You have excellent form man. Could you please give me some advice on getting into the rack position with high elbows.I always seem to get myself in more of a pressing position (low elbows)...I'm not sure if it's a matter of flexibility,or not getting my arms into position quick enough (or both) Thanks in advance.
@tinzzz32 I have several more recent videos that discuss those issues. Go to my channel and search my Uploads for "elbows", and watch the 2nd vid. Also PM'ing you a couple of other vids you might find helpful that are unlisted.
@asss2grass Whats what the exercise where your holding the weight like a deadlift by your quads and you Pull it in like an upright row but jumping at the same time?
@lordvoldemort578 There is no such exercise. You're describing a typical football player's "hang clean", but they have no place in the gym. Hang cleans are great, but that's not how to do them. If you want to know more, PM me :)
Do you keep your hands clasped around the bar when you rack it? I've been learning power cleans and am also starting to need to rack the bar for OHP but when the bar is racked I don't have a full grip, my little fingers seem to come off. This means when I try to press the bar its real difficult and puts a lot of pressure on my wrists as I dont have a solid grip.
@paulockleford Are you trying to press the weight or jerk it? If you're pressing, then you won't really be using a heavy enough weight in the cleans to make cleaning worthwhile, assuming good form. You'd be better off pressing from the rack, since you can concentrate on your setup much better. If you're jerking it, then having a loose grip is fine. Some lifters re-grip the weight before jerking, while others jerk from the loose position. Whatever works for you!
@madaozeki Thighs parallel to the floor or below. This would not count in competitive lifting. Don't mean to be a hater. One thing you can do is practice the front squat since this is your weak point in the lift. Just concentrate on building the knee, thigh, and ankle flexibility to get your butt into a full sitting position. Also overhead squats will help to perfect your form. I'm not hating on the lift though, the rest was good.
@Jessemicheldesign I'm going to give you the benefit of the doubt here. You're confusing the rules of powerlifting, which is the squat/bench/deadlift sport, with Olympic weightlifting, which is the snatch/clean + jerk sport. In powerlifting, yes, thighs (actually the tops of the thighs) must break parallel to the floor on the squat, but in Olympic weightlifting, it doesn't matter and isn't judged. This was a POWER clean (as titled), not a squat clean. Please see my other vids and competitions.
@madaozeki Duly noted. Thanks for clearing up the difference. I checked out your other videos, you def do the ATG front squat with the clean phase in training so that's good.
I thought the power clean and jerk was one where you clean the bar, go into a front squat, stand, then push the bar overhead. What am I thinking of?
@Jessemicheldesign The "power" in powerclean refers to where you receive the bar, typically with the thighs at parallel or above. It's in contrast to a "squat" clean where you receive the bar low. Search on youtube for "overhead lifts tutorial" for the names of the different ways of getting the bar overhead. I made a video about it. In competition, only a jerk is allowed, which involves driving the bar up with legs only, then rebending the knees to receive the bar on locked out arms. No pushing.
@NotoriousMastaG This video was taken more than 4 years ago. My best overhead press is about 68 kg (150 lbs), but there's no correlation between my best press and best jerk. I jerked 110kg (242lbs) when only pressing 60 (132).
@madaozeki Oops didnt notice video date aha, Thanks for answering my question man, Was askin cause my press is stalling and I thought this could be a good accessory exercise. Regardless I think I'm gonna start doing these. keep up the good work !
I've only recently been trying the clean and jerk and lifted 2x54kgs the other day at 64 kg.
The form was horrible ( i taped it for future reference) and when i end the clean, my arms are in a military press typed position, with low elbows. I've been tryin (with much lower weight) to hold the bar on my delts with high elbows but i cant seem to do it. My fingers/hand reach too far into my neck and the bar is against my throat? help?
This is god stuff mate...do u mind telling me if u do any assistance exercises to increasing ur 1 RM? I power clean and overhead press(no jerk) around 58 kilos(arnd 128 lbs) at 69 kilos :(
Nice press! You're pretty close to a bodyweight overhead press, which is a big achievement (assuming you're using zero leg drive). I just do the basics: squat, front squat, clean and jerk, snatch, plus occasional heavy deadlifts, overhead pressing, and chinups. Nothing fancy ever.
I haven`t learn properly the technique I began to C&J lift last two weeks and I don`t know how the hell is that foot movement supposed to be haha, damn I need some tips.
Just like any other sports skill, it takes a bit of time to develop good, consistent technique. If you've never played tennis before, how long would it take to learn to server powerfully and consistently? Good luck :-)
yeah you're right bro, I will keep practicing I weigh 148 lbs but I pressed only 78 kilos last time I tried I will try with 80 kilos next time and so on :) thanks for the advice (Y)
so pulling to the same height on every lift no matter what weight your doing comes to the point how QUICKLY you can dip under the bar becomes a critical issue, am i right?
btw, so this video showing your doing power clean you actually pulled it higher than you expected? higher than supposed to be?:p
That's correct. I wasn't intending to power clean the weight, but I wasn't very experienced at that time (2006), so it surprised me :-) A power clean is a different exercise than a clean, but even in a power clean, you still want to ideally pull the bar to the same height on each lift. It's just higher than on a clean, so you can't use as much weight.
do you do any clean high pulls as supplementary training? would this help your overall clean technique? if you do high pulls, do you actively shrug at the top? is there any video of it showing how it supposed to be done?
wish i have a coach, cant find one where i live, im the only one who does oly lifting in my gym;p
Clean high pulls reinforce the notion that pulling higher is better, which is incorrect. Pulling to exactly the same spot every time (around belly button height) is the proper approach. I don't do clean high pulls for that reason. No active shrugging is necessary, since again, the goal of actively shrugging is to generate more bar height, which is NOT the point of a properly-performed clean.
have another question:P at which point are you supposed to jump? shrug, then jump? shrugjump? or shrug and jump at the same time?
another thing i noticed watching some of the advanced lifters is that they jump slightly backwards and catch the bar - is this the ideal form? or not for beginner?
