I’m learning to power clean correctly after hurting myself a few years ago and giving up on it. Using video, I’ve noticed that I catch with the left side of the barbell, as well as my left elbow and shoulder, higher than the right side. What can I do to fix this? I believe I have everything else correct. Something about this might explain why I have to take frequent breaks from weighted pullups because of pain in my left arm after weeks of doing it.
I’d have to see it and have a better sense of your programming to weigh-in on this issue. Without that, it sounds like you’re going too close to failure too often, which is not very good for strength development or injury risk reduction.
There was only 95lbs on the bar as I’m still learning proper technique. Right now I’m in a rested stated and between programs having just come back from vacation. Next week is when I’m starting my next program which includes power clean. Squat University has a great video about rack position with uneven elbows and lat mobility which I just found, so I plan on trying out his suggestions.
I have video if you would like to see what I’m talking about. My only request is to send it to you in a private message because work provides my gym for me and I don’t want to post where I work on the internet for all to see.
The uneven portion happens during the pull. After that I quickly straighten up my body. It just seems off to me and I noticed the left side of my back felt a little off this morning too. Nothing too bad though.
The “too close to failure” comment was regarding the weighted pull up breaks you have to take, not the power clean rack position ‘issue’. The rack issue seems more like a skill thing rather than a mobility issue. I would not recommend Squat U’s content here, but you are an adult and can do what you like.
Regarding the video, I will be politely decline to do this via PM’s here. We do offer a form check service for a complete review with privacy.
Regarding the unevenness, this seems like more of a technique thing that needs to be sussed out or something that will spontaneously resolve with future exposure as you’re body learns what to do.
As an aside, I do not think the power clean is a terribly useful exercise for people who are relatively new to training.
Thank you for your reply. I will continue to practice and refine my technique. I’m not new to training at all and I’m aware of BBMs view on that not being a useful exercise. I’m just bored with my current choices and there is possible benefits for me when it comes to my job.
Out of curiosity, what is it you don’t like about Squat University? I haven’t watched much of his content but found his suggestion for banded suitcase carries useful. The suitcase carry was an exercise recommended by my physical therapist when I had my injury along side the McGill big 3 and other core exercises.
I don’t think technique practice on a lift you can do more weight on improves technique or generates much, if any, fitness adaptations. There are other variations you can likely train right now to improve high velocity force production as well. In other words, working at 95lbs isn’t going to do anything unless you’re untrained.
The information provided by SquatU is, in general, not supported by evidence where available.* That’s not unusual in this world, but he also uses harmful language surrounding injury risk and management. Finally, his performance coaching analysis and recommendations are also also riddled with errors. We would not recommend the McGill Big 3 either for injury risk reduction or pain management.
*great examples being parroting McGill’s low back pain narrative, upper and lower crossed syndrome (lol), the entirety of his stuff regarding shoe toe boxes, etc.
I’ll add more weight to the bar and use your form check when I can get to it. I only stopped at 95 because when I noticed that discrepancy I was worried about possibly injuring myself with improper form. Your comment about the big 3 is interesting. I had pain for roughly a year before seeing a physical therapist (referred to by my GP) and doing the exercises he recommended. After a few weeks I was pain free and have been ever since.
Yea, there are no special exercises for low back pain and the narrative behind those being “uniquely” beneficial is not based on data. Back pain over a year is likely to resolve regardless of what you do exercise-wise, but being active and doing something is definitely better than nothing.
Nothing wrong with the big 3, they’re just not special. The narrative behind needing to do them is the main issue. We have lots of content available regarding low back pain and exercise that may be useful.