Straight arms during the clean pull
Power clean work to a heavy triple
(See note below.)
3 rounds for time of:
20 Back extensions
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I tried to find a new, good video on power cleans, but watched way too many with bad technique….I will admit, I’m a technique nazi, and I refuse (REFUSE!) to post videos for you all with bad technique.I came across this one though and wanted to talk about it.
Rob O. is crazy wicked strong, but what happened in this video is a lot of grip and rip (you only need to watch the first two or three lifts to see what I mean). He forgot everything he learned and wanted to move heavy weight around, which we’ve all been there a time or two. I hate watching the “grip and rip”, but I do like this video though because a lot can be learned from it.
Watch the first lift, and just watch his feet. Did you see how WIDE he landed? After he landed, what’s the first thing he did? He walked his feet back in (and incidentally, where he walked his feet in to, that’s where they should have landed in the first place.) How do you fix this? Drill footwork.
Now watch the second lift. For starters, if I were coaching him, I would have strongly encouraged him to stay at 295lb. until he nailed his footwork. Remember that today, and as you are lifting, if you hit a weight that you “muscle around”, do NOT go up in weight just because you got the barbell to your shoulders. Make sure you only increase the weight once you have solid technique to support it (which, honestly, you all are SO great about!). Rob misses his second lift because of his footwork….90% of all missed lifts are missed because of footwork.
I watched the third lift…he was still landing really wide, so I quit watching. At that point, I landed right on top of my Olympic Lifting Soapbox….and while I’m stationed on my soapbox, I’ll share two key points with you:
1. Solidify your technique. It’s way more fun and impressive to lift heavy weight with good technique.
2. Desire to be speed strong, not weight strong (see #1 above). Think, “SPEED THROUGH THE MIDDLE.”
Ok, I’m off the soapbox, for today :).
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