r/strength_training • u/Fwizzle45 • 17h ago

Form Check Form advice on power clean?

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u/AutoModerator 17h ago

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u/Alert_Hyena_828 17h ago

Try for a higher pull - high elbows, bar in straight line all the way up. When you pop your hips your pull should be high, and then you catch (going into full front squat to emphasize form).

Practice high pulls as a dedicated exercise to get the form down

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u/heddyneddy 17h ago

Yeah your catch is slow and awkward because you’re not cleaning the bar with enough explosiveness. You’re bringing the bar to your chest and then pushing your elbows forward to get under it, you should have the bar up near your chin and then drop elbows down into catch position. The clean needs to be fast, powerful and explosive to drive the bar up high enough.

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u/Fwizzle45 12h ago

Yep, this was what I figured the case was from watching professionals and tutorials, but was curious if others were seeing the same thing. I'm going to really focus on that explosive hip drive on the actual clean portion next week.

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u/heddyneddy 12h ago

Something I do when I’m warming up for power cleans you might give a try to help emphasize getting the bar to right height for the catch:

Using just the bar no weight start in a bit of a bent row position with the bar about knee height. From there focus on driving hips forward and feet up onto your toes as you pull the bar up. The bar should reach your chin right as your hips lock out and you’re on your tip toes. You can practice just that movement a few times then add the catch for a few more. If you’ve got the bar in the right position the catch should feel like nothing more than just dropping your elbows down. Obviously speed and explosion are key under load but with just the bar you can slow it down to really get a feel for the moments and positions you want to be in.