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Frank Menendez
01-19-2006, 12:23 PM
This is my second time doing cleans, please critique.. I feel the movement isn't flowing and my lack of wrist flexibility is preventing me from resting the bar properly...

http://www.fmenendez.com/exercises/clean_front.mov

http://www.fmenendez.com/exercises/clean_side.mov

Mike Minium
01-22-2006, 01:17 PM
Frank,

You're bending your arms way too early. If you pause the video (the front view and the side view) you can see that your arms are bending well before you've reached triple extension (knees, hips, and shoulders).

To fix this problem, I'd work on the drill that Adrienne's doing in the video in this thread:

http://www.crossfit.com/discus/messages/13350/18162.html

What you want to do is get into the triple extension position and pull yourself under the bar (you're not just dropping casually under it) as quickly as possible.

Also, your starting position (for the first pull) is a bit wide and your landing position is way too wide.

Finally, regarding the position of the rack...Try releasing the bar from your hands and letting the bar rest on your shoulders while holding onto it (cradling it, really) with your fingertips. There's no need to be palming the bar in the rack position (for the jerk, yes, but not for the rack in the clean). There are some good photos of lifters in the rack position here:

http://www.crossfit.com/discus/messages/22/2630.html
http://www.crossfit.com/discus/messages/22/17956.html

Hope this helps,

Mike

Frank Menendez
01-22-2006, 02:42 PM
Aha, i see! The bar should be at waist level before i start bending the arms, and the landing position should be more like my starting position and my starting narrower.

My fingers are used to simply control the weight while its resting on my shoulders yes?

(Message edited by frankm007 on January 22, 2006)

Lincoln Brigham
01-22-2006, 07:19 PM
Pretty much.

The landing position should resemble your normal squat stance - not super wide.

Frank Menendez
01-22-2006, 09:24 PM
excellent, thank u!

Will Marshall
01-29-2006, 08:17 PM
One thing I saw was your basically doing a powerclean then squatting. Most likely because of the weight of course, but nonetheless you didn't really need the squat. You should be getting underneat the bar and pulling yourself/receieving the bar. Its kind of like squatting while the bar is at low chest high and getting underneat it.
When you explode you want to be extended. You want to basically shrug as hard as you can while keeping your arms straight while getting up on your toes. Your arms while bend while the bar goes up, you'll naturally incorporate a jump also at about this point. This is where you get underneath the bar and get your wrists into the rack position while you receive the bar in your squat. Don't spend to much time down there because once you go up in weight you'll be a hurting unit. This all should be very explosive just thing about throwing that thing through the roof. Definately move your grip in a little bit, not to much. You want your wrists to be a little outside your shoulders in the rack position.

I hope this helps out. The biggest pointer I can make is you need to extend more and be alot more explosive. The bar should move as fast as humanly possible. I think the biggest thing that will help you at this point is doing front squats three times a week to loosen up those wrists. And

Greg Kemp
02-09-2006, 11:37 AM
What I see right off is your arms are too tight. Treat your arms like ropes. Loose but when you pull they will let the weight hang. Curl your hands under the bar which will help you from wanting to pull with you arms so early. Think of the the Clean as a jump shrug. You want full extention (as mentioned above) of the hips, knees, and ankles while shruging hard with the shoulders. At this point of full extention don't think of pulling the weight up but pushing your self under the bar. When you push yourself under the bar you will land in a good spot.

Also your feet are too wide on the start and finish. I like to have feet under the arm pits to start and slighlty outside of the shoulders to finish. Front Squats will help you with form. Also you can put a bar on your back and let the bar hand down into your finger tips and hold it there to help stretch out your forearms. Hope this helps.