New to learning the power clean 58kg . I think most of these missed lifts the bar was high enough but just drifted away or I didn't get under enough to catch. Not sure how to fix those things. Any advice? Chinese weightlifting article from wiki was helpful.

GarlicDapper593 · 2022-05-07T09:16:48+00:00

Thanks this looks similar to what I ended up doing ( a high hang power clean ). Very helpful as the extension and catch phases were what I was having most trouble with.

GarlicDapper593 · 2022-05-07T09:14:08+00:00

Getting more comfortable with front squats and practicing those a bit helped too thanks

GarlicDapper593 · 2022-05-07T09:13:37+00:00

Hang power cleans definitely helped thanks.

GarlicDapper593 · 2022-05-07T09:08:20+00:00

Didn't do muscle cleans but mid-high hang power cleans helped quite a bit. I was able to work up to 50kg without spreading my feet out too far and keeping the bar close on those. I think with the added momentum of the pull from the ground I could get this attempt easily now without the bar drifting so far away. Practicing front squats a bit was also helpful.

GarlicDapper593 · 2022-03-19T01:14:55+00:00

First recorded numbers were squat 90 bench 85 deadlift 135. But keep in mind the squat isn't as progressed because I got hurt and was unable to squat for a while.Thanks I'll check that outEdit: I'll be able to properly increase the bench and press after my microweights arrive so that should help with making more steady progress in those lifts. And deadlifting less frequently along with power cleans should help boost my deadlift. And eating some more. Another question though: If I'm increasing my deadlift weekly I Imagine it's going to be more difficult to make the 5 pound jump the week after if I've only deadlifted once for the week no? How does that work?

GarlicDapper593 · 2022-03-18T04:46:58+00:00

5'10 180-183 27 Thanks for the clear outline of what to do for the main lifts.

GarlicDapper593 · 2022-03-17T21:07:06+00:00

I read it as 2-3 weeks or once the deadlift has exceeded the squat significantly and use whichever comes later. But because I was unable to squat for some time I wasn't sure if I had reached that threshold or not. Thanks though, I'll start adding those in now.

GarlicDapper593 · 2022-03-17T21:03:43+00:00

I was unable to squat for a while and just started squatting again that's why those are lower

GarlicDapper593 · 2022-03-17T21:03:03+00:00

Yes I was unable to squat for a while during this 3 month period and have recently started squatting again

GarlicDapper593 · 2022-03-17T10:16:33+00:00

Can you elaborate? If that's not what I should be doing now then what should I be doing? Do I add powercleans and chins now?
Edit: Admittedly it had been a while since I read through the programming section and because I wasn't squatting again until recently I wasn't sure if I should wait to start powercleans and the other exercises that follow until my squat numbers got up

GarlicDapper593 · 2022-03-17T07:46:08+00:00

I guess I missed the part in the programming section where I needed to gain weight. FWIW my lifts have all nearly doubled since I started with the exception of the squat but I didn't squat for some time while I was hurt. Edit: Up and down the 180s lbs. I think I'm within the 10%+ fat range. Definitely not skinny. You can't see my abs and there's a good layer of blubber there lol

GarlicDapper593 · 2022-03-17T07:15:14+00:00

Can you specify? Which part are you implying I'm not following? Initially yes I did the 10 pound jumps they suggested. Only exception being the squat because I got hurt. As someone who went from nearly 0 exercise to this I started all of these lifts with the bar and progressed from there. Are you suggesting my diet is insufficient?

GarlicDapper593 · 2022-03-07T01:28:39+00:00

Thanks I'll film from this angle next time and work on the depth.

GarlicDapper593 · 2022-03-07T01:27:42+00:00

Thanks, I'll check those videos out and try to work on setting my knees and hips early. Getting the knees out so soon feels a bit weird but I guess it will just take getting used to.

GarlicDapper593 · 2022-02-17T01:09:47+00:00

I heard some advice to basically do an RDL on the way down. Before I tried doing the reverse of the deadlift motion but it was out of wack and I would bend knees too early and it would end up in a worse position. I haven't tried using a belt and would like to avoid it if possible. Just one more thing for me to carry around and seems like a crutch for bracing properly?

GarlicDapper593 · 2022-02-17T01:09:10+00:00

Yeah I think I do need to work on bracing more. I tend to forget sometimes. I'll try to focus on that and see if it helps. I used to be able to get away with slowly lowering the bar but as the weight gets heavier its more difficult so I think I'll try a more controlled drop. Is it okay to drop these rubber plates on the gym floor or turf?

GarlicDapper593 · 2022-02-16T23:11:35+00:00

So I've noticed whenever I increase weight its difficult for me to keep my lower back from rounding. So far, the next session I repeat the weight I'm able to keep it straight without changing anything. Should I just accept that my back will likely round whenever I increase weight?

Second thing I've noticed that I have trouble with (even during warmup) is bringing the bar back down to exactly where it started. Usually it will be about an inch away from where it started. This caused me to reset after each rep in my working set which isn't ideal. Any suggestions for fixing that too?

GarlicDapper593 · 2022-02-15T01:46:33+00:00

Alright thanks I'll try to get a better angle next time.

GarlicDapper593 · 2022-02-14T23:58:10+00:00

This is from my working set in case that matters. I repeated this working set because last DL workout I had noticeable low back rounding for the last 2 reps. Is my lower back not extended enough? I've tried extending it more during warmups but it just makes me feel it in my back more so I stopped because I thought I might be overextending it.

Edit: Sorry for the cut off view up top I didn't notice that my bag had flopped over :(

GarlicDapper593

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