IronAbrams
06-04-2009, 08:13 AM
NgZ3p8JM4ww
No real aspirations of Oly lifting or full squat cleans, would just like to not suck at these and full power cleans.
I'm getting a ****ty amount of hip extension on these but when I go into a more RDL position it seems like it throws my pull off? Anyways critique welcomed.
The_cannibal
06-04-2009, 04:30 PM
Here's a pic from crackyflipside photobucket account. I hope he won't mind.
http://i2.photobucket.com/albums/y22/crackyflipside/lifting/clean.jpg
The hang clean would start at the 3rd pic. The hang clean basically removes the "first pull" from the equation. Since you're doing the power clean version, you'd simply catch the bar higher, rather than getting under the bar as shown in the 7th, 8th and 9th pic.
As you can see in the 3rd pic, the bar is around the knees, with the knees almost fully extended and the body is "over the bar". Then the back is extended with great velocity, which propulses the bar up. A third pull is done with the calves and traps, and the arms guide the bar to a proper receiving position (the arms do not pull on the bar).
As you wrote, you're using a hip extension movement rather than a back extension movement. The reason why you're unable to clean the bar with a proper technique is because you lack speed in the 2nd pull. You'll have to work on speed with lower weights.