Insure your arms are as straight as possible. To do that, turn your elbows in, and think of your whole arm and grip as nothing more than a hook to the bar, i.e. do not attempt to muscle up the weight off the floor with your arms/forearms.Fadi, how do I figure out the first pull in the power clean? )
That's because you have been forcefully pulled into a straight position by gravity (and the weight of course)My hang cleans are good
With all due respect to you Oni, let me point out the problem I see with what you've just said. One the one hand you say that you have no problem with executing the second pull ... well let us just pause here for a second shall we. If your second pull is great, and you're still having some issues with getting the bar into position after the third pull, then it's one of two things: either your second pull is not the best, or you're letting yourself down big time with your third and final pull by lacking the hip thrust and full extension. The second and third pull are interconnected, that is to say you can't have a bad second lift and end up with a good third lift....and I have no problem with executing the second pull but getting the bar into position I find pretty hard
Oni, if your lift is explosive enough, then you should be receiving the weight and NOT the other way around. I mean the rotation of the hands occur at that moment when the weight is momentarily suspended in the air as your body meets it after it (your body that is) explosively accelerate downwards. But for that to happen, the second pull and the third pull have to be 100% on the money or rotation of the wrist would be a near impossibility. Why not drop the weight to no more than 40kg and practise with that over and over before increasing weight!but I think I would get some benefit out of learning to power clean correctly and rotating it in with my "retard cleans" as I call them
If I understand your question correctly Von, then my answer would be, it depends on the weight lifted.Another one for Fadi:
At what point should I release the bar (that is let go of it) between repetitions on a power clean? I think maybe I am inadvertently decelerating the bar on the way to the floor, which cannot be good for the old forearms and biceps. It seems to be a trade off between control and equipment abuse.
I don't understand what you mean by demonstrate reasonable technique/balance Sir. Are you referring to the amount of weight lifted that would allow you to learn the power lifting technique, or are you referring to the amount of weight that would test your lifting technique?Fadi, What sort of figure for power clean should I be aiming for to demonstrate reasonable technique/balance?
A power clean needs to be powered up. If you have done so with the 82.5kg, then great! If on the other hand you have muscled the weight up, then we go back to my first point, and that is to ask you to please drop the weight back to 40kg, and master the second and third pull (which involve straight arms, chest over the bar, and then wham forward with that hip thrust and full trapezius extension, causing the bar to explode up with acceleration etc. ...I just did 82.5kg pretty comfortably, but my technique probably sucks as I just started doing oly stuff casually for fun pretty recently - recent training figures:
No sane weightlifter would want to invite injury, especially when it could be avoided. Hence, if the weight is too heavy for you to perform a continuous nonstop set of power cleans, then you have two options to choose from here Sir:
I don't understand what you mean by demonstrate reasonable technique/balance Sir. Are you referring to the amount of weight lifted that would allow you to learn the power lifting technique, or are you referring to the amount of weight that would test your lifting technique?
For the former, I'd say 40kg would be a good weight to learn the technique with.
A power clean needs to be powered up. If you have done so with the 82.5kg, then great! If on the other hand you have muscled the weight up, then we go back to my first point, and that is to ask you to please drop the weight back to 40kg, and master the second and third pull (which involve straight arms, chest over the bar, and then wham forward with that hip thrust and full trapezius extension, causing the bar to explode up with acceleration etc. ...
Fadi.
For example, Charles Poliquin reckons one should be able to front squat ~85% of their olympic back squat, if not then there is an inbalance/weakness.
Some may think I'm dodging your question, I'm not Sir! However, what I'm asked here (now that I have fully comprehended your query) is to (my way of thinking) compare apples with oranges, something that would only serve to generate more confusion. You see Chisholm, your other lifts, the ones you've mentioned in your post, namely the following, are all strength based rather than power based. Hence, I find it difficult to give you a constructive answer.Perhaps I didn't express myself correctly. My question is, given my other lifts, roughly what sort of poundage for power clean should I be aiming for/expecting with acquisition of competent technique? I'm definitely not muscling/rowing the weight up, so it seems progress is being made.
Now with all due respect to this mighty coach, I do not subscribe to the notion of predicting some numbers based on other numbers. By that I mean, I don't tell lifters that if they can back squat X amount of weight, then based on that figure, their front squat ought to be X Y or Z ! Leaving everything aside, I find it detrimental simply from a psychological point of view.By balance, I mean lifts that indicate a balanced/complete physique development. For example, Charles Poliquin reckons one should be able to front squat ~85% of their olympic back squat, if not then there is an inbalance/weakness.
Poliquin doesnt state that this is an "optimal ratio" that you need to aim for, it is just data compiled from multiple strong people. Doesnt mean the sample size wasnt massive with a huge range.
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