Catapult vs. Triple Extension on the power clean

[TempestTenor]

This series of videos was posted over at the Strength Mill forums. What coach Don McCauley says makes a lot of sense to me and his methods worked well at my last workout. What do you guys think?

[TempestTenor]

Some examples of the catapult in action:





Both of these guys exhibit some very aggressive double knee bend. I'll have to play around with that the next time I Power Clean.

[Shoke]

the don mccauley guys videos make sense to me....im used to doing it with my hips very high too (kinda starting it like a deadlift), but I've noticed that many of the chinese olympic lifters start in a almost squat position. i will try it differently and see how well it works. The only problem is that I (and some people) don't have much flexibility in the deep squat position so it might be hard to do without olympic shoes

[JasonLB]

Great videos! Thanks! I think McCauley is spot on.

By the way, Tempest, don't try to force the double knee bend... it's something that will happen naturally if you are starting and completing the first pull correctly.

[JasonLB]

Also, you might have already seen it, but I posted the following link in a different thread. It goes over a lot of the same points with regard to starting position, the first pull, double knee bend, etc. It's long but definitely worth a look:

http://cathletics.com/articles/index.ph ... hortyID=49

[MikeD]

Very interesting. This guy reminds me of my AP English teach from last year, ha.

Funny, it's pretty different from how Rip teaches. Not saying there aren't other ways, but in my mind, when someone says how to coach a lift, my reference point to it is always Rip.

The starting position is completely different. But once the bar gets to the mid thigh, the lift essentially looks the same. The "deadlift" part is always about positioning for the fast pull.

The main difference between Rip and McCauley's cues is the exclusion of the "jump" command, something that always fucked me up and I had to fix myself when the PC got heavier. Probably the only thing of Rip's that didn't work for me; the jump occurs when your back is still at an angle to the floor, so it made me go forward at higher weight.

I always used the "snap" command in my head; "snapping" the hips forward worked for me.

Very good stuff up there.

[Vlad]

Great info, thanks for posting!

[TempestTenor]

Also, you might have already seen it, but I posted the following link in a different thread. It goes over a lot of the same points with regard to starting position, the first pull, double knee bend, etc. It's long but definitely worth a look:

http://cathletics.com/articles/index.ph ... hortyID=49

Excellent, excellent article. I'll be putting this stuff in practice the next time I Power Clean.

[JasonLB]

Also, you might have already seen it, but I posted the following link in a different thread. It goes over a lot of the same points with regard to starting position, the first pull, double knee bend, etc. It's long but definitely worth a look:

http://cathletics.com/articles/index.ph ... hortyID=49

Excellent, excellent article. I'll be putting this stuff in practice the next time I Power Clean.

It really helped me fix my power clean. When I first learned to clean a number of years ago I was taught to use a low starting position, more vertical back angle, etc, etc -- in short, I was taught that the power clean was nothing like a fast deadlift followed by a jump. After I quit lifting for over a year and decided to get back into it, I bought Starting Strength and started implementing Rippetoe's advice about PC form. I also saw a video of Tommy Kono (Gold medalist in the Olympics during the 60s) in which he advocated much the same. Needless to say, the advice completely screwed up my power clean. So I think this is one instance where Ripp misses the mark.

[Bluegreyhound]

I must say that I was taught a method similar to what you see Tommy Kono pushing. It's probably quite dated but it'll work if you train it. I was aware of this alternative approach, but I was merely told that this method suits larger, top heavy body 'types'. I have been reluctant to change my technique, because of the lack of coaching nowadays. But after have seen the vids, I may give it a go at some point later on.

[TempestTenor]

An ongoing discussion at the GoHeavy.com forums (with Don McCauley himself as one of the participants):

http://goheavy.com/forums/olympic/index.cgi/read/359385

[JasonLB]

An ongoing discussion at the GoHeavy.com forums (with Don McCauley himself as one of the participants):

http://goheavy.com/forums/olympic/index.cgi/read/359385

Very cool, thanks!

The idea that ankle extension happens by accident, that it doesn't impart any force to the bar and is only a product of a forceful hip extension and/or moving the feet out to catch, makes a lot of sense. And the bit about there being no conscious shrug clears up a huge issue I've always had.

[TempestTenor]

Yes, there are a lot of new cues for me to try out from reading that thread...and a lot of old cues to throw out!

[rere]

Interesting set of videos, thanks for posting.

[ricepower]

This is a fascinating insight into the techniques used in elite olympic lifting. I was just wondering if the catapult method is superior to the shrug method for novice strength trainee's who are looking to develop strength & fitness (and perhaps size) more than cleaning maximum weight?