If you talk to most international coaches, they'll say "neither". There should be no active "jumping" or "shrugging" in a clean or snatch. Rather, it's simply the act of standing up with a heavy weight in your hands. When the bar passes your knees and it's mechanically advantageous, you accelerate as fast as you can, but the feet should never leave the floor, nor should you attempt to use the traps to generate more upwards force on the bar. Backwards movement is OK. Forwards is problematic :-)
thank you thank you! your answer always helps a lot! ok, no active jump nor shrug eh:)
i asked this because i started to wonder if my form is worse than when i started lifting as im recently trying to actively engage jumping and shrugging but i just didnt feel right, timing was difficult. today i actually tried to unlearn jumping cos it just deteriorated my form worse than it was. but i guess involuntary jump or "calf raise" is ok though aint it?
Right! Both the "jump" and the "shrug" are side-effects of an explosive full extension. If the momentum of your pull takes you up on your toes, that's fine, and as you move UNDER the bar, it will look like a shrug. But both movements shouldn't be ACTIVE movements.
Legs and hips yes, traps no. The whole idea of shrugging with the intention of getting the bar higher seems to be an American "strength" or "football" coach thing, along with coming up on your toes. Watch the top elite international lifters and many of them lift practically flat-footed, and at the top of the lift their traps certainly are not pulled up at all. You can see what looks like a shrug as they move UNDER the bar, but again, that's just a side effect of full extension and moving fast.
i kinda understand why your feet tend to leave the ground when youre not supposed to, or at least you tried hard not to. when you stand up and try to duck down as fast as possible your feet momentarily leave the ground - you "float" in the air for fraction of a second. well thats what happens at the end of high pull, you move under the bar as fast as possible thats when your body is still in the air and then you go down, your feet re-contact with the ground thats when you hear your stomp. right?
The less efficient you are, the more stomp there might be. Minimizing foot movement is key to getting under the bar fast. Sliding them out a few inches is all that's necessary. No hang time, no air time, just up and under.
really? ok...:( thought i achieved a deep realisation then. lol still a long way to go i guess;p
ok NO jumping, hopping nor shrugging eh. i take yours as an ideal form to learn for me, coz i dont think its good idea to try to copy olympians' styles, they r too far advanced and unhuman. like Dimas who clearly shrugs during his lift, and he power jerks, unconventional but works for him.
saw some Polish olympicans lifting, search for "poty1" to 6. what do you think of their styles?
Your right. We are taught to hit a high second pull in order to get the bar higher as the catch portion is in the quarter squat during the Power Clean. It makes it very difficult to transition to an olympic or squat clean when your use to this because instead of pulling the bar up, you should really be pulling yourself down. Good stuff that you post..good lifts. BTW triple extension refers to ankles knees and hips. Your correct, nothing to do with traps.
well if youre using big weights woure pulling the bar every bit as high vertically as you can, you just cant pull it as high. in other words youre not trying to pull the bar to youre lower chest, you just cant get it any higher without dropping under
Man..You see a lot of little dudes doing this type of lift. The bench and the squat is for the big guys, but a lot of small people seem able to do this pretty well for some reason...
That's because olympic style lifting concentrates on power and technique. Power is a combination of strength X speed. The man with the strongest bench press in the world is not necessarily a great puncher. In other words, in joules, the same amount of energy is released with 100 lbs behing pushed in 1 second as 200 lbs over 2 seconds. To be as powerful as a champion you still have to be strong. Just not necessarily as strong as a power lifter who's specializing in strength at all costs.
ok let me get this straight, you can squat almost 3xbw? i trust then if that is true that you have been training for many many years, because that is elite world class standard.
Have you seen his vids? His squats are high, but he's strong. I know other 62'ers who are squatting 165 and beyond; sadly I'm not one of them :-) Sorblood, if you want your strength to transfer to your lifts, then you have to squat MUCH deeper. Start back at 100 and do full-range squats, and work your way back up. Also, do deep front squats as well.
dude thats some power, i'm going to aim for that weight in a years time, lots of technique to learn.
whats the best way of making the lift safe as your gradually increasing the weight? to avoid accidents as there might be the chance of going off balance etc
The best advice I can give is to learn from an experienced Olympic lifting coach (as opposed to a football "strength" coach or a friend). If you're in the US, Canada, the UK or Australia, feel free to PM me for advice on finding a cheap or free coach...
i got a question regarding to a rack position. i know that you must keep chest up but what about shoulders - do you push your shoulders foward and up to rack the bar (which i find it easier) or do you retract them back, like you would on bench press (open chest, shoulder blades back) then pull your elbows up and somehow rack the bar? i searched the net everywhere but there seemed to be no clear answer to this.
I don't do anything "active" with my shoulders. If you whip your elbows quickly and properly, and receive the bar in an upright position with everything tight, the shoulders should take care of themselves... sorry there's not a more helpful answer!
thanks for your advise. i focused on my rack and tried few different things and i became clear on this. you're absolutely right that once shoulders are up they automatically becomes as solid base to lay a bar on, and id say that from that position you can retract them towards your neck as close as allowed but not to choke you up. while the bar cant be any closer than your windpipe allows but you can still retract shoulders further more so now you can completely grip the bar, not on fingertips.
How tall are you? Just wondering because we weigh around the same however, you powerclean much more than me. I really suck at powercleans. I love deadlifts though haha.
thats pretty bomb dude i weigh 170 pounds and my powerclean max is only 225 and you are almost doing that at like 30 pounds less body weight. thats impressive. keep up the good work. (my bench max is 305 though) lol
I do it, but it's not very obvious since I have poor flexibility so my legs don't go all the way straight before re-bending. It's not something you should be conscious of or you should coach someone to do; it just happens naturally if the rest of the movement is correct.
I just happened on this video by accident while watching some power clean form vids. At 136, that is impressive as hell. The jerk was extremely solid. Keep up the good work.
Well first thing, that looked really good. So I'm assuming you know what you're doing. But I just started doing these, and I can't seem to rest the bar on my shoulders (after the clean phase). My elbows stay down and my arms support the bar. I can't get my elbows to point forward. Do you know why? I would really appreciate some advice.
It can be awkward and take a bit of getting used to. You'd be best off working directly with a coach to determine if it's a positioning problem or a flexibility problem. If you can touch the back of your neck with your fingers, then you're OK to rack a clean, and your elbows should be plenty high in that position. Feel free to PM me if you want specific advice!
Yeah, as madaozeki said, it's most likely to do with the flexibility of your wrists, and this is developed over time.
But - a really good way to help this developmen is to get a set of stairs at home, and place your hands shoulder width apart, fingers on the flat of the step, and wrists on the vertical below.
Then, slowly lower yourself down (angle will be about 45degrees) in a pseudo-press-up position.
