Power clean release question

kirabob

Hello!

I have been teaching myself power cleans, and so far I've got most of it figured out. I've read the section in SS several times, and watched a lot of videos. In SS, Rip suggests that you basically 'drop' the bar from the clean position and catch it in the hang position. This feels very unnatural to me, and also like it might be putting strain on the arm ligaments? I haven't been able to find a decent video showing what happens at this stage of the movement. Help, please!

There is a guy in my gym who is a very accomplished Oly lifter (collegiate competitor), so I plan on asking him next time we overlap, but until then I don't want to develop a bad habit.

Thanks!

DragonSquatter

Also curious about this as I have trouble with the catch also.

Barbellgirl

I'm curious too, and I think I prefer that to just dropping (releasing) the barbell altogether like some people do. I just started the Starting Strength program last week so I'm 1-2 weeks out from adding power cleans, but I'm nervous about it. It's such a technical lift, and proper form is so important. I'm going to be practicing at home next week using my Olympic curl bar. Here's a video that shows how to do it with dumbbells and I'll be practicing with those next week as well.

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-clean

bumblebums

The catch is by far the easiest part of the process for me.

How many reps per set are you practicing? More than three per set might be too much, especially starting out.

You're doing this with a regular 44 lb man size Oly bar, right? What are your current bench and press weights? The clean weight should be somewhere between those two, closer to the press weight if anything. So it could be that the weight you are working with is too heavy.

kirabob

I started doing the power cleans a few weeks ago when I switched to the Texas method. My current 3RM on Bench is 112.5 and my 3RM on Press is 77.5. I started with the Oly bar, but it felt too light - I used it to get comfortable with the motion, but over the last two weeks, I've worked up to 67.5. I'm doing 5 sets of 3 at my working weight and I'm cleaning it with no issues - but maybe since I'm feeling the catch a lot I should go back down and work up based on how the catch feels instead of the clean?

Barbellgirl

Good for you it sounds like you are doing great.

SideSteel

I have no effing clue on this, just sayin.

Sarauk2sf

I have no effing clue on this, just sayin.

What he said.

bumblebums

I started doing the power cleans a few weeks ago when I switched to the Texas method. My current 3RM on Bench is 112.5 and my 3RM on Press is 77.5. I started with the Oly bar, but it felt too light - I used it to get comfortable with the motion, but over the last two weeks, I've worked up to 67.5. I'm doing 5 sets of 3 at my working weight and I'm cleaning it with no issues - but maybe since I'm feeling the catch a lot I should go back down and work up based on how the catch feels instead of the clean?

It sounds fine. By the way, you do not *need* to catch the bar on the way down. You just need to guide it by slowing down the rate of fall. Before Olympic plates were invented, weightlifters lowered the bar from catch position and got stronger from the negative work. It's not strictly speaking necessary, though. We slow the bar's fall and use bumper plates so we do not break our (or our gym's) pricey Olympic weight equipment. I doubt the bar will warp with only 11.25 lb on each side, but throwing it down from shoulder height is not a good habit to get into.

bumblebums

P.S. about stress on ligaments, etc.: if you are going to catch the bar in the hang position on the way down, do not completely extend your elbows--your ligaments only receive a lot of stress if you are catching things with your bones and ligaments instead of your muscles. Not sure how to explain it better--just think of your arms as springs rather than strings.

kirabob

Interesting. I'll process all this and see how things go next Friday.

SS and Sara - I figured I'd hit the biggest bulk of the lifters here, so that's why I posted in the ETP forum - hope that's okay!

Sarauk2sf

Interesting. I'll process all this and see how things go next Friday.

SS and Sara - I figured I'd hit the biggest bulk of the lifters here, so that's why I posted in the ETP forum - hope that's okay!

Absolutely fine.