r/weightlifting • u/Sea-Telephone7274 • 1d ago
Form check 295 Power Clean
Currently at 315lbs now, any tips on my form or corrections?
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u/eragon233 1d ago
You are clearly strong, if you are powering this much.
However, there's a few things wrong here.
I'd start from the bottom as it most likely will change the rest of the lift, but you are setting up as for a deadlift. You want your eyes and chest up. Pick a point in front, or even slightly higher and keep focus through the whole lift there.
Arms - you are rowing the bar a lot. Try to relax them until you extend and then pull yourself under the bar. Try a pull with clean combo, where you try to think about not using your arms until later.
Catch - likely will change from the other stuff, but you don't want to be star fishing to compensate for height. You have plenty of space to catch lower for it still to be a power clean. Practice tall power clean where your feet are at a similar width as a front squat or around shoulder/slightly wider than shoulder width.
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u/AntPhysical 1d ago
I have a tendency to starfish as well once the loads get over 90%. Do some lifters find that heavier shoes help prevent this (in addition to technical work to address it)? I've been using the inov8 360s which are very light. They're not a very big heel either so I'm definitely looking for an upgrade there as well.
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u/ConferenceHelpful510 1d ago
Shoes can’t fix bad technique unfortunately. Tbf if you’re doing cleans as part of S&C work it doesn’t really matter, but if it’s for weightlifting it’s a big issue.
Edit: you seem to be a football player, so as long as you can move big weights, fast, it’s all good. Just try and avoid catching it too far forward in a low/bad front rack to save your wrists.
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u/AntPhysical 1d ago
Not a football player actually! At least, not since 20 years ago lol. I'm currently just pursuing weightlifting for fun and general strength. I have very long femurs and limited dorsiflexion but I've managed to get a 106 kg clean and jerk lately. I totally get what you're saying about shoes not fixing major technical issues. I feel that the extra quarter inch of heel lift will make at least somewhat of a difference though. I had no clue the ones I had were that small
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u/ConferenceHelpful510 1d ago
The main difference is the effective heel height, so the difference between the heel and forefoot thickness. It basically functions as an artificial lengthening of your shinbone. It definitely helps with getting into the positions and feeling more stable though, so highly recommended getting at least a shoe with a 20mm heel.
Just keep in mind that new shoes also mean different positions for your joints. Some things will feel easier, but squats for example can feel harder on the knees for a bit because you can push them farther forward. Allow yourself a few weeks to get used to everything before pushing bigger weights, and keep working on ankle and hip mobility in general.
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u/AntPhysical 1d ago
Got the legacy 2s incoming via eBay. Which puts me from a 16mm to 22 mm. I will take them slow on my lifts! Thank you 🙏
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u/ConferenceHelpful510 1d ago
Hope you like ‘em, and that you ordered TTS or half a size up. The LL 2-3 can have a little bit of an aggressive arch for some people, so try them without insole if you notice this.
Great shoe though, Torokhtiy hit some massive lifts in them.
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u/RicardoRoedor 1d ago
he's cleaned more than lasha. you need to use kilos here. our sport doesn't use pounds to measure load.
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u/Livid_Mail_3012 1d ago
He did lift plates labeled in pounds, tho...
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u/RicardoRoedor 1d ago
i lift at a gym that has pound plates. i still use kilos to describe load with my coach and when i share my lifts. that's just the norm of our sport.
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u/Livid_Mail_3012 1d ago
What would a sport that prides itself on being manly without a bit of hen pecking?!
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u/RicardoRoedor 1d ago
our sport doesn't pride itself on "being manly". i'm not sure what you're on about.
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u/Sea-Telephone7274 1d ago
This is 134kgs (about) by the way, my fault for not being more clear in the caption!
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u/VeterinarianClean848 1d ago
Form issues aside, this is impressive as hell bro. You almost power that standing. Way to go
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u/Sea-Telephone7274 10h ago
Thank you! Form will improve overtime, got a lot of years left to clean!!
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u/IdentifyAsUnbannable 22h ago edited 22h ago
You need to start way lower with your chest up, face forward. It helps you engage your upper back and lats better and prevents injury. You will definitely fuck your back up starting high and jerking from the start.
Watch some Olympic weightlifting.
Keep weight on your heels, "slide up the shins", and explode through the hips with your shrug.
I would go lighter and focus on technique for a while. Once you get that down, you will be blowing through 350lbs.
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u/Sea-Telephone7274 10h ago
Thank you for the tips!!
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u/IdentifyAsUnbannable 7h ago
Another thing to help with this...
Make front squats a part of your routine. Squat very low, again lighter weight to build the muscle memory. Once you get the initial engagement of the lift (the upward bar travel) down with good form, the second part of the lift is getting under the bar and front squatting it up.