If done correctly, you will feel the force through the top front of your forearms.
I'm willing to bet it's because you are keeping your hands around the bar while trying to rack it. First practice just front squats, the bar should be tight to your throat and only a few fingers per hand should be 'babysitting' the bar there, you should not be actively holding it wiht your hand. Lift your shoulders up to provide a rack across your front delts. Elbows high the entire time in a front squat (lead with the elbows), hope this helps.
I tried power cleans at the gym yesterday with 95 lbs and my traps are so sore. how long did it take you to build up to this weight ur lifting? a while I would assume.
I didn't start lifting until quite late in life, and it took me about a year of training once a week with a coach to achieve near-maximum lifts. If your traps are sore it sounds like you're trying to actively "shrug" the weight up. That's not necessary and may be detrimental to your long-term progress. The momentum is generated by your back and legs through the simple act of "standing up" as hard and fast as you can once the weight passes your knees. Good luck!
actually i think employing your back too much like in this video is a bad habit, lifters that utilize the narrow grip/stance starting technique tend to rely on the back too much and the bar tends to crash down on the lifter, what does this mean? the lifter has a greater height to travel downwards in getting under the bar which is totally unneccessary, with the wide grip/stance frog technique, you travel lesser height allowing you to quickly get under it with a minimal emphasis on the shrug
Why do people insist on displaying their ignorance repeatedly when commenting on my videos? Let me quote this guy's profile: "hey guys plz sub to me thx" "Books: what are books lol jk i hate them dont read if i dont have to"... there's more :-)
I've watched a good amount of your vids, can you explain what you do right before you lift, seems as if you do a quick twitch. I'd like to hear what this helps.
Thanks for the comment... I used to do what's called a "dynamic start", which involved raising my hips quite high, then bringing them back down quickly and pulling immediately. After a while I found that my starting position was inconsistent. I don't like pulling from a complete dead stop, so I just do a little up-and-down, set my back, and go. Watch some top lifters in the Olympics, and you'll see many do different things immediately before lifting. Mine's just another example :-)
how old are oyu? and i know its not great its awful, check my fvourites there is a dealift by a 55kg girl, she deadlifts 130kg and she is only 14-16 years old, its crazy
Wish I was stronger. Took about a year of consistent training to hit these kinds of weight in the Olympic lifts. I had an intermediate strength base beforehand.
whoops, I accidentally removed your comment instead of replying.... you asked "if you could shoulder press more, couldn't you jerk more?" there's actually little correlation between pressing and jerking.... female Chinese weightlifters who can jerk over 300 pounds can't necessarily press more than 135... jerk drive comes from the legs... no shoulder pressing involved whatsoever :)
I'm lifting on an Olympic weightlifting platform at a sports performance center, and the plates (bumper plates) are designed to be dropped. I would never do that at a public gym :)
I don't actually have good numbers for my weight... I'm not even in the top 20 in the US, which means I wouldn't come close to being competitive in most other countries. Maybe if I was super-elite I'd be tempted to use steroids, but since I'm far from it and basically just another (small) guy at the gym, no thanks :)
What is the position of hand when you do the clean (before pressing it over head)? because i just can't lift my elbows so high and at the same time holding the weights.
if you can touch the back of your neck with your fingers, then you're plenty flexible to rack a clean properly... you don't have to be gripping the bar tightly when you receive it... you can just have the bar resting on your fingertips... when you get ready to jerk, you can drop the elbows if you like, and grip the bar fully... keep your chest up so the bar doesn't slide down your front
What, just because he's stronger than you or me means he's on steroids? Good logic asshole, try actually going to the gym and working hard and maybe you'll see strength like that yourself.
How much would you estimate this style of lifting has increased your general strength in other activities? I ask because there's such a high level of skill involved that much of the weight/strength increases may be specific to the lift.
It's difficult to quantify, since I don't really do many other strength-related activities, but I'm definitely stronger in day-to-day tasks and when playing sports than I was when not training... Keep in mind that once the skill is obtained, heavy weights are used, and they have a great training effect. I clean more than most people at my gym use for deadlifts for example ;) I can maintain back squatting strength without doing back squats, as another side effect...
yeah the guy above me is right you also had your feet too close in the beginning causing you to move your feet wider when you jumped you should have your feet straight and shoulder width apart is even then your legs move out you should bump down your weight or you may suffer long term hip injuries
Not sure I understand... how does starting with narrow feet force me to jump out wide? Also why shoulder width apart? And lord, why straight?? Also, this was a power clean, not a full clean so it's significantly less than my max... if I drop the weight too much there will be no training effect.
60an2, sorry I accidentally deleted your comment instead of replying to it!! You wrote: "anybody who give you trouble about starting with narrow feet-have them watch the Ironmind Bulgarian training hall video. Or watch Tommy Kono. personal preference and body mechanics. Solid power cleans--on the jerk, I would recover with your front foot first though. Keep up the good work." Thanks for the comment. I agree about the jerk and have worked on it a lot since then :)
Since you mentioned the jerk, I agree with the front foot then back foot. Another thing is, now this could just be the way we lift at my club, but I would like to see you taking a wider split between the front and back foot.
This forces you to be lower and allows you to get the weight above your easier. I take a split close to two metres between feet and I also take it wide (out from the body) about 1m. Just my thoughts.
Have you gotten wider front to back AND side to side?
I haven't looked at any of your other clips, but if this is anything to go by I will be.
Check out mine if you get a chance, in the process of uploading my entry video for this bodybuilding model competition, I know an O'lifter being a model. I got bored so signed up for it lol
I haven't been training Olympic lifts steadily lately and have been doing mostly power jerks, but the last couple of times I was in the Olympic lifting gym my split was just as you described it.
Yeah, fair enough. That's good. It feels more stable to me. Although, my side to side width has become more narrow as I'm began to find more balance. And from doing more lunges lol
Good lift, dude. I weigh 230 pounds, am 5 foot 9, with 3 percent body weight, and am on Steroids. What sort of power clean should i be able to do? I struggle with about 300 pounds.
bench press and biceps curl don't correlate at all to the Olympic lifts... at 77kg, a reasonable starting goal for a clean would be 110kg. The top lifters in the US do between 175-190kg, while the top lifters in the world are up over 200kg... the top women around your weight are doing more than 150kg
Hey I have been strength training for about 2 yrs.I weigh 100kg(220lbs) i can easily bench press 150kgs. My military presses are roughly equal to my own weight(93-100kgs) , I can deadlift 160kgs at any given day and my max squat is 220kg with full movement. I intend to start power lifting so I just wanted u to give me a few starters on tecniques, exercises etc. By the weigh I am 5ft, 9inches tall.
