'If you\'re looking to improve your power clean and overall clean strength, avoid these three common mistakes! Clean up this lift with the help of former Olympic weightlifter Jeff Wittmer. (0:09) The first big mistake that we see lifters make when performing power cleans is during the second pull. During the second pull as the bar approaches knee level, lifters will shift their knees forward towards the bar. This action will decrease the amount of power you can get from your legs which as a result means less weight. To help you body keep those knees back, we suggest going with a couple clean variations to improve your second pull. The best exercises to improve your second pull and prevent those knees from coming forward are: (0:29) Hang Clean (1:00) Block Clean (1:41) Pause Clean or Halt Clean (2:14) The next most common mistake we see when performing cleans is the bar crash. As lifters go under the bar during the clean, you can see the bar fall anywhere from 2-5 inches onto the chest. As this happens, you\'ll see their elbows knockdown and from there they will have difficulty standing up with the weight. When it comes to fixing this issue, it\'s all about shifting the mindset. Most people think they need to pull as hard as they can and as high as they can then just get under the bar as fast as possible. This creates the gap that causes the bar crash. Instead, the mindset should be to bring your chest to where ever you are pulling the bar. (3:34) Lastly, another mistake lifters make on the power clean is elbow positioning. As lifters go to wrap their elbows around the bar, they point their elbows out. This positioning of the elbow then shifts the weight into the index finger and can put you in a compromising position. When you\'re pulling, you want to keep your elbows tight to your body while keeping as many fingers on the bar as possible. The main thing you need to focus on is the repetition of the movement from a hang position. You don\'t need to go heavy but you just need to focus on keeping those elbows in and tight against the body as you\'re wrapping them around. At Fitness Culture we believe utilizing the best tools to not only develop your physique but also get you as strong and functional as possible in the process. If you’re ready to start using training techniques that help you develop the total package, check out our training programs. Get stronger, more functional, and look your best - FITNESS CULTURE TRAINING → http://bit.ly/2MosUqF If you enjoyed this video please feel free to leave a like or comment, and share with your friends! Subscribe for more! FOLLOW US → https://www.instagram.com/fitnessculturetraining https://www.instagram.com/jacobhutton1/ https://www.instagram.com/stevecook/'
Tags: fitness culture , athlete , power , Steve Cook , jacob hutton , swole , fitness programming , power clean , how to power clean , hang clean , how to hang clean , fix power clean , fix hang clean , improve power clean , improve clean strength , increase power clean
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