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How To Power Clean (power clean tutorial)

by Strength Camp • 359,091 views

Sign Up For Elliott's Daily Newsletter: http://hulsestrength.com/go/youtube Elliott's Facebook http://www.FacebookElliott.com In this video Elliott give a step-by-step breakdown tutorial of the...

Power clean = always from the floor and caught above parallel squat. Clean = always from the floor and caught in below parallel squat. Once you had the word "hang" then it becomes from the thighs.
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One of the better tutorial videos on the exercise.
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Good basic overview, but a few issues from an olympic lifting standpoint. This is a good tutorial if you dont want to actually do oly lifts and wont be putting a lot of weight on. Not so good if you actually want to get into olympic lifting or want to go anywhere near your max.  His full extension is also not full. His hips do not fully open as his leg/torso angle is not as wide as it should be. Watch any oly lifter and you will see that they almost lean back at full extension. Elliot still has a hip bend when he is supposed to be extended. This takes away a lot of power and can force the bar forward and off balance. He is also doing full cleans the second part of this video. power cleans have no full squat. Speaking of his squat, he is not going down far enough. He is just below parallel when he should be down much lower in the hole. This is necessary for getting under the bar.  I also dont think he is using a hook grip, which is necessary for olympic lifts.
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+Miguel Floriano years to master, but only like 6 months to a year to learn a better clean than he is teaching here
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Is there any other way to put the bar down other than dropping it? I'll get kicked out of my gym if I do that.
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It is much safer to drop it but there is a way to do it. After completing your clean and your upright, flip your wrists downward and bring the wieght down. You will not hav comeplete control but its better than nothing. If you hav a rack to put it on, you can raise the rack to your hieght and put it on the rack after completing the clean instead of droping it. Hope this helps and be safe.
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You competed in olympic weightlifting and took a certification. Yet you dont know VERY basic terminology? That would be an important aspect of teaching this to the masses.
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great video but who's the guy in the back with the pink matt lol @ :33
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It's a girl, look at 2:35 and she's running by :p
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Great video, do you use a hook grip when you power clean?
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great video thank you! and its called a snatch high pull, things rip you up
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Yeah I realized that after the fact sorry man.
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+Eric Moon Don't apologize haha. I do the same thing :P
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Should I do power clean on leg days?
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Are ur feet supposed to be straight or wider like Elliot?
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The straighter you can hold your feet the better, but when maxing there is no way to control how your feet go so do your best but dont focus too much on it.
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you're a fucking idiot. also, the heavier one definitely wasn't power. ;)
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+Evan Rutledge So you call him a "fucking idiot". A little harsh perhaps.
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+Evan Rutledge Hulse "I am not even close to a master"
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I love how you just fucking drop it!  Wish I could do that at Gold's!
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Can you do it this way but instead of letting go an dropping the weight can i just dropit back down like a deadlift?
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It can cause more danger to yourself. When you drop it from the upright position it doesnt make you activate back muscles to put it doesn slowely, but it is possible. What you do is when you are standing upright and you hav finished the clean, flip your wrists back downward and try to put it down as slowely as possible, you will not be able to completely control it but its better than nothing where at certain gyms they dont let you drop it.
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Keep you chest up Elliot through the first pull. Maintain back angle. Your hips are coming up too fast. Peace
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Awesome video! My roommate and I just started doing some cleans, and weve been doing squats and deadlifts for a while so this seems like a good move to incorporate. My questions are: -What is a safe way to lower the weight without dropping it? I dont know how well our gym would tolerate us dropping the weights like you do. Also, what, if any, could we be doing to help spot and/or support our lifting partner?
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Im not an expert wieghtlifter but i know there is a way to spot power cleans in a way to help the lifter but is very difficult and dangerous. With high wieghts or maxing out, and if you fail and fall back, you want to throw the bar as far as you can foward. The way to spot a power clean is to put your fingers under the bar of the lifter and as they bring it up, push up and guide it to his chest. If he fails and you dont get out of the way quick enough, you can be seriously injured or killed. The best way to spot but not actually help the lifter is to stand behind him and if he begins to fall, push him foward to keep him upright. HOPE THIS HELPS AND BE SAFE!!
