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Power Cleans

FSUCRACKA Posts: 65 Joined: 2003/02/05	2003/10/20, 11:01 PM I still can't seem to land the barbell on my delts, it always just ends up on the top of my chest. How can I fix my problem.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/21, 10:41 AM I would need to see how you are actually performing the power clean.
richardjst Posts: 410 Joined: 2002/07/13	2003/10/23, 10:54 AM Drop weight and practice form...repitive practice will help...and cleans are only supposed to end up around your clavicle anyway...if you know what a front squat is..that's where you want the bar...if you are still having trouble see a coach or trainer to show you how...to describe with words is to hard..good luck -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/24, 07:05 AM You should front squat with the bar resting on your front delts too. If you don't bring your elbows through properly then you risk dumping it when the weight is heavy. I could send you some files of Olympic lifters properly racking the weight across their front delts if you are interested.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/24, 09:16 AM Check this link out for starters: http://www.olympus.net/personal/cablebar/ARTOL.htm
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/27, 11:22 AM Hear is a protocol I like for improving my technique. I'll use 50% of my 1rm and I'll perform 8 sets of 2 with 45 sec between sets. It is a killer workout but it works because it is easy to stay focused on 2 reps as opposed to 5 reps. The weight is light and it reinforces good technique.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/01/28, 01:47 PM Gatormade made a great point with the front squats. Try Power clean full squats. Clean the bar to a front squat position, then squat down about 2-3 inches below parallel. Also, try working on your snatch. My powerclean went up about 15 pounds once i started doing the snatch. -------------- \"I get up in the morning around six to run for about an hour. Later in the day, I lift with a partner. Following my lifting sessions, I usually do speed and agility drills. Later, I drill all my holds and moves.\" \'Isnt that lifestyle boring?\' \"Yes, but the gold medal is very shiny.\" Ichiguchi Olympic Gold Medalist
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/29, 10:45 AM Do drop catches. Hold the bar with light weight in an upright row position then quickly drop and shoot your elbows through catching it on your delts.