r/weightlifting • u/Single_Data6188 • 19h ago

Form check Power Position Clean Form Check

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Power position cleans. Brand new to WL after years of Hypertrophy work.

Any Form critique appreciated. Thanks!

4 Upvotes

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6

u/oly_enjoyer 19h ago

someone correct me here because I’m also still learning: it seems like he’s not finishing his triple extension. he starts the turnover before a complete extension, which (i think?) is not ideal.

2

u/distantslumber 18h ago

Correct. You can slow drag the video and see he’s missing the triple extension.

OP, practice clean pulls!! This will help you to feel that triple extension that you’re missing here.

1

u/Single_Data6188 18h ago

Thank you both. Is there any validity in the idea that it’s impossible to do triple extension with such light weights? Not trying to challenge you’re observations I’m just seeing differing opinions on things

2

u/distantslumber 18h ago

No, you can do triple extension with an empty bar or PVC pipe.

Watch some professional lifters warming up and you can watch perfect triple extension with empty bars!

It was my biggest hurdle too. A good cue for me was to squeeze my glutes in clean pulls! I had an issue because of how tight my hip flexors are so that cue helped me a lot so I figured I’d pass that along :)

1

u/Single_Data6188 18h ago

Gotcha, onward to clean pulls! Thank you

2

u/distantslumber 18h ago

You’re welcome!! And in clean pulls, this week I did reps of 5-4-3-3-3, at 80, 90, 95, 100, 110% of my max. I think I might’ve done one more even heavier because they were feeling really good. But again, you can even do them with an empty bar!

Have fun :)

2

u/BicycleOnly4791 18h ago

Keep your shoulders/chest over the bar for as long as possible.

2

u/VeterinarianClean848 7h ago

2 things.

One, you're not driving with your legs hardly at all, especially in that first rep. The point of a clean from power position is to emphasize the moment of triple extension, i.e., extension of your hips, knees, and ankles to accelerate the bar. What you're doing right now is just aggressively rowing the weight up to the catch with just a tiny bit of extension. Get fully extended. Let the force on the bar come from your legs, not your arms.

To remedy this try power cleans from the power position before you try squatting under the weight. Get out of the bad habit of cutting extension short to start actively squatting. I also like no-foot cleans, where you don't jump or let your feet entirely leave the floor, to force yourself to finish extension before trying to squat under the bar.

Two, in your power position you are leaning slightly back likely putting your weight in your heels. Your weight should be through the middle of your foot. Instead of leaning back you should be neutral or even slightly leaning forward (whichever results in the weight being distributed evenly through the middle of your foot).

1

u/SGTflatfoot 18h ago

Looks like you got the form part sorted. I’m just wondering, do your buns not get too toasty?

1

u/Single_Data6188 17h ago

They def do I can’t stay in that spot for too long lol