Your squat is WAY beyond your deadlift, which is very unusual. Do you squat with equipment or raw? I don't know much about power lifting; I do Olympic lifting. If you want to be introduced to some powerlifters who can help you, PM me with your location.
i like the way u jerk it.
Lemondude57 3 months ago
Love the way you drop that motherfucker like a boss at the end
SkizzyMcfrazzlepop 5 months ago
nicely done. these exercises freak me out, i'm convinced i'd mess my back up
Iambecome 6 months ago
Thanks so much for the quick response,and great info! I will be applying it as soon as I get to the gym.
tinzzz32 6 months ago
@tinzzz32 My pleasure, good luck!
madaozeki 6 months ago
You have excellent form man. Could you please give me some advice on getting into the rack position with high elbows.I always seem to get myself in more of a pressing position (low elbows)...I'm not sure if it's a matter of flexibility,or not getting my arms into position quick enough (or both) Thanks in advance.
tinzzz32 6 months ago
@tinzzz32 I have several more recent videos that discuss those issues. Go to my channel and search my Uploads for "elbows", and watch the 2nd vid. Also PM'ing you a couple of other vids you might find helpful that are unlisted.
madaozeki 6 months ago
Nice work man, keep it up!
kettlebellstrength 6 months ago
Awesome Jerk man, any new vids on your progress up until now? I wanna see 50 more kg on those! haha
jam35dm 7 months ago
@jam35dm Not 50kg, but another 10-20 :) I have over 200 vids on my channel since then, so have a look!
madaozeki 7 months ago
I found the perfect power clean vid, search "pyrros dimas power clean".
asss2grass 7 months ago
@asss2grass Whats what the exercise where your holding the weight like a deadlift by your quads and you Pull it in like an upright row but jumping at the same time?
lordvoldemort578 7 months ago
@lordvoldemort578 Stick to playing your harry potter video games and try control your urge to criticize a triple-gold medalists technique LOL
asss2grass 7 months ago
@lordvoldemort578 There is no such exercise. You're describing a typical football player's "hang clean", but they have no place in the gym. Hang cleans are great, but that's not how to do them. If you want to know more, PM me :)
madaozeki 7 months ago
Do you keep your hands clasped around the bar when you rack it? I've been learning power cleans and am also starting to need to rack the bar for OHP but when the bar is racked I don't have a full grip, my little fingers seem to come off. This means when I try to press the bar its real difficult and puts a lot of pressure on my wrists as I dont have a solid grip.
Is this just a flexibility issue?
paulockleford 9 months ago
@paulockleford Are you trying to press the weight or jerk it? If you're pressing, then you won't really be using a heavy enough weight in the cleans to make cleaning worthwhile, assuming good form. You'd be better off pressing from the rack, since you can concentrate on your setup much better. If you're jerking it, then having a loose grip is fine. Some lifters re-grip the weight before jerking, while others jerk from the loose position. Whatever works for you!
madaozeki 9 months ago
incredible relative strength man , just incredible!
ahmednabil 10 months ago
Poor extension on the squat phase
Jessemicheldesign 11 months ago
@Jessemicheldesign Huh? How does one extend on a squat?
madaozeki 11 months ago
@madaozeki Thighs parallel to the floor or below. This would not count in competitive lifting. Don't mean to be a hater. One thing you can do is practice the front squat since this is your weak point in the lift. Just concentrate on building the knee, thigh, and ankle flexibility to get your butt into a full sitting position. Also overhead squats will help to perfect your form. I'm not hating on the lift though, the rest was good.
Jessemicheldesign 11 months ago
@Jessemicheldesign I'm going to give you the benefit of the doubt here. You're confusing the rules of powerlifting, which is the squat/bench/deadlift sport, with Olympic weightlifting, which is the snatch/clean + jerk sport. In powerlifting, yes, thighs (actually the tops of the thighs) must break parallel to the floor on the squat, but in Olympic weightlifting, it doesn't matter and isn't judged. This was a POWER clean (as titled), not a squat clean. Please see my other vids and competitions.
madaozeki 11 months ago
@Jessemicheldesign And in case my other videos don't make it clear, I'm a competitive Olympic weightlifter and coach :)
madaozeki 11 months ago
@madaozeki Duly noted. Thanks for clearing up the difference. I checked out your other videos, you def do the ATG front squat with the clean phase in training so that's good.
I thought the power clean and jerk was one where you clean the bar, go into a front squat, stand, then push the bar overhead. What am I thinking of?
Jessemicheldesign 11 months ago
@Jessemicheldesign The "power" in powerclean refers to where you receive the bar, typically with the thighs at parallel or above. It's in contrast to a "squat" clean where you receive the bar low. Search on youtube for "overhead lifts tutorial" for the names of the different ways of getting the bar overhead. I made a video about it. In competition, only a jerk is allowed, which involves driving the bar up with legs only, then rebending the knees to receive the bar on locked out arms. No pushing.
madaozeki 11 months ago
Comment removed
Jessemicheldesign 11 months ago
do you know how much you can overhead press? (strict form)
NotoriousMastaG 1 year ago
@NotoriousMastaG This video was taken more than 4 years ago. My best overhead press is about 68 kg (150 lbs), but there's no correlation between my best press and best jerk. I jerked 110kg (242lbs) when only pressing 60 (132).
madaozeki 1 year ago
@madaozeki Oops didnt notice video date aha, Thanks for answering my question man, Was askin cause my press is stalling and I thought this could be a good accessory exercise. Regardless I think I'm gonna start doing these. keep up the good work !
NotoriousMastaG 1 year ago
@NotoriousMastaG Good luck and thanks!
madaozeki 1 year ago
You look really short.
13ill2000 1 year ago
@13ill2000 I am really short. Between 5'5 and 5'6
madaozeki 1 year ago
way to throw it down
coltskid654 1 year ago
i know power clean works every muscle what does jerking work
cloudtheavenger 1 year ago
only 136 looks like alot more
sanbodyplz 1 year ago
@sanbodyplz 136 is my bodyweight.
madaozeki 1 year ago
How much is that?
axelnemeth 1 year ago
@axelnemeth Read the video description.
madaozeki 1 year ago
@axelnemeth that was 260lbs which is really damn good for being his size.
