If I can get it, I'll post it too. |
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Quoted:
Hang Clean as Taught by EFS I'm sure you've done some reading already but this is one of the better articles I've seen on the hang clean. Dan John wrote a pretty good article that I remember reading years ago, but I can't seem to find it. If I can get it, I'll post it too. Nice, haven't seen this one before, thanks. RoG, you have any more videos you'd recommend? Seen Pendlay's Cal Strength How To's, but not too sure about some of the others a quick youtube search brings up. |
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Quoted: Quoted: Hang Clean as Taught by EFS I'm sure you've done some reading already but this is one of the better articles I've seen on the hang clean. Dan John wrote a pretty good article that I remember reading years ago, but I can't seem to find it. If I can get it, I'll post it too. Nice, haven't seen this one before, thanks. RoG, you have any more videos you'd recommend? Seen Pendlay's Cal Strength How To's, but not too sure about some of the others a quick youtube search brings up. Anything by Coach Burgener would be good. He's a very high level coach and has had athletes win national titles...he also happens to be my coach  |