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View Full Version : learning the squat clean- please help


Jason M Struck
12-15-2007, 06:41 AM
I'll be focusing more seriously on my OWL in the near future. Following is a link to my blog, which has a post at the top for Crossfit Digital Coaching.

Please take a minute to check it out and offer any pointers you may have.

rivercitypc blogspot




PS: I do well with foundational drills, like the high hang clean to front squat... which helped me start to catch lower.
If you could recommend any specific supplemental lifts or drills that may help to address any of the flaws that you see, don't hesitate to mention that and the thinking behind them. Thanks!

Jason Struck, RKC

Jason M Struck
12-15-2007, 08:39 AM
http://www.rivercitypc.blogspot.com/

Brandon Oto
12-15-2007, 08:59 AM
Bending your arms bigtime before your pull is finished.

Darren Zega
12-15-2007, 10:06 AM
Ditto what Brandon said. Try to make your pull more of an explosive hip extention.

It's hard to see, but it looks like there's a little butt wink at the bottom of your squat. Keep your back and abs tight as you decend and that should help.

Jason M Struck
12-19-2007, 06:03 AM
thanks guys.

any suggestions on drills that may help alleviate the arm pull?

i think may instability in the bottom of the front squat may be due to the fact that I haven't done just straight up front squats in a few months. I tend to 'rest' at the bottom, which may explain the in/out of tension effect.

I think that clip is 183lbs, where as I weighed 168ish at the time. I am hoping that as I catch lower I will be able to clean more then my current PR of 195lbs.

Davis Hart
12-19-2007, 07:58 AM
Maybe I am not seeing it in the video, but it seems like you don't have much of a shrug. Watch/re-watch some of the demo videos (such as Sage (http://media.crossfit.com/cf-video/cfj-nov-05/clean.mov) [wfs]) on this site in slow motion (with Quicktime you can use the keyboard arrow keys when the video is paused to move frame by frame) to see how much shrug there should be. Also, it seems as if you are not exploding through the hips on the second pull. When I was learning, I broke the movement into pieces and practiced those slowly with light weight:
1. Deadlift up to slight dip
2. "The scoop" - bringing the hips forward, preparing for the drive and shrug
3. Drive/shrug/squat/catch (a hang squat clean)

I also found practicing with the medicine ball very helpful to get the shrug and arm pivot down.

Hope that helps

Peter Terry Haas
12-19-2007, 01:17 PM
You can try doing clean shrugs (http://www.performancemenu.com/resources/exercises/index.php?show=exercise&sectionID=2&exerciseID=93) to learn not to pull too early w/ the arms. WFS link to description and video at the Performance Menu. I'd probably work on this first. Once you correct pulling with the arms too early, you can translate that into hang power cleans. A good complex would be to do 1 clean shrug + 1 hang power clean.

You are going around your knees when you come off of the floor. Your start position is a little low; start with your hips a touch higher and your shoulders slightly forward of the bar w/o feeling like you are pitching forward onto your toes. When you are coming off of the ground, think about keeping your chest over the bar until you get above the knees and are ready to do the 'jump' portion of the clean.

Your shrug is fine.

Work on the hang power clean, then on coming off of the floor. Hope this helps. Good luck.

Derek Maffett
12-19-2007, 02:08 PM
It doesn't look like you are getting full hip extension. Also, it seems that your torso is tilting forward in the front squat.