BeatsInBox 1 year ago
@BeatsInBox 216 lbs. Nonetheless, pretty decent.
wookieeassassin 1 year ago
Ive never lifted before, and i cant afford a trainer...any advice? Im starting a program from a book I bought. Thanks.
neemguy81 1 year ago
Clean and Jerk!!!
gladfelter17 1 year ago
hmm great lift
BassPlayerGuy123 1 year ago
nice lift bro
qbjordan7 1 year ago
Awesome lift, one of the better ones on youtube.
I've only recently been trying the clean and jerk and lifted 2x54kgs the other day at 64 kg.
The form was horrible ( i taped it for future reference) and when i end the clean, my arms are in a military press typed position, with low elbows. I've been tryin (with much lower weight) to hold the bar on my delts with high elbows but i cant seem to do it. My fingers/hand reach too far into my neck and the bar is against my throat? help?
jpcauchi 1 year ago
lol nice i wiegh 170 and power clean 245 wish i could do more lol
MasterJtyme 2 years ago
This is god stuff mate...do u mind telling me if u do any assistance exercises to increasing ur 1 RM? I power clean and overhead press(no jerk) around 58 kilos(arnd 128 lbs) at 69 kilos :(
brethithard 2 years ago
Nice press! You're pretty close to a bodyweight overhead press, which is a big achievement (assuming you're using zero leg drive). I just do the basics: squat, front squat, clean and jerk, snatch, plus occasional heavy deadlifts, overhead pressing, and chinups. Nothing fancy ever.
madaozeki 2 years ago
solid lift for a small guy. good work!
bfstronger15 2 years ago
Thanks :-) I've improved a lot since this vid was taken.
madaozeki 2 years ago
I haven`t learn properly the technique I began to C&J lift last two weeks and I don`t know how the hell is that foot movement supposed to be haha, damn I need some tips.
MasochistRampage 2 years ago
Just like any other sports skill, it takes a bit of time to develop good, consistent technique. If you've never played tennis before, how long would it take to learn to server powerfully and consistently? Good luck :-)
madaozeki 2 years ago
yeah you're right bro, I will keep practicing I weigh 148 lbs but I pressed only 78 kilos last time I tried I will try with 80 kilos next time and so on :) thanks for the advice (Y)
MasochistRampage 2 years ago
this is amazing! im about 136 lbs also, but i can only powerclean and jerk about 115! kudos to you man! how long have u ben doing this!
nrb13productions 2 years ago
is that michael cera?
seannnn2006 2 years ago
the lifter? no, it's me
madaozeki 2 years ago
really?? thank you that is so imformative:)
so pulling to the same height on every lift no matter what weight your doing comes to the point how QUICKLY you can dip under the bar becomes a critical issue, am i right?
btw, so this video showing your doing power clean you actually pulled it higher than you expected? higher than supposed to be?:p
furionese 2 years ago
That's correct. I wasn't intending to power clean the weight, but I wasn't very experienced at that time (2006), so it surprised me :-) A power clean is a different exercise than a clean, but even in a power clean, you still want to ideally pull the bar to the same height on each lift. It's just higher than on a clean, so you can't use as much weight.
madaozeki 2 years ago
have yet another question:p
do you do any clean high pulls as supplementary training? would this help your overall clean technique? if you do high pulls, do you actively shrug at the top? is there any video of it showing how it supposed to be done?
wish i have a coach, cant find one where i live, im the only one who does oly lifting in my gym;p
furionese 2 years ago
Clean high pulls reinforce the notion that pulling higher is better, which is incorrect. Pulling to exactly the same spot every time (around belly button height) is the proper approach. I don't do clean high pulls for that reason. No active shrugging is necessary, since again, the goal of actively shrugging is to generate more bar height, which is NOT the point of a properly-performed clean.
madaozeki 2 years ago
have another question:P at which point are you supposed to jump? shrug, then jump? shrugjump? or shrug and jump at the same time?
another thing i noticed watching some of the advanced lifters is that they jump slightly backwards and catch the bar - is this the ideal form? or not for beginner?
furionese 2 years ago
If you talk to most international coaches, they'll say "neither". There should be no active "jumping" or "shrugging" in a clean or snatch. Rather, it's simply the act of standing up with a heavy weight in your hands. When the bar passes your knees and it's mechanically advantageous, you accelerate as fast as you can, but the feet should never leave the floor, nor should you attempt to use the traps to generate more upwards force on the bar. Backwards movement is OK. Forwards is problematic :-)
madaozeki 2 years ago
thank you thank you! your answer always helps a lot! ok, no active jump nor shrug eh:)
i asked this because i started to wonder if my form is worse than when i started lifting as im recently trying to actively engage jumping and shrugging but i just didnt feel right, timing was difficult. today i actually tried to unlearn jumping cos it just deteriorated my form worse than it was. but i guess involuntary jump or "calf raise" is ok though aint it?
furionese 2 years ago
Right! Both the "jump" and the "shrug" are side-effects of an explosive full extension. If the momentum of your pull takes you up on your toes, that's fine, and as you move UNDER the bar, it will look like a shrug. But both movements shouldn't be ACTIVE movements.
madaozeki 2 years ago
really? because as far as i know the triple extension involves an active effort by the legs, hips and traps. could be wrong though.
co0o0ol 2 years ago
Legs and hips yes, traps no. The whole idea of shrugging with the intention of getting the bar higher seems to be an American "strength" or "football" coach thing, along with coming up on your toes. Watch the top elite international lifters and many of them lift practically flat-footed, and at the top of the lift their traps certainly are not pulled up at all. You can see what looks like a shrug as they move UNDER the bar, but again, that's just a side effect of full extension and moving fast.
madaozeki 2 years ago
i kinda understand why your feet tend to leave the ground when youre not supposed to, or at least you tried hard not to. when you stand up and try to duck down as fast as possible your feet momentarily leave the ground - you "float" in the air for fraction of a second. well thats what happens at the end of high pull, you move under the bar as fast as possible thats when your body is still in the air and then you go down, your feet re-contact with the ground thats when you hear your stomp. right?
furionese 2 years ago
The less efficient you are, the more stomp there might be. Minimizing foot movement is key to getting under the bar fast. Sliding them out a few inches is all that's necessary. No hang time, no air time, just up and under.
