Barbell Banded Clean Pulls as a Power Developer

[Jeff Roark]

"Jump down fast" sounds so easy, but is so hard! I am getting better at it. Here is a snatch and a clean from one of my sessions last week.

I think there are a lot of reasons this has been one of my biggest struggles in the year and a half that I've been training Olympic lifts:

• Taking this up at +50 years of age... Speed is scarce
• The focus on TENSION from kettlebell training and powerlifting-style barbell strength training - had to let it go
• Just the simple action of pulling hard and quickly into a squat using the hip flexors is a new movement that I've really never done. All other squats are relatively slow and controlled.
• Quickly putting your body between a heavy weight and the ground is just against all self-preservation instincts

I think the second one has been the hardest. I really had to learn to let a lot of tension go to get faster and move faster. But strength is still required, so you can't let all of the tension go. It's a very intricate expression of tension and relaxation.

That last one seems like it might be compounded by using the bands.

and when you reach your limit for the day

 

[Anna C]

and when you reach your limit for the day

Yeah that's a good idea. Or even just setting up the bar at the catch height and practice jumping under it.

Anyway, it's always good to have more potential ahead!

 

[Jeff Roark]

Yeah that's a good idea. Or even just setting up the bar at the catch height and practice jumping under it.

Anyway, it's always good to have more potential ahead!

I think you need to pull then jump under rather than jumping under a static bar.

 

[Anna C]

I think you need to pull then jump under rather than jumping under a static bar.

Yeah... I don't know what to say other than it just doesn't happen. That is, me pulling under a bar of a certain height (about what you see in the videos that are essentially power cleans). It's just a miss, when I try. But I am incrementally getting better at it.