View Full Version : Trying to clean up my clean

Cameron Mochrie
01-17-2007, 03:57 PM
Did the WOD today except added jerks at the end. I feel like I should be able to clean a lot more than I am. I front squated 240 last week but could only manage one 170 C&J today with a ton of fails at 175. Anyway, I videoed most of my attempts today, and I've uploaded two successful lifts at 155 and 165 plus a failure at 175. Also if you watch the 175 failure it seems like my psych-up-shaking-and-breathing routine needs a lot of work.

155lbs http://www.amherst.edu/~cjmochrie/C&J%20155lbs%20jan%2017.mov

165lbs http://www.amherst.edu/~cjmochrie/C&J%20165lbs%20jan%2017.mov

175lbs (f) http://www.amherst.edu/~cjmochrie/C&J%20175lbs%20jan%2017.mov

Anything I can work on to get my clean up to the competent 80-90% of front squat?

David Aguasca
01-17-2007, 10:04 PM
i'm no expert, but it seems like you're hesitant to get underneath the bar after the second pull...it looks like you're pulling it high enough.

the first two looked like you caught the bar in a half squat, and then dropped down into a full squat.

i guess you should wait till the experts come out of the proverbial woodwork on this one...

have you gotten formal coaching?

good going, though. i can barely DL 210.

(Message edited by david_aguasca on January 17, 2007)

Gabe Rinaldi
01-17-2007, 10:42 PM
I agree with David - you are pulling the bar high enough and are too slow to pull under (for what it's worth, this is the hardest part of OWL). You could have made the 175 if you pulled under quicker and caught it lower.

Some general advice - in your starting position try raising your hips up about 2 inches and brining your shoulders forward over the bar a bit more. As the bar leaves the ground try to pull the bar back towards you and shift your weight onto your heals. This will change how you enter into the 2nd pull (mid-thigh area). During the second pull try to brush the bar right up the thigh without banging it off. You are doing something funky with your second pull right now. Fix what happens earlier in the lift and your second pull should improve. Think about going straight up as hard and as fast as you can once the bar is at mid-thigh.

As your clean technique becomes more efficient you will get closer to 80-90% of your best FS.