how can i upload a capture or a game clip from pc to xbox live?

No, you can only upload content from your Xbox or clips captured with the Xbox Game Bar on PC.

The clips arent uploaded. I turned auto upload off. Im trying to transfer clips from "on this Xbox" in the captures

not from xbox live, or I'd just easily DL them to my phone

I see the option go set a hard drive as a capture location.. I just don't know how to transfer previous clips to said capture location

The best way to keep those clips is, install the Xbox app on your laptop or pc. Then on your console go to your captures and upload them to one drive and upload them to live. Then go to the Xbox app on pc or laptop click on the captures and scroll through
what is live and download the clips to your pc or laptop in a file.

Hi again,

Just to quote from the article about external storage for game clips:

https://support.xbox.com/en-GB/xbox-one/console/capturing-game-clips-to-external-storage

"While this is a convenient way to port your clips and screenshots to a PC, saving captures externally means you can’t edit them in Upload Studio or share them on Xbox Live, like clips captured directly
to your Xbox."

I don't think there will be any way around it. Sorry.

Hi MackNewman23,

Have you tried doing the following

Manage your game clips on Xbox One

When you make game clips using the Xbox One capturing feature, you can use the Upload Studio app to view and edit them. You can work from game clips you’ve captured, or you can record video or audio commentary about your clips using your Kinect sensor.

Note Upload Studio is not installed to your Xbox One console by default. You can download it for free from the
Microsoft Store.

To find and edit your clips:

1. Press the Xbox button to open the guide, and then go to Broadcast & capture.
2. Select Recent captures. If your clip isn’t a recent one, select See All.
3. Select the clip that you want to edit, and then select Edit in Upload Studio.
4. If Upload Studio is already installed, it will open to your clip and you can begin editing. See Editing videos with Upload Studio to learn how
   to edit your videos.

Here’s another way to find your clips:

1. Press the Xbox button to open the guide.
2. Go to Broadcast & capture, and then select Capture > Manage Captures.
3. The default filter shows everything already published on Xbox Live.
4. To see clips you’ve captured but not yet uploaded, select the filter On Xbox Live and choose On this Xbox.