Thread: power clean problem

hi
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?

Cheers

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.

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:
High-Pull.jpg

Power-Clean.jpg

FrontSquat2.jpg

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!

That's 90-100% of your back squat 1RM too i should say.

Cheeers