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coolcolj
New member
I'm self taught, and my form is quite decent now so it's posible! But man I had to work for it, it's been a year and only now am I getting there. But I only started to improve once I filmed myself and got cyber coaching from various forums 
recent clips
http://www.elitefitness.com/forum/showthread.php?s=&threadid=248589
but watching vids don't quite reveal the full picture, there are a lot of subtle things that you don't get from watching clips.
Make sure the start position of the floor is good, if you get that wrong the rets fo the lift is stuffed. I would say try them from the hang first, just above the knee, and then once you get that sorted start from the floor.
basics - line the barbell on the ball of your foot, toes just peeking out, press the knees forward until the shins are close to or touching the bar, shoulders in front of the bar, back straight or slightly arched,
pull controlled off the floor by pressing the weght up with your legs, back stays at the same angle until the bar reaches the knee, keep shoudlers in front of the bar or above it, as long as you can - which is the opposite of a deadlift. The knees will move out of the way if you do it right, with back staying at the same angle.
And then you explode once the bar reaches past the knee.
Bar stays within an inch of the body all the way up, arms stay straight until you shrug and pop up on your toes.
The bar floats up from the explosion like magic and your snap your arms forward, dip under the bar and rack it.
You can jump your legs out wider to get a more stable dip.
The key thing is the arms remain loose and straight until it starts to fly up. The traps and hips do all the work, you do not upright row the weight up. That is a common problem with self-taught people, and I was no different. But I fixed it with straight armed clean pulls before each set of powercleans
some links
http://www.tc.umn.edu/~keen0018/wltips.htm
http://www.hhs.csus.edu/homepages/khs/Kilogram4/public/Exercises/table_of_contents_Exercises.htm
http://www.wsu.edu/athletics/strength/pwrclean.htm
http://www.wsu.edu/athletics/strength/pwrclean.htm
recent clips
http://www.elitefitness.com/forum/showthread.php?s=&threadid=248589
but watching vids don't quite reveal the full picture, there are a lot of subtle things that you don't get from watching clips.
Make sure the start position of the floor is good, if you get that wrong the rets fo the lift is stuffed. I would say try them from the hang first, just above the knee, and then once you get that sorted start from the floor.
basics - line the barbell on the ball of your foot, toes just peeking out, press the knees forward until the shins are close to or touching the bar, shoulders in front of the bar, back straight or slightly arched,
pull controlled off the floor by pressing the weght up with your legs, back stays at the same angle until the bar reaches the knee, keep shoudlers in front of the bar or above it, as long as you can - which is the opposite of a deadlift. The knees will move out of the way if you do it right, with back staying at the same angle.
And then you explode once the bar reaches past the knee.
Bar stays within an inch of the body all the way up, arms stay straight until you shrug and pop up on your toes.
The bar floats up from the explosion like magic and your snap your arms forward, dip under the bar and rack it.
You can jump your legs out wider to get a more stable dip.
The key thing is the arms remain loose and straight until it starts to fly up. The traps and hips do all the work, you do not upright row the weight up. That is a common problem with self-taught people, and I was no different. But I fixed it with straight armed clean pulls before each set of powercleans
some links
http://www.tc.umn.edu/~keen0018/wltips.htm
http://www.hhs.csus.edu/homepages/khs/Kilogram4/public/Exercises/table_of_contents_Exercises.htm
http://www.wsu.edu/athletics/strength/pwrclean.htm
http://www.wsu.edu/athletics/strength/pwrclean.htm
Last edited:
dont wear rounded heel shoes!I have regular tennis shoes to lift in,and the backs of the heels are rounded.The first time a problem occured,I ended up in a squat clean position,and couldnt stand up,because I kept rocking back(and Im not a stong squatter) I should have figured out what was wrong then,and learned my lesson....instead I ended up in the same squat clean position again,but immediately fell backwards with the weight.....not fun.
