Movement Demo - The Power Clean
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- Опубликовано: 14 окт 2024
- Rogue athlete Matt Chan demonstrates proper form on the Power Clean in this quick and simple movement demo from Rogue HQ.
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![How to Power Clean [From Olympic Weightlifter Darren Barnes]](http://i.ytimg.com/vi/5vVSGITznQk/mqdefault.jpg)
![How to Power Clean [From Olympic Weightlifter Darren Barnes]](/img/tr.png)
back when all the tutorial videos were short and sweet not a 10+ mins vlog
the good ole days
Amen
Or 30+ minutes... ruclips.net/video/2ggG1M2gGes/видео.html
@@Whazzupissed you will speak no Ill of Rippetoe, gem of the community.
every tutorial video now has to include the history of whatever the video is about, the creator's backstory and a 2 minute ad
Dude six years ago when I was first learning clean technique, I would watch this one video over and over, just to get a mental image of what I needed to do. If you ever see this comment, thank you lol
This was the most simple yet profound explanations of the Power Clean ever. Thanks! God bless
+Phil Strangolagalli indeed no talking no bs just a plain explanation
Yes. No jargon.
Thanks for a quick and easy tutorial, far too many videos out there that spend 10+ minutes on pointless filler before actually showing you the lift. Much appreciated 👍
You do a really good Job, dude.
I’ve never seen a Workout Video where the instructor describes the movement so well!👌👌
Idk why but I love the sound of the Olympic plates shaking on the barbell
Its hilarious seeing all these comments. For starters those look like Olympic bumper weights, which can be thrown around without any issue. Second, work out based on what your gym allows. Many have proper olympic setups (podiums, racks/bars and weights). I.E you can be a bit rougher. Others dont, which means you DON'T THROW the weights around. Its that easy.
You can drop the weights with these types but not the iron. Rubber bumper plates are more durable
kkdb22 over time dropping the weight like that cause the ends of the bar to come apart.
@@otrRae yeah but it's proper technique, Better the bar than your shoulder or spinal joints from trying the brain the weight down. This exercise is to bring the Bar to your shoulders and stand, there's no concentric portion
Protip: Slow to 0.25 to get the full sequence.
Damn he sounds like Walter Junior from Breaking Bad at .25x speed
I still doesnt understand a single shit on the demo xD time to check other vids that are make more sense .. i lost it when he said violently move the hips and yea dunno what tf i am doing ..
@@lrjetav8r832 LMAO !!!!!!!!!!!!!!!!!!!!!!!!!!!!
He sounds dumb af at 0.25 lol
You stated something simple in didn't think of doing thanks! I forgot you can slow mo
Dropping weights is actually a much safer way of letting the bar down as well. Think about it, you put so much effort into raising the bar, gently putting it down is EXTREMELY taxing and could even damage someone's back if their nervous system is fried. And Olympic lifts DEFINITELY fry your nervous system with each additional rep.
If you are lifting that heavy get a fucking spotter. You will ruin the weights. If 100 people a day drop that bar it will be ruined in weeks. Way to go for making the price of membership go up.
Gym owners DO NOT allow it unless they are fucking dumb and stupid or pussies. It is a golden rule to not drop the fucking weights. OMG you people make me sick
+thehypernaught are you a keyboard warrior? you sound like a keyboard warrior.
TheHypernaught lmao a spotter for a power clean? Have you seen how football players or any other sports team work out? They're constantly dropping bars after Olympic lifts. Barbells and certain types of plates are build to withstand that shit.
Those teams must workout in gyms where the owner is not present then. A place where the manager has no vested interest in the equipment. No I haven't seen those type of teams workout. Only MMA/Thai boxers and body builders and they don't drop the weights, else they get a fucking slap.
TheHypernaught you should be fucking slapped. you're so stupid you don't even know you're stupid.
Great video: concise, to the point and above all, short. Thank you!
Dropping the bar is acceptable at real gyms. Nice sales pitch there at the end
*depending on the weights available and the floor. Bumper plates sure, regular metal plates, no way Jose
Or those who drop weights drop weights just to be dramatic. Cmon mate nobody cares your deadlifting 60kgs, you don’t have to keep dropping the bar 🙄
@@Browndogdiesel Proper form for a deadlift actually requires lifting from the floor each rep, doofus. For heavier weights this is going to make a noise even if you drop "gently" (and 60kg is quite heavy for beginners and most females).