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The good days when Tim Shufflebottom was not around to annoy people.
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I know this should be on the barbell row videos, but I cant find them atm. When I 'pendlay row' a friend of mine said 'row to your hips and you'll activate the back muscles more' what the fuck is he talking about? I cant imagine rowing to my hips, how would that even work?
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+Michael L I'm going by what coaches have taught me. You won't engage your lats as much if you pull the barbell higher into your body. The same goes for cable rows and normal barbell rows.
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+Harry Austin pulling to your chest will be more of your scapular retractors (upper back) and posterior deltoid. More shoulder extension (pulling to your waist/hips) will invlove more lats. both involve your bicep. DO BOTH
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Hey elliott! I've been watching a lot of your videos and had a quick question, I've been on a 5 day split (Legs/Chest/Back/Shoulders/Bi&Tri) using squats, bench and overhead press as my big lifts. I want to add deadlifts and power cleans to this or replace some of my current lifts. Is there a good split you know of that includes power cleans, deadlifts, front squats, bench, and overhead press? Thanks! You're a great role model!
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stop doing stupid bro splits, follow a strength training routine for optimal size gains for natural trainees, https://www.strengthcalc.com/ 
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man this looks so alpha
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for a start thats not a power clean, for it to be classed as a power clean it needs to be caught above parallel 
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This is a great point. Lol this is not power. Still good advice, just the wrong terminology.
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So is it good that your feet leave the ground? I'm just trying to get the correct way down, I read somewhere where they said don't "hop" keep the feet planted especially when you move to greater weight, not sure the reasoning of that but I like this guys technique.
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But when you work on an explosive hop it's working your fast twitch muscles isn't it? I think that's the point of the workout altogether is to increase your vertical and your explosiveness, for starting blocks and stuff.
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search on youtube don mccauley catapult technique
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My problem is that the bar doesnt balance properly on my delts at all. I have like a bump so it either rolls forward or backward i dont get it
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Nice.  With that explosiveness, i bet you could knock dudes on their ass and then jump pretty high too.  Btw, what is your vertical?
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I like your shorts. What kind of shorts are you wearing in the clean vids? My legs would look good in them, too.
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I live in a small town and my local gym asks us not to drop weights to respect both the floors and the classes downstairs. Is there any way to take the weight down without dropping it from my chest/shoulders?
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Come back when you've started your own gym with your own money and kept it afloat for 10 years in a small town.
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+Peter Fields You might aswell lift grocery bags.
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It sucks that my school's gym wont allow us to drop weights... Must be nice! Haha
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We're supposed to drop weights at my school's gym sometimes
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This is much more understandable than the California Strength one
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Jump shrug is called 'a pull' or 'pulling'. 
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needs editing, too much waffle
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If people can't understand this guy, then quit lifting!! Good work Elliot!
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I used to be able to power clean 225 but not anymore. It is either my form or I lost a lot of strength, probably a bit of both. I remember at higher weights you tend to catch it a lot lower than at low weights.
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great video! Thanks. My brother just showed me these and it took so long for me to get it right that we were laughing. I got it, though, eventually, and it really helps to look at this video for reference. As a girl, sometimes it is embarrassing to be in the free weight area, but because of videos like this I am getting really comfortable. The power clean is the most fun thing I have learned. I already loved deadlifting and squatting, so I am really loving these. 
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u speak so much,irrelevantly.we want tips only not stories
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+clevelandtundra  Grow up you fuckin idiot. Who cares what race he is/isn't, your expressive hate towards someone's comment of whom you don't even know says you're the one with the issues. Shut the fuck up and leave
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The "jump shrug" he was talking about is actually called a pull. He was showing the clean pull. There is also a snatch pull which is the same thing but using snatch grip. Also, a power clean is where you catch bar without having to squat. When you have to catch the bar deep into a squat and then squat it up, that is a full clean. Not a squat clean as crossfitters like to say.