madaozeki 2 years ago
really? ok...:( thought i achieved a deep realisation then. lol still a long way to go i guess;p
ok NO jumping, hopping nor shrugging eh. i take yours as an ideal form to learn for me, coz i dont think its good idea to try to copy olympians' styles, they r too far advanced and unhuman. like Dimas who clearly shrugs during his lift, and he power jerks, unconventional but works for him.
saw some Polish olympicans lifting, search for "poty1" to 6. what do you think of their styles?
furionese 2 years ago
Your right. We are taught to hit a high second pull in order to get the bar higher as the catch portion is in the quarter squat during the Power Clean. It makes it very difficult to transition to an olympic or squat clean when your use to this because instead of pulling the bar up, you should really be pulling yourself down. Good stuff that you post..good lifts. BTW triple extension refers to ankles knees and hips. Your correct, nothing to do with traps.
bozez1 2 years ago
well if youre using big weights woure pulling the bar every bit as high vertically as you can, you just cant pull it as high. in other words youre not trying to pull the bar to youre lower chest, you just cant get it any higher without dropping under
acehead0987 2 years ago
You did this all wrong....
You are suppose to jump, and keep your feet in the same position and spot.
xxcorruption 2 years ago
What on earth are you talking about?
madaozeki 2 years ago
Man..You see a lot of little dudes doing this type of lift. The bench and the squat is for the big guys, but a lot of small people seem able to do this pretty well for some reason...
mylesman99 2 years ago
That's because olympic style lifting concentrates on power and technique. Power is a combination of strength X speed. The man with the strongest bench press in the world is not necessarily a great puncher. In other words, in joules, the same amount of energy is released with 100 lbs behing pushed in 1 second as 200 lbs over 2 seconds. To be as powerful as a champion you still have to be strong. Just not necessarily as strong as a power lifter who's specializing in strength at all costs.
InsertName125 2 years ago
got it right with the physics and everything
Anagramrice 2 years ago
i do that for breakfast. lol.
cdeavellar1 2 years ago
I'm 15, 144 lbs, and I can power clean 100 kg, and jerk 97.5 kg
(those numbers were my max for friday's maxing)
xXViolentRoseXx 2 years ago
im impressed. whats ur numbers up to date this vids mad old
marshallbrooks1 2 years ago
Snatch 85 (187lbs), Clean 110 (242lbs), Jerk 106 (233lbs)
madaozeki 2 years ago
UPDATE: Snatch 86, Clean 111, Jerk 110
madaozeki 2 years ago
Hi
im at the same bodyweight as you
how old are you?
you can carry a bit more than me
i have a max squat of 165kg
ill start posting vids of my training
so u can judge =]
sorblood 2 years ago
ok let me get this straight, you can squat almost 3xbw? i trust then if that is true that you have been training for many many years, because that is elite world class standard.
sr19 2 years ago
Have you seen his vids? His squats are high, but he's strong. I know other 62'ers who are squatting 165 and beyond; sadly I'm not one of them :-) Sorblood, if you want your strength to transfer to your lifts, then you have to squat MUCH deeper. Start back at 100 and do full-range squats, and work your way back up. Also, do deep front squats as well.
madaozeki 2 years ago
Looks great :)
TheRealBravie 2 years ago
sickk
mfg023 2 years ago
atta boy
wittekid9 2 years ago
dude thats some power, i'm going to aim for that weight in a years time, lots of technique to learn.
whats the best way of making the lift safe as your gradually increasing the weight? to avoid accidents as there might be the chance of going off balance etc
mayan212 2 years ago
Thanks for the comment :-)
The best advice I can give is to learn from an experienced Olympic lifting coach (as opposed to a football "strength" coach or a friend). If you're in the US, Canada, the UK or Australia, feel free to PM me for advice on finding a cheap or free coach...
madaozeki 2 years ago
i got a question regarding to a rack position. i know that you must keep chest up but what about shoulders - do you push your shoulders foward and up to rack the bar (which i find it easier) or do you retract them back, like you would on bench press (open chest, shoulder blades back) then pull your elbows up and somehow rack the bar? i searched the net everywhere but there seemed to be no clear answer to this.
btw, thanx for replying my previous question:)
furionese 2 years ago
I don't do anything "active" with my shoulders. If you whip your elbows quickly and properly, and receive the bar in an upright position with everything tight, the shoulders should take care of themselves... sorry there's not a more helpful answer!
madaozeki 2 years ago
thanks for your advise. i focused on my rack and tried few different things and i became clear on this. you're absolutely right that once shoulders are up they automatically becomes as solid base to lay a bar on, and id say that from that position you can retract them towards your neck as close as allowed but not to choke you up. while the bar cant be any closer than your windpipe allows but you can still retract shoulders further more so now you can completely grip the bar, not on fingertips.
furionese 2 years ago
when the bar is on your chest you use your shoulders to push as well as you legs to lift the bar so you can dip under better
Slaine122 2 years ago
How tall are you? Just wondering because we weigh around the same however, you powerclean much more than me. I really suck at powercleans. I love deadlifts though haha.
etarc345 2 years ago
Between 5'5 and 5'6
madaozeki 2 years ago
thats pretty bomb dude i weigh 170 pounds and my powerclean max is only 225 and you are almost doing that at like 30 pounds less body weight. thats impressive. keep up the good work. (my bench max is 305 though) lol
piratefootball40 2 years ago
thats bloody impressive!, look at his size compared to the weight!, he must be training for somthing...
johnfox3 2 years ago
hi im new to this sport and i just came across what is called "double knee bend" during 2nd pull. do you do it? and if so, is it necessary?
furionese 2 years ago
I do it, but it's not very obvious since I have poor flexibility so my legs don't go all the way straight before re-bending. It's not something you should be conscious of or you should coach someone to do; it just happens naturally if the rest of the movement is correct.
madaozeki 2 years ago
Wow, thats an impressive amount of weight for your size
bentorben 3 years ago
I just happened on this video by accident while watching some power clean form vids. At 136, that is impressive as hell. The jerk was extremely solid. Keep up the good work.
Superpunk27 3 years ago
Cool, thanks :-) I have a few powerclean form tutorial vids that I've made more recently, so check them out if you're interested!
madaozeki 3 years ago
That was beautiful man.
