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Old 12-28-2011, 06:45 AM   #1
Árni Björn Kristjánsson
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Hang clean and hang clean pull - please critique

Hi guys,

First there is 3x2 hang clean @ 95kg/210# and then 1 set of 160kg/350# hang clean pull.

I do this once a week, trying to work on opening the hips and using the pull/shrug better. I haven't done the hang clean pull often, not sure if I'm doing it right..

Please comment/critique

Hang clean 1st set
http://www.youtube.com/watch?v=JdXKF...ature=youtu.be

Hang clean 2nd set (I think the song Skinny Love by Bon Iver made me fail on the second rep )
http://www.youtube.com/watch?v=Gfq6k..._order&list=UL

3rd set
http://www.youtube.com/watch?v=GQUie...f=mfu_in_order

The last rep in the last set was the one that felt the best. I don't know what I did but it felt like the bar just flew up

Clean pull
http://www.youtube.com/watch?v=L3By4...f=mfu_in_order

All video's are WFS.

Thanks
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Old 12-28-2011, 03:59 PM   #2
Andrew G. Greenberg
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Re: Hang clean and hang clean pull - please critique

Don't drop the bar in between reps. Also, pulls are usually from the FLOOR. I guess some people do them off the blocks. Never seen a pull from the high hang! Otherwise, looks good.
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Old 12-29-2011, 12:32 PM   #3
Andrew G. Greenberg
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Re: Hang clean and hang clean pull - please critique

Although, here is Shankle doing high hang pulls... http://www.pendlayforum.com/showthread.php?t=5131 LINK IS SAFE
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Old 12-30-2011, 11:50 PM   #4
Lincoln Brigham
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Re: Hang clean and hang clean pull - please critique

Two things:

One, your pushing the bar forward with your hips on your hang cleans. That's why you're having trouble standing up from the bottom and walking forward or losing the lift. Fix the bar path so the pull finishes straight up and down, not forward.
Two, if your best clean is 95-100 kg then 160kg for pulls is too heavy. Keep your pulls no heavier than 110% or 120% (at most) of your best clean. The way you are doing pulls with 160kg has no resemblance to how you'd pull a clean. It's not supposed to look like a max deadlift with a crazy twitch at the end. It's supposed to look like a clean that simply quits early. Plus you're kicking these pulls forward with the hips too.

Note the vertical bar path at the finish of these pulls:
http://www.cathletics.com/exercises/...?exerciseID=98
link is work/family safe
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Old 12-31-2011, 07:29 AM   #5
Árni Björn Kristjánsson
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Re: Hang clean and hang clean pull - please critique

Thanks for the comments.

Best clean is 120kg, 160kg is to much for the pull, you are right. Also from now on I will do the pulls from the ground I think

Lincoln I've been having trouble with bouncing the bar forward with my hips and thus loosing the bar when I land, both in snatch and clean.

I've been working on opening my hips more "up" instead of forward if you know what I mean.

Here are a few more videos. I was snatching yesterday and then cleans to day. What do you guys think?

102.5kg clean 2 reps
http://www.youtube.com/watch?v=se8n1...ature=youtu.be

110kg clean 1 rep
http://www.youtube.com/watch?v=kzHUR...ature=youtu.be

80kg snatch
http://www.youtube.com/watch?v=BhhWs...eature=related

90kg snatch fail - lost the bar forward, had to jump 2-3cm forward to catch it.
http://www.youtube.com/watch?v=D7efP...eature=related

All links are WFS
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Old 01-01-2012, 08:35 PM   #6
Andrew G. Greenberg
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Re: Hang clean and hang clean pull - please critique

These are all very good lifts. You could nitpick, and I'm sure people will, but overall you are on the right track. Only think I would suggest is this: when you are lifting very heavy weight, you MUST RELAX. Approach the bar relaxed. Setup relaxed. Pull relaxed, and move quickly. The secret to moving fast under the bar is practice and relaxation.
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Old 01-02-2012, 01:38 PM   #7
Lincoln Brigham
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Re: Hang clean and hang clean pull - please critique

Your pulling stance on the 80kg snatch was wider than on the 90-kg attempt. Pick one, stick with it.

It looks like the 90kg attempt was pulling you a bit forward off the ground. Make sure you are staying back on your heels as the bar comes off the ground.
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