Improve Your Power Clean Form With These 3 Accessory Clean Exercises
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- เผยแพร่เมื่อ 22 พ.ค. 2020
- If you’re looking to improve your power clean form and fix any issues that are causing you to plateau, this video is for you! Today we cover 3 common yet crucial mistakes athletes make with their power clean technique, and show you 3 accessory clean exercises you can do to make your form more efficient. Be sure to watch the entire video because number 3 is the most beneficial exercise I’ve seen across all my athletes that help them be more successful with heavy loads and volume. Let me know if you hit a new PR after implementing these drills over the course of a few weeks or months!
My recommendations for sets, reps, and loads for the exercises performed in the video are listed below. They can be performed prior with an empty bar/light weight prior to training as a warm up and skill prep, or at the end of training as accessory.
|Tall Power Clean|
2-3 Sets | 3-8 Reps | Empty bar-30% of 1RM Power clean
|Clean hang high pull|
2-5 Sets | 3-5 Reps | Empty bar-70% of 1RM Power clean
|Clean Lift off|
2-5 Sets | 2-5 Reps | 60-100% of 1RM Power clean
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Thanks for watching!
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I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Try out these accessory lifts and let me know what you think! What do you want to see in the next video?
This is the lift I struggle with the most and thank you because of these exercises and your knowledge I finally got 225 thanks😂
As a beginning lifter, these exercises awe great! We did a cluster today, consisting of a power clean, a squat, and a push press. Our coach says the same things as you do on this video. Thank you!!
Happy to hear your coach is giving solid advice! 👊
Really helpful! Thanks!
Awesome video man. I'm still new to lifts like this. I'll definitely incorporate these.
Great accessories. Hitting all 3 next week
Definitely will apply this to training
Great tips
This was a great help, thanks 😊
I'm glad it was! I have similar videos like this on my channel. Let me know if you'd like to see any other topics covered in a video.
Thank you for the video. I will do exactly what you said.
Let me know how it goes and if you have any other questions!
Thanks man
Good tips
Great video, I struggled with my first pull and getting my elbows under the bar. What suggestion could you give me? Thanks
0 dislikes. Congrats man !!
nice vid
Great talking points
Hi Hudson, great video.
Could you do one video with exercises to improve the arm parallel position to the ground that is used for a lot of exercises? Similar to what you have at 1:12
Thank you and keep up the good work 💪
It’s just flexibility, sadly.. I’ve been powerlifting with a somewhat recent focus on Olympic for 5 or 6 years and I’ve had weeks where I couldn’t clean bc of a wrist injury/pain from benching or just doing another lift.. best thing that helped me was working on wrist flexibility while doing front squats, it’s easier to get a workout in with lighter weight but also trains your wrists/shoulders to take the load like when you’re cleaning so you don’t have to worry about bad positioning as much, if that makes sense.
I know this is a year later but saw no one answered
this is great I play soccer and only use leg drive I literally used no upper body haha
💪🏻💪🏻
Is the initial pull movement different to a deadlift then? as you are pulling straight up
Yes, it’s more of a squat not a hinge. You’ll find more people describe the first pull actually as a push not a pull so don’t forget to use your quads aswell because they are just as important as the posterior in weightlifting
not looking to improve my technic I'm looking for other exercise to improve how much weight i can lift up, should i try deadlifting and dumbells
These exercises will improve your technique, and your strength, this allowing you to lift more weight.
These are general exercises that can benefit the vast majority of people out there, based on what main mistakes I see people perform with the Olympic lifts.
I do powerclean and I struggle to get the bar to my waist when I thrust, it always ends up hitting my mid to upper thigh. Do you have any idea how I could fix that.
when your legs get up from the full clean position shrug your shoulders as you thrust
I thought your leg position stance would not widen during the movement. Am I wrong on this? You are turning your knees and feet out.
How to increase weight like 130 kg power clean
Are you setting up similar to a deadlift or are your hips lower?
Your hips are slightly lower in a clean set up compared to a deadlift.
How long to rest in between sets?
With most traditional Olympic weightlifting exercises, I would say the average rest between exercises should be around 1-2 minutes per set.
It depends on many factors.
@@ConstantlyVariedFitness Than'ks
John 3:16-17
Uhhhhh. Thanks, but no thanks?... 💙