@@ashhole2075 is you can’t dampen the sound of the weight you’re lifting then you’re not in control
@Wubsie Semantics. Drop/lower same thing. If you do the full range of motion for a deadlift with proper form you put it down (controlled, obviously) on the floor, and there's multiple factors as to how much noise that will make but it will make a sound that people nearby might notice lmao. It's completely ridiculous to be so self-conscious (like the guy I initially replied to apparently is) that you actually care what other people think while you're lifting.
Thank you! - so simple and clear for us non-pros...
pulling with the arms straight is a good way for beginners or intermediates to learn how to pull themself under the bar. Bending the elbows too early in the pull is what keeps people from doing heavier weights.
good video, straight to the point, proper example of a correct power clean!
+TaMeGoHiontach Its not that great. I think my demonstration is better
+Coach Spanky tried a bit too hard to be funny, turned quite cringeworthy
+Coach Spanky might be funny if i would know you or sth but definetly didnt do it for me
His feet should move out a bit more after extension. I also didn't hear the characteristic rattle of the bar when a good clean is done, which tells me the extension wasn't done correct /or the barbell is bad. His hips also shoot up too much early in the first pull, which probably the problem of why the barbell isn't rattling because he's mostly using his raw strength to muscle it up.
I could watch this guy do power cleans all day long. ;)
yukonsaras that comeback took you over 2 months? weak.
Just started CrossFit. My biggest thing is I keep wanting to pull the bar up to me instead of letting it hang and letting the power from legs pull it up. It’s so technical and hard to master. But I’ll get it!
Good job!
Love your demos!! Just started crossfit in sf 3 weeks ago. I always watch this channel for tips. Awesome !!
are you still doing crossfit
How injured did you get ?
Guys i think she died
2023 and I am still referring this video
Thanks for uploading...very well demonstrated
Good short and sweet explanation. No talking for 5 minutes like most videos.
Short and straight to the point. Great video. Greetings from Spain.
I used this to get the technique right and it increased my max pretty exponentially
Simple, effective explanation. Cheers 👊🏼
Lunk Alarm violation!
***** Go there and do deadlifts until they call the cops. Film. Upload. Profit. lol
They have pizza nights. Pizza. Nights
TraumaER With what? The max barbell they have is 60 pounds. You could do it on Smith Machine but they don't make as much noise and you can hurt yourself.
AD Someone did deadlifts on the Smith Machine awhile back and posted a video on RUclips. He was kicked out and cussed out by the gym manager. Heavy lifting is illegal at Planet Fitness.
TraumaER, I do them all the time at Planet Fitness...
Good short and comprehensive
Cmhs
Play at 1/2 speed to hear the drunk & high version 👍🏾 you're welcome
Shortest tutorial ever. Love it
I love your workout videos I really do. Do you have anything for handstand walks and handstand push-ups? Your Technique is flawless
If your gym doesn't allow dropping like that, lower it. Rippetoe has a video answering this concern.
Good, short, and informative. Thanks!
I have to do this before i squat, because i don't have a rack yet!
Not sure if you got your rack yet but you can do like the old-school powerlifters and hold the bar in a vertical position, then tilt it onto your back.
PermanentHigh Yeah i have now thank god!
Need to do this because I don't have a squat rack and front squats allow you to drop the weight if you need to more safely.
um, as an American, if they're the proper plates (not metal) and on the proper flooring, dropping weights isn't a big deal if they're above a certain weight to prevent them from bouncing everywhere.
Olympic lifts and it's hybrids are great for developing and enhancing power, but, make sure you use good technique. Any breakdown in technique can put a lot of pressure/stress on joints where you don't want that pressure/stress. I've seen people really injure themselves on these lifts. Just imagine a breakdown in your technique when holding 200 lbs + over your head.
I still can't get the technique & execution right. even threw my back out so bad, I wound up on narcotics.(tried every medicine to AVOID them) swore it off after that.
Great video. Thanks for not filling it up with bullshit!
Great video! Succinct and to the point. Thank you! : )
Cool videos and that gym looks awesome!
Is this better for your back than a deadlift? It looks very similar in terms of the lift at the beginning.
Whenever I do this I can never get comfortable whenever I’m trying to catch it after I explode. Also, my wrists hurt even on weight that’s not that heavy. What should I do
I hate how people do them like this all the time ! . You're not to muscle it up but explode it up and do a switch on the wrists.
