Power Clean
Hang Position
Stance is the same as vertical jump and deadlift stance
Use a double overhand grip a little wider than arms perfectly vertical
Use close hand grip initially then the hook grip can be used later
Hips are knees are locked out
Rack Position
Get the bar to rest on anterior deltoids at first
The bar should not be touching the sternum
Elbows must be pointed forward no matter how wide the grip used
Humerus should be as parallel to floor as possible. Widen the grip if necessary or allow two fingers to come off the bar in order to temporarily fix lack of mobility
The bar is not sitting on the deltoids and should not be supported by hands or wrists at all
Knees and hips are locked out in extension
Jump Position
Stick your butt back by bending at the waist with a rigid spine and allowing your trunk to come forward
Elbows remain straight the whole time
Bar should slide down the thighs a little less than half way initially, then to just above the knees later
As the bar descends the knees are not moving forward at all
Shoulders are slightly in front of the bar
Scapulas directly over the bar
Bar is still touching the thighs
This position should be the start of every Hang Clean
Hang Clean
From the Jump Position jump straight up into the air keeping the elbows locked. Do this a few times at first.
Concentrate on letting the bar slide up close to the body
Next, jump again but this time after you reach full extension of knees and hips then catch the bar on your shoulders in the rack position
Do this by shrugging the shoulders at the top to finish the pull
Then shoot the elbows forward and up while sitting back
Keep the bar close to your chest at the top as you pull with the elbows locked until the jump has occurred
Feet should land in the same place or a few inches wider
Finish the Rack Position by standing up to fully erect posture
Next, before you jump allow the bar to slide down your thigh further, to just above the knees.
The knees do not move forward at all
Perform the Hang Clean again from this lower position
Scoop Clean
Next, allow the bar to go below the knees
Bend the knees after the bar passes them allowing the bar to descend to mid-shin
Understand that the hips bend to lower the bar to the knees and the knees bend to lower the bar to the floor
When the bar reaches mid-shin then straighten knees until the bar clears them
The bar should be touching the thighs again after it clears the knees. Dont slow down to touch it. There should be a continuous flow from the bar below the knees to above the knees where the bar brushes the thighs.
When the bar clears the knees then straighten the hips to initiate the Jump Position
Initiate the jump when the bar is two thirds of way down the thigh, not as soon as it clears the knees
After proficiency in the scoop clean is developed then use a Hook Grip by laying the middle finger on top of the thumb nail as the grip wraps around the bar.
The bar should settle into the bottom of the hook made by fingers
The bar now rests in the fingers during the pull and not a tight fist
Power Clean
Setup
Stance is the same as vertical jump and deadlift, hip width apart
bar is over mid-foot
Chalk hands
Step up with shins to the bar and attempt to have toes straight ahead as possible. Bar should be over the same spot on your shoes every time.
Feet should be hip width apart or slightly closer
Keep chest high and push hips back as you descend down to grab the bar
Grab the bar with overhead with the arms nearly vertical or slightly wider. Hook grip is encouraged
Set shoulders forward, out in front of the bar, scapula directly above the bar
Pull yourself into scapular retraction and depression. Contract your core to arch your lower back. Keep entire back tight and locked
Tighten triceps and take a big breath of air (or before you grab the bar)
Fix your eyes on a point in front of you that causes a neutral cervical spine position (roughtly 10 out in front)
1st Pull
Drive through the heels
Extend the knees mostly at first with a rigid back and constant torso angle to the floor
Arms must stay straight
Pull the bar slowly and correctly off the floor
When the bar passes the knees then use mostly the hips to extend and allow the torso to come vertical
2nd Pull
When the bar clears the knees then straighten the hips to initiate the Jump Position
Initiate the jump when the bar is two thirds of way down the thigh, not as soon as it clears the knees
From here, utilize the same technique as in a Hang Clean
Decent
To finish the lift shrug the shoulders and shoot elbows backwards
Allow the bar to drop towards the floor
Follow the bar all the way down with the hands constantly in contact with the bar
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