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Exercise Form Videos, articles and resources to help you with your squat, deadlift, bench press form and more.

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Old 08-20-2011, 02:31 PM   #71
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Great videos. Thanks for the help!
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Old 08-20-2011, 03:40 PM   #72
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A side angle would be better but... biggest issue is your clean, which more or less is looking like an explosive upright row (all upper body). Scrap what your doing and absorb the material in Glenn's videos. His stuff is gold. If the intent is a power clean than just omit the squat portion of his instructions.

Once you get your technique straighten out, there is no doubt you could easily get 200/205.

When practicing what you see in the videos, keep in mind: The movement/force should come from the lowerbody/hips, not the upper body. Keep arms straight. Keep the weight over your heels. Once the bar passes your stomach begin pulling yourself under the bar, don't let the bar come to you.

As for the push press, hard to tell without a better angle and a view of your feet. Without that view... just stay a little tighter as you dip down and be sure your keeping the weight over your heels. Also try to push your head under the bar a little sooner, it will probably look no different but it will make lock out much smoother/easier.

Last edited by Pull14; 08-20-2011 at 03:42 PM.
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Old 08-20-2011, 10:52 PM   #73
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Pull nailed it hard. You need more explosion from legs and hips, also at the top you can do a hard shrug, this will really help in accelerating the bar and the shrug really helps in whipping your elbows under the bar.

Here is a good read on the powerclean
FAQ:The Lifts - Starting Strength Wiki

Here is a good video on it as well


Note, the banging noise you hear is the trainee actually leaving the floor from the explosion and slightly re-positioning the feet then stamping down hard.
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Old 08-21-2011, 05:49 PM   #74
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Deadlift singles

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Old 08-21-2011, 06:06 PM   #75
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Deadlift singles
Looks pretty good. Concentrate on exploding the bar off the ground and leading with the head. Your eyes are still looking a bit down. The head should always lead the lift.
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Old 08-21-2011, 06:11 PM   #76
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Same issue. Your form is pretty good but you're nursing the bar up and still looking a bit down. Visualize a power clean. Lead with the head, rip that bar off the ground, and finish the lift by thrusting your hips forward. You are getting close to lockout and your hips are back. The hips are a prime mover in the lockout.

Think of the synergy between exploding the head up while thrusting the hips forward. Practice that without a bar.
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Old 08-21-2011, 06:16 PM   #77
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Are these two lifts close to your max? If not I'd try to get a little more speed off the ground as BTB has mentioned. I'd also try to straighten out the upper back. A rounded upper back is fine for huge pulls, but with 225 on the bar, really try to keep the back rigid and straight. Other than that looks decent.

Head high, chest up, back tight.
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Old 08-21-2011, 06:50 PM   #78
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Originally Posted by bruteforce View Post
Great videos. Thanks for the help!
bumping vids to next page.

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August 20, 2011 1:19 PM - YouTube

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August 20, 2011 1:20 PM - YouTube
You're missing out on some of the big power adders on the clean, and instead using some weaker muscles too much.

a power clean should start like a fast dead lift, up until the point where you thrust your hips forward. During a dead lift, the hips thrust to finish the lockout, but during a clean, the hip thrust is a HUGE source of power. This forward thrust of the hips combines with the straightening of the legs and the shrugging of the shoulders to propell the bar upwards. The arms are straight untill AFTER the hip thrust, which means you are bending your arms WAY too soon. What's stronger, your hips, legs and back combined, or your arms? Obviously you can dead lift then shrug more than you can upright row. That's all a power clean is at first, a fast dead lift with a hard thrust of the hips as the shoulders shrug.

This explosion upwards as you finish the bottom part of the lift is what gives you time to get yourself under the bar and yes, your feet should leave the ground unless your are doing very close to your max. It is only after the shrug that your arms should bend, and if you explode hard enough, your arms won't do anything but hold on to the bar.

Once you rack the bar above your chest, the weight should be completely held by your shoulders. You should be able to actually remove your hands from the bar if you want to. The ONLY way to pull this off is to release your grip to the point where the bar is only in the tips if your fingers. This will allow you to lift your elbows higher and get the weight on your body and not in your hands.

If you want to do a press after your clean, then find some middle ground between holding the bar completely in your hands (which forces you to keep your elbows down at your sides) and releasing your hands enough to get your elbows higher and in front of your body. You HAVE to let the weight sit on the top of your chest in order to get a good push from your legs at the bottom of your press. If it stays completely in your hands, you'll only be able to push a little from your legs, because your arms won't be able to keep up.

Take a look at this picture. You'll see a perfect example of how his hips have thrust forwards as his legs straightened and his shoulders shrugged, all while his arms remain almost perfectly straight. You'll also see how he released some of his grip in order to get his elbows high as he racked the bar across his chest.

It will feel VERY weird at first to release some of your grip as you rack the bar above your chest, but as your legs thrust upwards at the beginning of the push press you will naturally drop your elbows back under the bar as you push the bar upwards.
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Last edited by Soldier; 08-21-2011 at 06:53 PM.
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Old 08-21-2011, 07:03 PM   #79
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my max is 300x1 they are pretty close.
Ill go a little lighter and focus on explosion.
Thanks guys.
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Old 08-21-2011, 10:18 PM   #80
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Your eyes are still looking a bit down. The head should always lead the lift.
Steve, We'll might have to agree to disagree on this? I believe in packing in the neck.
Packing in the neck | Charlie Weingroff
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