Pretty simple breakdown of a somewhat complex maneuver. He hit the basics though. Definitely recommend watching some other videos that really take the time to break down each individual movement of the lift. As for dropping the weight after lifting it, this is absolutely CORRECT. This is WEIGHTlifting, not POWERlifting. Powerlifting is what you will see everyone doing at an average gym when you go there. Bench press is an example of a power lift. Olympic lifts like this, along with the jerk and snatch are considered weightlifts. With theses lifts, form is absolutely critical (form is always important no matter what lift, have good form or don't lift) and dropping the weight (as long as they are bumper plates greater than 10lbs on a rubber floor) after the maneuver could be considered the last step of the exercise. --Exercise Physiology
+Ryan Grant While i agree that these vids might not go into dept. I feel they are pretty nice for for people who know the form. I can for example never remember the names of the different lifts so it nice to be able to look them up.
Also starting very light on weight and start with basic technique and then pile on the technique when the basic movements are learned. To avoid information overload.
+sumsar01 exactly, obviously you have to know how to deadlift, shrug and extend your hips before doing this
THIS VIDEO REALY AMAZING I LIKE HOW SILENCE THE GYM
That was clean.
Ive never done this on purpose.
I started doing it, because I would go from deadlifts, to rows, to shoulder presses, and in order to get the weight up. Found myself doing it.
Probably not as pretty, but hey...
Did my first set...135lbs...not sure how clean it was, but it felt right.
Nice demo ,would you be so kind and film this power clean on the sagittal plane looking the hip, knee, ankle extension and the path of the bar travels.thanks
Not bad. Although the initial pull isn't suppose to be a straight up deadlift. Although I like the fact that extending the hips was used instead of the "jump" technique. Jumping is definitely not what you want to do while power cleaning.
I've read a book called starting strength by Mark Rippetoe that teaches you to jump during the power clean. Why do you recommend against it?
It is just the common way to teach it to beginners because they don't understand hip extension. I love Mark's work, but when it comes to Olympic technique it isn't his forte.
The big thing is actually focusing on jumping slows down your final "pull" to get under the bar and catch it, and any time wasted during the olympic lifts can easily be the difference between and miss and a make.
X.25 playback speed really helps for me in this video.
Good Technique!
Thank you Rogue and Matt Chan
Very helpful for my revision
Remember this old video
What's it called when you don't use the lil bounce on the tighs? A power clean without touching/bouncing the bar on your thighs I mean.
what???? a technique video that's not 30 mins long with all kinds of extra commentary and filler? awesome!
Would it be safe to do a controlled lowering? I do not want to drop on my living room floor, figured it would be since I lift 60-75% max.
You could. It would just tire you and make you perform with less efficiency into the subsequent sets
I don't understand. Robert Oberst said to not deadlift, and mentioned hang clean/power clean.
But power clean is basically starts like a deadlift? - or this is more on the amount of weight you're using ?
Thanks from a fellow RUclipsr
This was a huge help, thank you! Wanted to make sure I was doing 'em right and it turns out I have been. Woohoo!
everyone in my gym drops weights during a workout-
Hey so I'm a football player and full time crossfiter so I do cleans all the time and just last Thursday I was power cleaning 185 which I have done multiple times before ( while wearing wrist wraps ) when I felt a pop. I then went to the doctor to find out that I had dislocated and broke my wrist. My coach has never seen this happen any ideas of how this could have happened? I've been working out for about 4 years and have always put form first. Let me know if you have an idea.
Were your wrists sore from previous workouts? Maybe in the previous day or two? Or you forearms?
Nope never really had problems with ny wrist before, and it dislocated back meaning that when you hands go back on the catch it dislocated near my fingers
Sounds like a freak accident. The right bend at the wrong time.
You might not be catching it right. Is the bar resting on your anterior delts at the end of the catch? If not, your wrists might be bearing the full load, and 185 is a hell of a load for the wrists to take all at once
Hey Dustin, you should not being wearing wrist wrap when performing a clean. It makes it IMPOSSIBLE (can't stress that enough) to catch the bar properly. Most likely what happened is that the wrist wrap being connected to the bar during your catch dislocated and also broke your wrist. It makes perfect sense that this would have happened. Unfortunately, it is very hard to explain without a visual. I would strongly encourage learning the catch from an olympic lifting coach as your source, and it should fall into place why the wraps caused your injury. I hope this helped, and best of luck with your recovery and future lifting.
Repping the 614!!! Rogue baby!!!
