View Full Version : Clean form
07-22-2007, 03:36 AM
I've been working on my hang cleans here at home and then got the chance to work on them with Jerry Hill. He got this video of me so I thought I would put myself out there and see what folks had to say. This is W/F/S
07-22-2007, 05:36 AM
Jen I am far from an expert (espec since I am not good at this lift myself) --I just know something that helped me was to loosen my grip on the bar as I brought in to the rack position allowing my elbows to lift up higher and shoot around faster.
just my measly .02$
07-22-2007, 06:41 PM
I assume you know that's a hang power clean, not a hang clean, right?
For HPC's, they look pretty good.
07-22-2007, 07:14 PM
yeah I thought of that after I posted everything.
Hang Power clean it is.
07-23-2007, 09:33 AM
You keep the bar nice and close - good job. See how the bar pulls up the bottom of your shirt? That's a good sign you're keeping the bar close.
It looks like you jumped quite a bit forward - Not good. You could get the elbows up quicker, sooner and higher; right now you allow the bar to crash on you a bit. And as Sarena said, release the grip on the bar and allow bar to roll back towards the fingertips.
07-23-2007, 10:13 AM
Lincoln, I was waiting for you to look at this. Thank you.
Yes, your right it does crash into me. Jerry noticed that as well. So I'll have to give that a go with the hands looser. As for the jump forward I will have to notice that next time. So I should be landing right where I started from huh?
07-23-2007, 03:59 PM
Put a mark on the ground - tape or chalk - and line up your toes to that. Try to pull the bar so that you don't have to chase it forward and thus land in front of that mark. Try to land even with the mark or slightly behind.
Looser hands AND quicker elbows. Especially quicker elbows - as soon as the bar gets level with the chest the elbows should start whipping around into position.
07-23-2007, 04:35 PM
Overall, very good. My comments in order of appearance:
1. You starting position is inclined forward. Your shoulders are a bit ahead of the bar as they should be, but your weight is too far forward on your feet. Push the hips back a bit and really focus your weight onto your heels at this point. Your first movement is the entire bar/body complex shifting forward. If that was removed, you start position would be set. When you transition, your combined COM will move forward, so if you begin forward, you'll continue that way. This is what's causing you to jump forward.
2. The transition has your hips moving toward the bar more than the bar moving back into your hips. This continues the forward movement you set up in your starting position. As you transition your knees and hips forward, bring the bar into your legs/hips a little more instead of chasing it. Guaranteed that if you fix #1, this will be taken care of.
3. I'd like to see you get your torso back a little. At the peak of your extension, your almost perfectly vertical. This means the bar must be over the front half of your feet, which means again that you'll be inclined forward. If you finish your extension/begin your 3rd pull leaned back a few degrees, the bar will be farther back over your base and won't pull you forward. Be careful, though, to not starting banging the bar forward with your hips. The back lean is a very quick and subtle movement at the very last moment of the 2nd pull. It is not a horizontal drive of the hips forward into the bar.
4. Try to meet the bar a little more smoothly. That is, time the rack and pull under the bar only as much as you need to. Muscle cleans and tall cleans can help improve this.
5. As has been said already, loosen up your grip as you rack the bar and get your elbows higher.
07-23-2007, 05:09 PM
Thanks, it all really helps.
Greg, what is are muscle cleans and tall cleans?
07-24-2007, 08:25 AM
http://www.performancemenu.com/resources/exercises/index.php?show=exercise§i onID=2&exerciseID=149 (http://www.performancemenu.com/resources/exercises/index.php?show=exercise§ionID=2&exerciseID=149)
http://www.performancemenu.com/resources/exercises/index.php?show=exercise§i onID=2&exerciseID=150 (http://www.performancemenu.com/resources/exercises/index.php?show=exercise§ionID=2&exerciseID=150)
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