Clean form

[njman]

I'm learning cleans and want comments on my form. i know the music sucks lol its the radio.


Clean and Press

[madaozeki]

Not bad! You start with your shoulders not totally over the bar, but once you break the bar off the floor they move forward so your position is decent.

You don't really finish your pull strongly, so you don't get a strong explosion and the bar drifts forward. Make sure you stand up completely before you change direction.

Here's a power clean from this morning (plus power jerk - 185lbs):


And here's a full clean also from this morning (205lbs):


Notice the pull is identical, and notice the shoulders over the bar right from the start.

Good luck!

[Marc27Default]

I agree, your positions look good! Your pull does not look aggressive but the weight looks light for you. My squat cleans look the same when I try to cut the pull short. The weight does go forward a bit and this will eventually make the recovery difficult but by fully extending with a faster pull you will likely fix this. Good straight back is maintained with no arm pulling. Very good for a beginner.

Your legs look big there madaozeki.

[madaozeki]

Yes, I was going to mention that the weight looked light! With heavier weight you'll have to finish your pull aggressively or you'll lose the bar out front like this:



Marc, yeah, my legs are ginormous I'm weighing almost 148lbs these days!!!

[njman]

thanks for all your help!

[Marc27Default]

Marc, yeah, my legs are ginormous I'm weighing almost 148lbs these days!!!

Whatever, I am all gangly limbs and joints, I'm still waiting for the horse thighs that olympic lifting promised me!

[madaozeki]

I was born with horse thighs (my mom was REALLY shocked), so the lifting had nothing to do with it...

Looking forward to your 100kg snatch soon (this is mezzie from FI by the way, in case you hadn't figured that out).

[Marc27Default]

lol I know, I refer to people by their sig names for the benefit of other readers, what few their are. I could post a vid of me attempting 100, almost getting it, then falling on my ass!

[Bodysteele]

Today I was just messing around and cleaned like 180lbs...from the ground to get it to the squat rack.

I noticed my legs ended up spread apart pretty far...and I had trouble "shooting" my elbows through to the proper position.

Any explanation for why my legs ended up apart? Im out of shape for any sort of explosive lifting...havent done ANYTHING explosive for like 4 years(not exagerrating) so im slow as hell im sure on the movement.

Id like to incorporate some hanging cleans into my next program but im fearing my body wont be ready since im so out of shape from an explosive point of view.
(does that make sense??)

Basically are there some simple drills to help me prepare to do some light hang cleans in a few months?

[Marc27Default]

It is not a natural feeling to dip down under the bar to rack the weight and spreading the legs wider is what your body wants to do. This is to be avoided because you can only go so deep be spreading your legs. If you were to do the splits you would not be getting up. The wide stance position is also more hazardous on the groin/hip area. Better to absorb the weight with the legs and squat down a little bit. Splitting wide is natural though and a lot of people do it but it is a technique flaw that should be addressed.

[Bodysteele]

It is not a natural feeling to dip down under the bar to rack the weight and spreading the legs wider is what your body wants to do. This is to be avoided because you can only go so deep be spreading your legs. If you were to do the splits you would not be getting up. The wide stance position is also more hazardous on the groin/hip area. Better to absorb the weight with the legs and squat down a little bit. Splitting wide is natural though and a lot of people do it but it is a technique flaw that should be addressed.

....yeah....

Im sorry if I wasnt clearer...HOW is it I address it?

Are there specific drills to allow myself to become more accustomed to "receiving" the bar. I was suprised how easily I exploded with it but getting under it seemed a chore.

[raffiki]

Some people tie a rope around their legs...

I would recommend doing front squats, that way your body knows you are strong in that position. Other than that it is just mental. Try to get your feet to land in the same place as you pulled from. In other words, try to keep them from going out at all.

[slecontev]

Yes, I was going to mention that the weight looked light! With heavier weight you'll have to finish your pull aggressively or you'll lose the bar out front like this:



Marc, yeah, my legs are ginormous I'm weighing almost 148lbs these days!!!

What on earth do you have on the bar? 160 kg? ??

It looks like the bar is too far in front of your feet at the start

[madaozeki]

Bar was over my toes at the start. I've played with it closer, but my coach always pushes me to move it out over my toes, so it doesn't have to go out then in again.

Those plates are all 10s. I was lifting at a predominantly kids after-school program, so there are LOADS of 10s and it's just easier to use them than bother with heavier plates. Makes it look like 9000000 pounds when I'm squatting though!