Question about Power Cleans

[Bart1]

I have decided to include Power Cleans (fron a hang) into my work out, and was wondering how much knee bend is appropriate. I have some, enough to get the weight moving, but it is not too much. I guess I just want to know what others think.

Thanks

Bart

[Ethan Reeve]

Bart,
You want to make sure of these things while doing Hang Cleans:
1. Maintain curve in lower back
2. Bendover at the hips with very little bend in the knees.
3. Bar stays close to body-sliding up and down the thighs
4. Move the bar as quickly as possible from top of knees to shoulders
5. Focus on the bar speed and timing on the catch on shoulders.
6. Jump from flat feet and catch bar on shoulders while landing on flat feet.
7. During jump phase do not bend arms
8. Keep eyes focused straight ahead during whole lift.
9. On jump phase raise back up as explosively as possible.
10. At start feet are no wider than hip width and on catch are no wider
than shoulder width.
In Strength,
Ethan Reeve

[chong]

Would hang cleans be just as beneficial as those from the floor? In fact, I guess one could also ask this question about snatches.
Thanks!

[MikeTheBear]

At least that's what I noticed. It helps you resist the tendency to "rip" the weight from the floor - you really need to pull harder from the hang and it really works that "second pull". Perhaps a bit safer since you cannot use as much weight.

[Ethan Reeve]

chong,
The power clean from the floor is usually a lower 1RM than from the hang for
most athletes. The reason is due to the ability for most athletes to get
a curve in the low back from thr start which gives the body greater strength.
I like both types of cleans. My favorite is the squat clean (power clean into a
front squat). However, if I had to make a choice between the power clean
and hang clean I would pick the power clean. There are quite a few collegiate
strength coaches that feel you only need to do the hang clean and the power clean
is a waste of time. I feel otherwise. I have seen too many positive results
from the power clean. Alot of athletes that only work with the hang clean
will have a great deal of trouble doing a power clean. The hang clean is
a much easier clean to do.
In Strength,
Ethan Reeve

[chong]

Thanks for your valuable insight!

[MikeTheBear]

I guess I must be using incorrect form; I can power clean more from the floor. What could explain that - ripping the weight from the floor?

[Ethan Reeve]

MikeThe Greek,
I would have to see your technique doing several power cleans and several
hang cleans. Send me a video in VHS tape. You could possibility have excellent
technique and the momentum from the floor to bar at top of knees is very
good. Or you could have lousy technique with rounded lower back and just
popping the weight up in which you are setting yourself up for a small injury.
Send me a tape and I will evaluate it for you.
In Strength,
Ethan Reeve

[Bart1]

Thank you for the reply.

I was away from my computer this afternoon.

Your answer raises other questions though. Does the acceleration/power come from the hips as opposed to the legs? And how much bend should there be at the waist?

Thanks agian

Bart

[MikeTheBear]

Thanks for your offer. Actually, I think I might know what the problem is. I bend too much at the knees at the start of the second pull. Please let me know if this is the correct technique --

As the bar passes the knees (start of second pull) the shins should be or should be close to vertical (my knees were over my toes);

The butt should be back, like in a proper squat (i.e. like sitting in a chair);

Overall, the position should look like the top position of the Romanian DL.

Thanks for your help. Mike