power clean problem

[prop]

hi
With my power clean my technique is good but when ever i go 90% i have a problem. I can powerclean it and catch it in around an 1/8th – a 1/4 squat, but instead of being able to stand back up I always end up in a deep front squat. Any ideas as to why this is? Poor eccentric strength?

Cheers

[dan135]

Not really sure what you mean.. are you catching it in the upper or lower quarter of your squat? Maybe 90% is actually your 100% for a powerclean? Anything over that and you will need to squat clean it.

[prop]

nah, I didn’t explain it properly. Im getting it high enough to be a power clean, its just that when i catch it in about the top of a 1/4 squat position, I have a hard time decelerating the bar so its like im power cleaning it then front squating it. its like i cant absorb the weight
so its like this sequence:
[ATTACH]21[/ATTACH]

[ATTACH]22[/ATTACH]

[ATTACH]23[/ATTACH]

[dan135]

So can you then stand up from the bottom of the squat? Maybe you just need more aggression at the catch ? Maybe quad weakness? How’s your thoracic, are you quite rounded at the catch? I’d try squats with bands to help build that acceleration through the full movement. Try Defraco’s 50-Rep rythm squats. One set of 50 quarter squats for time at 90-100% with bands with plenty of speed in both the concentric and eccentric. If that doesn’t improve your strength in the top quarter of your squat I don’t know what will! It should definitely improve your ability to decelerate the load at the catch too!

[dan135]

That’s 90-100% of your back squat 1RM too i should say.

Cheeers

[Author]

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