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Originally Posted by strengthcoach "Second, I would move the weight as quickly as I could off the floor. Creating the initial movement and force is what will develop the ground strength you need. Ground strength? Force that is applied to the ground when you move your body... It will help determine how fast you run, how high you jump, general acceleration... Got it?"
Incorrect. Pulling rapidly from the floor, pulls the athlete forward, and creates a situation where the hips rise early. Never pull fast from the floor. Meaningful acceleration of the bar does not occur until the 2nd pull, above the knee.
"Fourth, and this is one that I have always done... Just pull the bar to chest height. Dont worry about racking/catching anything. If you want quickness, jump rope, do agility drills etc. If you want raw power lifting some shit as high as you can, just pull and yank the fucker as high as you can. Only worry about one direction of the lift... I think you will be able to get just as much out of the clean, but you will be able to use more weight and create more explosion/strength.."
Pulls alter the bar path, such that they are usually extremely different that the full lifts. Unless the athlete is very experienced.
Strengthcoach |
This is a good post.
Grizz, like I said before, if you're overly concerned about speed issues, think of the speed of the 1 pull as equal to that of a deadlift. As for the form, well, a lot of people will tell you that the first pull of a clean or power clean is very different from that of a deadlift (Mel Siff for one would agree).
However, like JS said...so many people deadlift in so many different ways, that this is hard to reconcile. If I were you, I'd just watch that video often and try and reproduce the form. Whether or not this has a lot to do with your deadlift form should be irrelevent.
Mel Siff is a lot smarter than I...but you cannot deny that the form of the best deadlifters in the world is not always comparable to what Siff describes. So...if your 1st pull of your clean or powerclean looks like your deadlift, despite what the crittics say, I wouldn't worry.
One last thing, remember Bill Starr's famous quotation regarding all kinds of pulls, "when the arm bends, the power ends." Obviously, the arms will bend when you rack the bar on your chest, but try and get the bar speed up before then.