power clean problem
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- July 6, 2009 at 6:26 am #23552propGuest
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?
CheersJuly 13, 2009 at 6:01 am #25253dan135Guest
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.July 13, 2009 at 6:30 am #25256propGuest
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]23[/ATTACH]July 13, 2009 at 7:29 am #25254dan135Guest
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!July 13, 2009 at 7:31 am #25255dan135Guest
That’s 90-100% of your back squat 1RM too i should say.
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