goergen1
09-02-2007, 09:36 AM
Frequent Power Clean mistakes
by Bert Sorin
If you read a lot of flashy muscle mags you probably have seen the sudden incorporation of such time-tested lifts such as the clean, hi-pull and even Romanian deadlift. The theory is sound, because to build muscle, size strength and power, multi-joint movements with a medium to high load is ideal. The only bad thing about this advice is that many of the demonstrator athletes look as though they have no idea how to clean, and not surprisingly, neither do many lifters who have not had great Olympic lifts coaching.
But...YOU DO NOT HAVE TO BE AN ELITE ATHLETE OR HAVE A WORLD CLASS COACH TO BE AN EFFECTIVE OLYMPIC LIFTER!!! You must just try to look, listen and learn from people who do it correctly.
This brings us to some common fallacies that can stand in the way between you and your goal of cleaning 2,3 or even 4 of those big bumpers on each side.
First: "Are those arms straight, or bent?" If they are bent you
automatically reduce the potential of you Olympic lifts. You see, When producing force with you hips and back, the arms must be dead straight until you are fully extended in you legs, hip and back. The bar will be about 4-5 inches above your knees when the arms begin to bend (as a result of previous force imparted on bar by the traps and legs).If the arms are not kept loose ""like rope"", the biceps will stand in the way of your full power potential.
Second: "Is the back straight?" If the back is not straight, the torso will act as a shock absorber and not effectively transfer the energy from the hips to the bar. Similar to trying to hit a home run with a garden hose.
Third: "Are the shoulders tight when you are attempting to rack the weight?"
If they are too tight,(after you are done pulling) you will not be able to rotate under the bar quickly, and will become progressively frustrated. You must go from full contraction, to a quick relaxation as the bar comes down to settle on the shoulders.
So...keep the arms loose, back straight, and drop the shoulders under the bar when the concentric portion of the lift is complete.
Good luck, Stay Strong
by Bert Sorin
If you read a lot of flashy muscle mags you probably have seen the sudden incorporation of such time-tested lifts such as the clean, hi-pull and even Romanian deadlift. The theory is sound, because to build muscle, size strength and power, multi-joint movements with a medium to high load is ideal. The only bad thing about this advice is that many of the demonstrator athletes look as though they have no idea how to clean, and not surprisingly, neither do many lifters who have not had great Olympic lifts coaching.
But...YOU DO NOT HAVE TO BE AN ELITE ATHLETE OR HAVE A WORLD CLASS COACH TO BE AN EFFECTIVE OLYMPIC LIFTER!!! You must just try to look, listen and learn from people who do it correctly.
This brings us to some common fallacies that can stand in the way between you and your goal of cleaning 2,3 or even 4 of those big bumpers on each side.
First: "Are those arms straight, or bent?" If they are bent you
automatically reduce the potential of you Olympic lifts. You see, When producing force with you hips and back, the arms must be dead straight until you are fully extended in you legs, hip and back. The bar will be about 4-5 inches above your knees when the arms begin to bend (as a result of previous force imparted on bar by the traps and legs).If the arms are not kept loose ""like rope"", the biceps will stand in the way of your full power potential.
Second: "Is the back straight?" If the back is not straight, the torso will act as a shock absorber and not effectively transfer the energy from the hips to the bar. Similar to trying to hit a home run with a garden hose.
Third: "Are the shoulders tight when you are attempting to rack the weight?"
If they are too tight,(after you are done pulling) you will not be able to rotate under the bar quickly, and will become progressively frustrated. You must go from full contraction, to a quick relaxation as the bar comes down to settle on the shoulders.
So...keep the arms loose, back straight, and drop the shoulders under the bar when the concentric portion of the lift is complete.
Good luck, Stay Strong