View Full Version : I am body builder want help with Clean form
semper
12-02-2007, 12:27 PM
I have noticed the majority of you guys who post videos of cleans front squat the weight really low and that your wrists bend back...I did 225 yesterday but when i clean my wrists are basically locked and instead of front squating to get under the weight I spread my legs...my football coach told me this was an acceptable way to clean...is this true? If not can you give me some pointers.
PrivateBaldrick
12-02-2007, 03:49 PM
It's acceptable, if your not interested in hitting the biggest numbers possible in the clean and/or competing in weightlifting. Most football players only power clean. If you are interested in getting big numbers in the power clean, work on squatting instead of splitting out to the side. You don't even have to go into a full squat. It will eventually be faster for you than splitting.
Edit: There is no point in doing it if you are only interested in bodybuilding.
semper
12-02-2007, 08:56 PM
clarification...i'm no longer a football player...that was back in highschool...I am interested in developing strength, power and hypertrophy...I always clean on shoulder day...how do I develop the flexibility in my wrists you guys have?!
PrivateBaldrick
12-02-2007, 09:45 PM
1. Do front squats holding the bar the same way as you do in the clean. Your wrists will be sore at first, but will get used to it.
2. Stretch them out one at a time by pulling back on your fingers with your other hand. Try to touch your front delt with the fingers on the arm that is connected to it, and with your hand bent back, and hold them there.
semper
12-02-2007, 09:49 PM
1. Do front squats holding the bar the same way as you do in the clean. Your wrists will be sore at first, but will get used to it.
2. Stretch them out one at a time by pulling back on your fingers with your other hand. Try to touch your front delt with the fingers on the arm that is connected to it, and with your hand bent back, and hold them there.
awesome..i do front squats already that way...can feel the stretch on your second suggestion...I tried cleaning light today (did it yesterday) and tried to squat it out...i nearly busted my ass but i got the lift haha...oh well practice makes perfect
slyf0z_87
12-04-2007, 05:59 AM
here's an advice
do not powerclean if you wanna learn to squat clean
i learnt how to powerclean first, and it was SO difficult to unlearn the power clean and squat clean.
It became a bad habit.
semper
12-04-2007, 04:02 PM
to late bro..
ibcritn1
12-05-2007, 09:26 PM
Power cleans are too fun not to do...Gets your heart raising and feels amazing
BulldogVTX
12-19-2007, 08:17 PM
I feel your pain man. I grew up doing power cleans for fun, mostly for football training. Never learned to do the squat clean, really wish I would have. Now I'm stuck in one form, with ZERO flexibility in my wrists, desperately trying to get it right.
You're one step ahead of me though, I still can't front squat with a clean grip, still stuck with the crossed arms. Gotta keep working on the flexability!
ehlpitel
12-19-2007, 10:59 PM
here's an advice
do not powerclean if you wanna learn to squat clean
i learnt how to powerclean first, and it was SO difficult to unlearn the power clean and squat clean.
It became a bad habit.
Interesting that you say that, when I was seeing an O-lifting coach, he started teaching me how to power-clean before he would teach my the full squat clean.