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I think Elliot's half-squat still qualifies this as a power clean.
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Coach Christian T. (would rather abbreviate than mutilate his last name) has an excellent article on the high pull on T Nation. "High Pulls for the Power Look".
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10:05 use the power ! anakin!
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Awesome video. Been working on my power clean (no rack where I train, so I clean into my front squats but I tend to get a bit sloppy). Very helpful to see it broken down like this. Much appreciated, Elliott. This makes it clear that my jump-shrug is what needs work.
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Take it from me, I use to listen to my high school coaches. God bless them for INTRODUCING me to power cleaning, but do not take their advice. Rofl Do what this guy says. And you don't have to follow my advice, this just worked for me Take about a week or so working on front squats, and not back squats (save your energy to develop) You may have to cross your arms at first, just make a conscious effort to not do that after you get use to front squatting. Then practice hang cleans at a lighter weight and focus on power. But above all, make sure you can deadlift the fuckin weight before you try to power clean it, hahahahahaha
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Yeah sorry, all that info is basically the same exact thing Elliot said. Man im good.
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Since your inspired videos for these and other's…my traps are growing which I initially wanted. Sometimes we forget,..like me so keep up the good message!
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im going to be honest to my self and ill say this is to advanced for me right now
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Thank you and i will I'm just trying to get the front squat down first, but great advice
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when i do these i always hold the bar in my palms.. for some reason i just can't let it land on my body. i get my hands under it and elbows up but i still hold onto the bar full grip and let it down onto my shoulders rather than catching it on my shoulders
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...well someones flexible
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once you go up in weight, thta's a good way to fuck your wrists over
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I do power cleans witout the front squat to work my shoulders more
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+poontang95 Sounds like you're doing what's called a high pull.
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Yeah it was like a high pull I've actually changed to high pulls now I try to change up my workouts every 4 month's
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I need to master the jump shrug and high pull now, thanks 
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And the snap should be higher on your hips, now you are driving from too low
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At the "triple extension" part you can see how your elbows start to turn in. ie. you are flexing in your bicep, this should not happen
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Good vid. Can't tell if you're using a hook grip or not.
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+manoogianation It is mandatory unless you have 1 in a 1000 grip strength
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not sure what you mean, but just use hook.
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Power clean is refered to a clean with the bar caught high above parallel. A clean is catching it low. I don't get why everybody puts squat clean nowadays lol.
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Probably AIDS. Could be that you're gripping the bar at the catch, but most likely AIDS.
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Elliot I respect you a lot but and I know that the shrump and shrug is what was thought by the USAW for too long a time but its a WRONG way to olympic lift, to put it bluntly. If you want to learn the lifts or their power variations I would recomend you watch Glenn Pendlay's progression and Don Maccauley drills. Why is the deadlift+jump+shrug model wrong? The first pull is NOT a deadlift: The hips start lower, the shoulders are forward but the spine is in full extension CONTINUES
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my posture is pepe QQ working on it but i cant front squat well i tried it err and wen its resting on my chest it hurts..
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yh i dont think you really wanna focus that. the first pull is really a leg press. ur hips are gna come forward, but the most important thing is to lead with your head. if he drive ur hips up before the second pull (above the knees) ur second pull will be shorter and less powerful.
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What's a good way to get that front squat faster? When ever I attempt it I can't get it in time.
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Don't think he knows the difference between power clean and squat clean even though he performed both ha
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when you break this down it looks like it might be the king of all exercises
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so very helpful, ive been trying and trying by my own without progress and actually put it on the backburner, this video though made me wanna pick it up again! thanks Elliot
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just keep working with it, i had that problem too. eventually went away without me even noticing. it took me a while to get the hang of it at first
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what, the video with the thumbnail of Ivan Stoitsov? Please lol are you telling me that I should take your word and the people who I have zero clue about in that smittydiesel video over actual olympic weightlifting athletes, some even trained by international level coaches? What I am disputing is the claim that a power clean is a "jump shrug" movement. I'm not an expert so I don't know how I can explain it professionally, but I recommend you meet with a reputable Olympic WL coach and discuss.
