Power Clean Questions

neaneacc

I have just started to add these to my existing workout. Like any new exercise I am focusing on form first so that I can build my confidence first before adding any serious weight (now I do bar plus 20 lbs). However, after like about 5 reps I find that my catch part of this move gets slower and slower. I am wondering if consistent practice will fix this or if I should be doing other exercises to help build muscle memory. Any ideas or suggestions would be appreciated.

vorgas

Depending on what is slowing down, it's hard to say. If the issue is speed getting under the bar, then you are probably experiencing form failure from fatigue, where you aren't shrugging under the bar. You can train this specifically by doing the clean from raised blocks, so you are basically focusing entirely on the catch.

However, most of the time problems in the catch comes down to arm speed and wrist flexibility. Get those elbows under the bar as fast as possible, parallel to the ground not perpendicular.

For wrist flexibility, front squats with a clean grip will really help. You can also see a benefit from doing wrist curls and reverse wrist curls.