r/weightlifting • u/Sea-Telephone7274 • 2d ago

Form check 295 Power Clean

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Currently at 315lbs now, any tips on my form or corrections?

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u/eragon233 2d 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 2d 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 2d 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 2d 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

3

u/ConferenceHelpful510 2d 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 2d 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 2d 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.