In the technical aspect im having trouble understanding the part where you swing it up and catch it on the top of your chest. I need some slow mo explanations
Shrug & Fast elbows to catch
How do people end up in a video about power cleans and not know about dropping weights? Commercial gyms in the US cater to the majority (who can't be trusted to treat weights correctly I guess) and either don't have weights made for dropping or have the floors made for dropping weights on. But you look so ignorant and foolish commenting on what was him dropping the weights in a well controlled manner/setting, especially when you're the one that's being held back by not having the knowledge and experience on how to drop weights, why people do it, and what you can get out of it for knowing about it, like bailing. Some videos will teach you how to do the movement without dropping the weight, probably for those that go to gyms that don't allow dropping of weights, but watch anyone that's serious about higher weight categories and show me who doesn't
Thanks for the simple explanation.
So I have a very cheap bar and the weights are filled with cement. So I can't drop the bar to the ground. How can I bring the bar back down to the starting position without having to drop the bar?
Good technique other than holding your breath. I know this isn't much weight for you and maybe you were just breathing with your nose, but you should probably explain the importance of breathing in any lift... I used to almost pass out deadlifting big weights while holding my breath.
Bless his brevity
Need help. Whenever i am doing heavy powercleans with my belt on, the bar sometimes snags onto my belt throwing off my focus through out the workout. I wear a valeo low profile 4 inch belt. Is it bad form?
I always thought that for power cleans you pull straight up for the 2nd pull but he is not quite pulling virticallg, he is kind of flicking the weight up. What is the difference?
I've always subscribed to the theory if you have to drop the weight, it's too heavy for you. Control is the key grasshopper.
+grapas100 bahahahaha
+grapas100 /watch?v=xLN4OHxfbGQ
Do I have to drop the weight to do this correctly?
My wrists hurt when Im in the upper position? Can I hold the bar different when Im up?
you gotta shoot the elbow through and rest the bar on your collarbone area, not your wrist, doing this will help
So it's a deadlift but then you reverse curl it onto your shoulders?
Should you be aiming for triple extension?
Quick & efficient.
thanks for the video!!
I’m a freshman powerclean 1 45 then a 10 on each side plus a 45lb bar good 155 I can go higher I just need more help turning my wrist any tips?
Thanks will look toward blackjack bar
Any tips on how to power clean more weight?
OMFG I want to know what mutant saw this and dropped f****n iron at their local gym.... Love the tutorial.
Can you do this with dumbbells?
Is there any other way to reser from beginning than slam it on the floor, I don't like that banging noice 😄
If i dont violently throw the bar to the ground did I not even do a rep?
power is not a prefix, power can be either a noun or verb, and in physics means the amount of watts generated over a certain time
And ... nobody cares
Bart Donda lol k keyboard warrior
The extra funny thing is... that isn't true. Power is measured in watts (joules per second), not watts over a given amount of time. That, my friend, is energy. They aren't called energy cleans.
Claudio Gonzales joules and watts are both measurement of energy, but joules are very small units as you said over a seconds time. really splitting hairs and being pedantic
robair9911 He is not being pedantic. A Joule is a measurement of energy while a Watt is a measurement of power. Different but related concepts. A Watt is the expenditure of energy with respect to time. Energy (Joules), Watts (Joules/seconds).
Are we hitting our hips or thighs?
It's not rogue/cross fit unless you slam the bar down taking a quarter out of the exercise
You pretty much muscled it. You can go down further just as long as it’s not below parallel.
Thank you
My football coach has us jump during this
Ty bro love from india 🇮🇳
How many times should I let it bounce? (jeez, just set it down... lol)
Great video, to the point. I don't mind longer videos, but so many are just filled with filler and pointless info. Cheers
Short and sweet
Awesome
Really drop that bar. That’s how the muscle is formed from the shear aggression of its surroundings. In fact, continue the aggression so much so that you get arrested and once you are in the prison confines then and only then through the shear aggression of your ultimate prison surroundings will you get the maximum muscle growth and tendinitis.
My elbows ain’t like that 😭 I land under and stomp it but my elbows just aren’t that flexible is that bad
I thought you were supposed to lift the bar above your head after you lift it to your chest to make it a full body workout? Maybe I was taught differently.
That's a clean and jerk whereas this is just a power clean ;)
ryan reynolds if he switched to power lifting halfway through his career
should i try this as a beginner?
not unless you have someone teaching you. And i don't mean a crappy personal trainer from commercial gyms.