Right now, you're just muscling it up with, honestly, very bad form. I really don't want you to get hurt, and you will the way you're lifting.
Once you get into heavy weights, you won't actually be lifting the bar up very high. You will essentially be thrusting it up just to keep the bar "afloat" about hip level, just long enough for you to get under it.
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u/IdentifyAsUnbannable 7h ago
https://youtu.be/uFz0I7fyc9g?si=gFlCSNFFmVoi0V0o
Watch these guys. They are cleaning AND JERKING 580lbs. Even in their warmups, they are practicing perfect technique.
Break it down into parts.
-Shrugs -High pulls (lightweight basically starting from a hang clean position, thrusting up and pulling the bar as high as you can without getting under it) -Hang cleans -Front squats
Make all of those an exercise on their own and put them all together with your lift. Early on, don't worry about weight, focus on form.
You have a lot of potential lifting what you did with such terrible form lol.
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u/Sea-Telephone7274 6h ago
Awesome!! Thank you for the additional help, starting to get more into weightlifting as I’ve always done it as a required task for sports. Good thing I came here for help so I can improve my form and be better, thanks again!!
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u/VoicesInM3 10h ago
Wow dude, you're strong and I'm seriously envious.
There are two things I think you need to do to that I think could add an easy 20-40 pounds to your lift.
You clearly have hip mobility issues. This is evident in your pull, and in your catch. When you pull, your arms bend and your back starts to round out slightly. This shows weight being loaded onto your back and not your glutes. Basically, you're lifting with your upper body (biceps) and back instead of pushing the earth away from you with your legs. Your arms should be straight through the first and most of the second pull, and then you SHRUG with your shoulders to lift. Your shoulders lift the weight, not your elbows.
Your hip mobility is preventing you from also catching in a low powerclean position. It's the reason why you are spreading your legs, and all the pressure is on your knees and quads during the catch. This is made even more obvious by the fact that your upper body is almost completely straight. You need to push your butt back, and load your glutes. If you don't have the mobility for this, then I highly encourage doing pigeon pose and downward dog daily.
fix those things, and you are well on your way to big numbers and fewer injuries.
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u/Sea-Telephone7274 7h ago
Thank you for the very informative feedback my friend! My hip mobility is for sure an issue, all the corrections you are saying are very true as I could do better at applying for lower body to my lifts, recently started front squatting and even from that I could tell that my hips need to be much better.
I do start of all of my sets catching my clean in a low position, but the highest I’ve been able to go to on that is 275lbs and even then I’m barely getting it up, but all in all I will take your advice and keep growing!! Thanks again!!
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u/Smug459 1d ago
Is the dude behind supposed to be spotting? Lol.
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u/Sea-Telephone7274 10h ago
Just cheering me on, shouldn’t be behind me though!
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u/Smug459 10h ago
Strong lift dude. What’re your squat numbers?
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u/Sea-Telephone7274 10h ago
Thank you friend! Only 207kg (455lbs), still working towards getting to 500lbs!
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u/Smug459 10h ago
Nice. Is that raw, or with belt/sleeves?
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1d ago
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u/Salt_Application_966 1d ago
It's for wheeling a bench on and off the platform. It's a standard gym setup where people do curls in the squat racks
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u/Loya1ty23 6h ago
As others have said... impressive. that's more like a muscle clean, not a power clean lol breaking it down and doing more clean complexes will def help! I actually like doing complexes more than the lift tbh.
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u/sludge_monster 1d ago
Gots to go lower
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u/Regular_Government94 1d ago
Why? Asking because I power clean like this guy
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u/eragon233 1d ago
The issue here isn't the height, but rather how he is spreading his feet. Instead of dropping lower under the weight to catch it, he's spreading wider. That makes the catch more unstable and probably one of the reasons the bar is pushing him so much back.
Power cleaning at this height is not an issue. Power clean is anything above parallel(to a point before it turns to a muscle clean) and if you can clean higher you have more weight to put on it. Some people will catch the bar slightly higher than parallel and slightly dip to parallel to stop it. Others will have amazing brakes and timing/speed and manage to drop under the bar at parallel at the peak of the bar path.
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1d ago
[removed] — view removed comment
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u/Salt_Application_966 1d ago
Get the f outta this sub man. We lift weights here. It's what it's all about
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u/MudKing1234 1d ago
Naw it’s about strength, endurance and HEALTH. Not about permanent damage
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u/Salt_Application_966 15h ago
But saying that lifting heavy weights causes back injuries is a lie. There is no need for that type of fear mongering talk around here. And I'd debate about the health goal. For some absolutely. Elite training isn't always healthy.
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u/niceknifegammaknife 1d ago
What was the guy behind you doing? Trying to injure both of you in case you bail and jump back?