AyeTribeCalledFresh 3 years ago
Thanks dude (or dudette) :-)
madaozeki 3 years ago
Well first thing, that looked really good. So I'm assuming you know what you're doing. But I just started doing these, and I can't seem to rest the bar on my shoulders (after the clean phase). My elbows stay down and my arms support the bar. I can't get my elbows to point forward. Do you know why? I would really appreciate some advice.
LayEmOut60 3 years ago
It can be awkward and take a bit of getting used to. You'd be best off working directly with a coach to determine if it's a positioning problem or a flexibility problem. If you can touch the back of your neck with your fingers, then you're OK to rack a clean, and your elbows should be plenty high in that position. Feel free to PM me if you want specific advice!
madaozeki 3 years ago
Yeah, as madaozeki said, it's most likely to do with the flexibility of your wrists, and this is developed over time.
But - a really good way to help this developmen is to get a set of stairs at home, and place your hands shoulder width apart, fingers on the flat of the step, and wrists on the vertical below.
Then, slowly lower yourself down (angle will be about 45degrees) in a pseudo-press-up position.
If done correctly, you will feel the force through the top front of your forearms.
phsyxx 3 years ago
I'm willing to bet it's because you are keeping your hands around the bar while trying to rack it. First practice just front squats, the bar should be tight to your throat and only a few fingers per hand should be 'babysitting' the bar there, you should not be actively holding it wiht your hand. Lift your shoulders up to provide a rack across your front delts. Elbows high the entire time in a front squat (lead with the elbows), hope this helps.
grambo22 3 years ago
I tried power cleans at the gym yesterday with 95 lbs and my traps are so sore. how long did it take you to build up to this weight ur lifting? a while I would assume.
ShannonVenasse 3 years ago
I didn't start lifting until quite late in life, and it took me about a year of training once a week with a coach to achieve near-maximum lifts. If your traps are sore it sounds like you're trying to actively "shrug" the weight up. That's not necessary and may be detrimental to your long-term progress. The momentum is generated by your back and legs through the simple act of "standing up" as hard and fast as you can once the weight passes your knees. Good luck!
madaozeki 3 years ago
actually i think employing your back too much like in this video is a bad habit, lifters that utilize the narrow grip/stance starting technique tend to rely on the back too much and the bar tends to crash down on the lifter, what does this mean? the lifter has a greater height to travel downwards in getting under the bar which is totally unneccessary, with the wide grip/stance frog technique, you travel lesser height allowing you to quickly get under it with a minimal emphasis on the shrug
thelifter2009 2 years ago
This comment has received too many negative votes show
thats not a power clean and jerk thats regular u tard!
2012trever 3 years ago
Why do people insist on displaying their ignorance repeatedly when commenting on my videos? Let me quote this guy's profile: "hey guys plz sub to me thx" "Books: what are books lol jk i hate them dont read if i dont have to"... there's more :-)
madaozeki 3 years ago
Awesome mate, It's good to see 200lbs can be done at around 60kgs, not that I can, just that it's possible :P.
Noxp 3 years ago
I've watched a good amount of your vids, can you explain what you do right before you lift, seems as if you do a quick twitch. I'd like to hear what this helps.
spenda73 3 years ago
Thanks for the comment... I used to do what's called a "dynamic start", which involved raising my hips quite high, then bringing them back down quickly and pulling immediately. After a while I found that my starting position was inconsistent. I don't like pulling from a complete dead stop, so I just do a little up-and-down, set my back, and go. Watch some top lifters in the Olympics, and you'll see many do different things immediately before lifting. Mine's just another example :-)
madaozeki 3 years ago
how old are u, i can only deadlift 100kg at my bodyweight of 57kg, and im 16 in 3 months
angrygunsmith 3 years ago
That's a great deadlift at your bodyweight, almost double! I'm a lot older than you :)
madaozeki 3 years ago
how old are oyu? and i know its not great its awful, check my fvourites there is a dealift by a 55kg girl, she deadlifts 130kg and she is only 14-16 years old, its crazy
angrygunsmith 3 years ago
damn that was perfect...everything
keep it up
how much was that exactly?
pakishock91 3 years ago
Thanks :) Still plenty to work on! The information is in the video description. 216lbs at a bodyweight of 136lbs.
madaozeki 3 years ago
dude, ur really strong.
how long did it take you to lift that much?
giganv8 3 years ago
Wish I was stronger. Took about a year of consistent training to hit these kinds of weight in the Olympic lifts. I had an intermediate strength base beforehand.
madaozeki 3 years ago
what would you recommend
i weigh about 116lbs, and i think my current max is 120lbs.
giganv8 3 years ago
nothing wrong with that
peakmatt 3 years ago
dude your a beast man keep up the good work!
benny198819881988 3 years ago
wow good stuff
projekt84 3 years ago 5
thanks :)
madaozeki 3 years ago
Dang... how much can you shoulder press??
bojanglesk88 3 years ago
not much... about 145lbs, though I don't focus on that much
madaozeki 3 years ago
whoops, I accidentally removed your comment instead of replying.... you asked "if you could shoulder press more, couldn't you jerk more?" there's actually little correlation between pressing and jerking.... female Chinese weightlifters who can jerk over 300 pounds can't necessarily press more than 135... jerk drive comes from the legs... no shoulder pressing involved whatsoever :)
madaozeki 3 years ago
alright thanks that clears things up
bojanglesk8 3 years ago
Props to you! That is quite an accomplishment
pokarok 3 years ago
Thank you :)
madaozeki 3 years ago
this exercise looks like it can be dangerous if done incorrectly!
taothemso 3 years ago
as can any exercise, like bench pressing or curls... luckily I have a good coach :)
madaozeki 3 years ago
hahaha, you got that right. probably the MOST dangerous powerlifting move if done wrong...
Thrasher502 3 years ago
Well done.
Is it necessary to drop the weight at the end?