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I don't know who you are, nor why you went off on a random tangent, but if you are trying to say that a power clean is indeed simply a "jump and shrug", then I'm going to tell you that you are wrong.
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ro-ro-rotate your owl, FOR SCIENCE!
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No, it is a power clean; He explains why he goes that low. A squat clean, as you call it, is in fact a full clean.
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well, what Elliott is wrong about is explaining the power clean having a "jump shrug" component to it. Ask any weightlifter; there is no "jump shrug"
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Actually you fucking moron.. any time you do the lift and you go into a squat position it is a clean...whether you catch it in the power position or not...if the hips go lower than the knee it is a full clean...This guy's form is horrible and thats why he caught it in the power position and let it drive him down.... Either way it is a full clean b/c it is based on the entire lift not just where he caught it. He went into a squat so therefore its not in the power position. Come at me bro
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My clavicles hurt when I rack the bar. Any tips?
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I was ecstatic to see you have a power clean vid. You're the best!
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high pull, you mean the upright row?
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it's so hard getting it up, i get stuck on about 95kg, i can deadlift 150kg with absaloute ease, but yet cannot even get 100kg up, i wanna learn it
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i wish my gym looked like yours :(
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i really have trouble with balancing when im down in the front and back squat if i go deep i cant stay upright with my upperbody if i do i fall backwards and when i go deep i also feel a tightness at the bottom of my shin and my anckles is this the problem ?
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I can never do clean with a high weight because i always get scared of hurting myself, any tips?
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you obviously do not do Oly lifts.. because if you think the name of the lift is just based on the position into which you catch the bar...your a dumbass. If at any point you let your hip crease go below your knee you are doing a full clean... If your coach says do 1 powerclean on the minute every minute... im pretty sure your not going to squat down at all at any point. So in conclusion...your an ignorant moron that doenst know shit. Read a book..learn the terminology..smh
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Eliot, love the videos! You are pulling a moment too early!! Keep those arms straight. Don't rely on your ridiculous brute strength!! You have a great, outside the box, approach! Again, love the videos.
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which muscles does a powerclean work on
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it's pretty sad how nobody knows how to do a correct power clean in my high school football weightlifting program since they taught us not to have your feet leave the floor
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What type of grip do you use for cleans? Hook grip?
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In my gym, there's a sign said don't drop the weights, they don't have those olympic plates, I have to carefully put them down, it pisses me off.
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I've learned to do the clean this way, where I catch them with my shoulders and my fingers slip out sometimes, just like elliot shows on the video. Now this poses a problem whenever I do my clean and press, I have to re-position my fingers and it hurts my fingers as well as my wrists. Any advice?
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I believe it's called a power clean because you accelerate the bar more explosively and higher in order to catch it at that height (meaning above parallel) I am going to have to disagree on his form being "horrible" however as he said that he was "practicing getting low." As I do frequently. Just my opinion I mean no one disrespect.
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this is by far the best split motion video on the power clean on the net. you mention that you should have pulled the bar higher, up to your chin but i think your form is just perfect. as far as i can tell you actually need that extra space underneath your chin to be able to rotate your ellbows around the bar i.e. "pulling under the bar". are the colours of the plates equivalent to the ones used in oly lifting – red = 25kgs, yellow 15kgs?
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If your Interested, Elliot has videos on shoulder mobility exercises you can do.
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you can master the power clean without a impressive front squat, but you cant master a full clean without a good front squat!!!
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That's actually just a "clean", a power clean is meant to have as little of a front squat catch as possible. What the Olympic lifters do is called Clean and Jerk, not power clean and jerk. If I'm not totally wrong.
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well as far as ive seen its not a power clean if u go below parallel its just a clean then
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Yes and my comments are always between 10PM and midnight. 6am-10pm I am working, wouldn't call that "so much time"
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You're teaching a power clean until 5:33....everything after is a SQUAT clean. decent form though...work on that hip drive/ extension.
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