CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Digital Coaching
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Digital Coaching Post pictures or movies for critique and coaching

Reply
 
Thread Tools
Old 03-22-2013, 09:50 AM   #1
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
High Hang Clean 225

Here's a side view of high hang clean work. Any cue's, tips etc. is appreciated, thanks!

https://www.youtube.com/watch?v=NP9y...e_gdata_player

WFS
  Reply With Quote
Old 03-22-2013, 04:33 PM   #2
Jeff Enge
Banned Jeff Enge is offline
 
Profile:
Join Date: Jun 2012
Location: Collinsville  IL
Posts: 5,542
Re: High Hang Clean 225

Besides the little jump forward that Brad already mentioned, it looks good. Could probably work a little on upper back stability, looked like you hunched a little bit at the bottom. But that's just standard work that almost everybody probably needs to do. Looked pretty easy though!
  Reply With Quote
Old 03-23-2013, 04:40 PM   #3
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,959
Re: High Hang Clean 225

I thought it looked good. Not to hijack the thread but i have the same back problem sometimes rounds in the bottom. What do you recommend to strengthen?
__________________
57.2/F/68"
  Reply With Quote
Old 03-23-2013, 06:26 PM   #4
Jeff Enge
Banned Jeff Enge is offline
 
Profile:
Join Date: Jun 2012
Location: Collinsville  IL
Posts: 5,542
Re: High Hang Clean 225

I don't have any recommendations per se... it's something I have issues with too at times, which is why I noticed it.

Anybody else chime in with recommendations?
  Reply With Quote
Old 03-24-2013, 10:33 AM   #5
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: High Hang Clean 225

Thanks guys...I noticed the little bit of back rounding too. I don't know if it's because I was fatigued (this was at the end of a 5x3 set of high cleans). Something to be aware of especially at heavier weights.
  Reply With Quote
Old 03-26-2013, 05:47 AM   #6
Eric R Cohen
Member Eric R Cohen is offline
 
Eric R Cohen's Avatar
 
Profile:
Join Date: Jan 2008
Location: Southampton  NY
Posts: 887
Re: High Hang Clean 225

Quote:
Originally Posted by Dustin Wintczak View Post
Thanks guys...I noticed the little bit of back rounding too. I don't know if it's because I was fatigued (this was at the end of a 5x3 set of high cleans). Something to be aware of especially at heavier weights.
Try bending the knees as the very first move. It may lessen the back rounding.
__________________
Eric Cohen. CF Level 1, 178 5'9".
  Reply With Quote
Old 03-26-2013, 09:27 AM   #7
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
Re: High Hang Clean 225

Quote:
Originally Posted by Eric R Cohen View Post
Try bending the knees as the very first move. It may lessen the back rounding.
Yes, the knees and hips should finish extending at the same time at the finish of the pull. If the knees finish extending before the back finishes extending you'll lose acceleration and you'll end up jumping forward.

From the high hang drop the hips straight down instead of bending forward at the waist. The motion should look more similar to the dip and drive of the jerk and less like the start of a stiff-legged deadlift.
  Reply With Quote
Old 03-26-2013, 10:49 AM   #8
Patrick Costello
Member Patrick Costello is offline
 
Patrick Costello's Avatar
 
Profile:
Join Date: Nov 2009
Location: Tampa  FL
Posts: 88
Re: High Hang Clean 225

Not a bad lift, but it looks to me like you're trying to throw yourself into/through the bar rather than drive it upward. Let the contact with the body happen naturally from the extension of your knees/legs rather than trying to swing your body into it.

The first thing you do when you initiate this lift is push your weight forward onto your toes. Heels, heels, heels.
  Reply With Quote
Old 03-26-2013, 11:35 AM   #9
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: High Hang Clean 225

Quote:
Originally Posted by Eric R Cohen View Post
Try bending the knees as the very first move. It may lessen the back rounding.
Quote:
Originally Posted by Lincoln Brigham View Post
Yes, the knees and hips should finish extending at the same time at the finish of the pull. If the knees finish extending before the back finishes extending you'll lose acceleration and you'll end up jumping forward.

From the high hang drop the hips straight down instead of bending forward at the waist. The motion should look more similar to the dip and drive of the jerk and less like the start of a stiff-legged deadlift.
Thanks for pointing that out. I can see my knees breaking as my hips are hitting extension.

Quote:
Originally Posted by Patrick Costello View Post
Not a bad lift, but it looks to me like you're trying to throw yourself into/through the bar rather than drive it upward. Let the contact with the body happen naturally from the extension of your knees/legs rather than trying to swing your body into it.

The first thing you do when you initiate this lift is push your weight forward onto your toes. Heels, heels, heels.
I'm really trying to cue on keeping my shoulders behind the bar, which may be why it looks like I'm throwing myself into the bar. Getting back and staying back is what I've been trying to work on. Compared to where I was back in November it's much better...but still working on it. Thanks again for your help everyone.
  Reply With Quote
Old 03-26-2013, 12:01 PM   #10
Jason Denny
Member Jason Denny is offline
 
Jason Denny's Avatar
 
Profile:
Join Date: Mar 2010
Location: Indianapolis  IN
Posts: 254
Re: High Hang Clean 225

Quote:
Originally Posted by Dustin Wintczak View Post
Thanks for pointing that out. I can see my knees breaking as my hips are hitting extension.



I'm really trying to cue on keeping my shoulders behind the bar, which may be why it looks like I'm throwing myself into the bar. Getting back and staying back is what I've been trying to work on. Compared to where I was back in November it's much better...but still working on it. Thanks again for your help everyone.
I have found that if I "pinch" my shoulder blades together (flaring my chest out) it forces my lower back into proper arch. Maybe that is just me though. In the hang, I could see your shoulders/chest were relaxed...not in the "ten-hut" position that allows the bar to stay close to your body when you pull.

As others have pointed out, the bottom of the high hang should just be a slight 2"-4" dip at the knees and NOT the hip. Chest should stay up.

BTW, I like your taste in lifting shoes. Best money I have spent on my workouts in a long time.
__________________
Indyshield Crossfit
https://www.facebook.com/pages/Indy-...65019083520597

Last edited by Jason Denny : 03-26-2013 at 12:04 PM.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Clean Pull + Hang Clean @225 Dustin Wintczak Digital Coaching 9 03-14-2013 02:18 PM
High hang power clean? David Alexander Exercises 2 07-02-2012 07:27 PM
225# Power Clean (Squat) Neil Black Digital Coaching 9 04-28-2012 02:01 PM
Hang clean and hang clean pull - please critique Árni Björn Kristjánsson Digital Coaching 6 01-02-2012 01:38 PM
Critique: hang power clean & jerk, clean pulls, back squat Brandon Fisel Digital Coaching 3 08-02-2010 04:12 PM


All times are GMT -7. The time now is 10:48 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.