At a public gym, that's a big no-no.
balasuar 3 years ago
I'm lifting on an Olympic weightlifting platform at a sports performance center, and the plates (bumper plates) are designed to be dropped. I would never do that at a public gym :)
madaozeki 3 years ago
You've had your fair share of haters?!? HOW? You're 62kg and you're jerking more than i can squat. And i'm fatter.
yusefsobky 3 years ago
haha thanks :) everyone on YouTube has their share of haters... can't be avoided :)
madaozeki 3 years ago
Some of them are pretty funny mind
yusefsobky 3 years ago 2
Impressive 136lbs huh. good form
DANIAC262 3 years ago 2
thanks :)
madaozeki 3 years ago
I don't actually have good numbers for my weight... I'm not even in the top 20 in the US, which means I wouldn't come close to being competitive in most other countries. Maybe if I was super-elite I'd be tempted to use steroids, but since I'm far from it and basically just another (small) guy at the gym, no thanks :)
madaozeki 3 years ago
Nice!
chimproller 3 years ago
thanks :)
madaozeki 3 years ago
why is this not 5star? great job
axiomFTW88 3 years ago
haha thanks :) I've had my share of haters ;)
madaozeki 3 years ago
What is the position of hand when you do the clean (before pressing it over head)? because i just can't lift my elbows so high and at the same time holding the weights.
nfghj123 3 years ago
if you can touch the back of your neck with your fingers, then you're plenty flexible to rack a clean properly... you don't have to be gripping the bar tightly when you receive it... you can just have the bar resting on your fingertips... when you get ready to jerk, you can drop the elbows if you like, and grip the bar fully... keep your chest up so the bar doesn't slide down your front
madaozeki 3 years ago
if he was on steroids he would be WAY bigger.
grrthetree 3 years ago
What, just because he's stronger than you or me means he's on steroids? Good logic asshole, try actually going to the gym and working hard and maybe you'll see strength like that yourself.
RRFCaptain 3 years ago
is this at excel in waltham?
corrmick 3 years ago
yes
madaozeki 3 years ago
For a guy who weighs in at 136 you're puttin' up mad numbers! Good on ya. I'm 73 kilos but I can only clean about 90. And forget about jerking it...
RRFCaptain 3 years ago
thanks :) I unfortunately weigh more now! have to slim back down for competitions
madaozeki 3 years ago
Haha yeah. How much do you snatch?
RRFCaptain 3 years ago 2
81kg
madaozeki 3 years ago
How much would you estimate this style of lifting has increased your general strength in other activities? I ask because there's such a high level of skill involved that much of the weight/strength increases may be specific to the lift.
lazur1 3 years ago
It's difficult to quantify, since I don't really do many other strength-related activities, but I'm definitely stronger in day-to-day tasks and when playing sports than I was when not training... Keep in mind that once the skill is obtained, heavy weights are used, and they have a great training effect. I clean more than most people at my gym use for deadlifts for example ;) I can maintain back squatting strength without doing back squats, as another side effect...
madaozeki 3 years ago
yeah the guy above me is right you also had your feet too close in the beginning causing you to move your feet wider when you jumped you should have your feet straight and shoulder width apart is even then your legs move out you should bump down your weight or you may suffer long term hip injuries
AnytimeHester 3 years ago
Not sure I understand... how does starting with narrow feet force me to jump out wide? Also why shoulder width apart? And lord, why straight?? Also, this was a power clean, not a full clean so it's significantly less than my max... if I drop the weight too much there will be no training effect.
madaozeki 3 years ago
60an2, sorry I accidentally deleted your comment instead of replying to it!! You wrote: "anybody who give you trouble about starting with narrow feet-have them watch the Ironmind Bulgarian training hall video. Or watch Tommy Kono. personal preference and body mechanics. Solid power cleans--on the jerk, I would recover with your front foot first though. Keep up the good work." Thanks for the comment. I agree about the jerk and have worked on it a lot since then :)
madaozeki 3 years ago
Since you mentioned the jerk, I agree with the front foot then back foot. Another thing is, now this could just be the way we lift at my club, but I would like to see you taking a wider split between the front and back foot.
This forces you to be lower and allows you to get the weight above your easier. I take a split close to two metres between feet and I also take it wide (out from the body) about 1m. Just my thoughts.
AusWeightLifter 3 years ago
Agreed :) I think my split jerk is significantly wider now than back then (video from 2006).
madaozeki 3 years ago
Have you gotten wider front to back AND side to side?
I haven't looked at any of your other clips, but if this is anything to go by I will be.
Check out mine if you get a chance, in the process of uploading my entry video for this bodybuilding model competition, I know an O'lifter being a model. I got bored so signed up for it lol
AusWeightLifter 3 years ago
I haven't been training Olympic lifts steadily lately and have been doing mostly power jerks, but the last couple of times I was in the Olympic lifting gym my split was just as you described it.
madaozeki 3 years ago
Yeah, fair enough. That's good. It feels more stable to me. Although, my side to side width has become more narrow as I'm began to find more balance. And from doing more lunges lol
AusWeightLifter 3 years ago
I'm glad you weren't a judge at my last competition ;)
madaozeki 3 years ago
hey what's your vertical jump? can you dunk? lol just wondering. good lift btw.
deserthobo 3 years ago
haha, thanks! I've never tested my vertical jump, and I haven't been on a basketball court since I was 14 or so... I couldn't dunk then :)
madaozeki 3 years ago
you're a monster, especially for your weight. damn son
dynamik916 3 years ago
Good lift, dude. I weigh 230 pounds, am 5 foot 9, with 3 percent body weight, and am on Steroids. What sort of power clean should i be able to do? I struggle with about 300 pounds.
johnnycake020 4 years ago
aim for 160 (355lbs) to start
madaozeki 4 years ago
yo, i'm 180cm,77kg, so how much could I clean? I can bench press 110kg and biceps curl 53kg, so u can see my abilities and give me a better estimate!
matethedunk 4 years ago
bench press and biceps curl don't correlate at all to the Olympic lifts... at 77kg, a reasonable starting goal for a clean would be 110kg. The top lifters in the US do between 175-190kg, while the top lifters in the world are up over 200kg... the top women around your weight are doing more than 150kg
madaozeki 4 years ago
Hey I have been strength training for about 2 yrs.I weigh 100kg(220lbs) i can easily bench press 150kgs. My military presses are roughly equal to my own weight(93-100kgs) , I can deadlift 160kgs at any given day and my max squat is 220kg with full movement. I intend to start power lifting so I just wanted u to give me a few starters on tecniques, exercises etc. By the weigh I am 5ft, 9inches tall.
dhyleck 3 years ago
Your squat is WAY beyond your deadlift, which is very unusual. Do you squat with equipment or raw? I don't know much about power lifting; I do Olympic lifting. If you want to be introduced to some powerlifters who can help you, PM me with your location.
madaozeki 3 years ago
I can deadlift 160kg(free