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Old 11-14-2009, 09:43 PM   #1
John Koshy
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help learning squat clean

I was wondering if you guys could help me with learning the squat clean. Here's my basic issue: you're supposed to imitate your front squat setup when you squat clean right? Well for my front squat, since I have really long femurs, my feet have to be rotated outwards 45 degrees, sometimes more. However, when I start my clean, my feet are pointed at like 15 degrees, so its pretty hard to explode and move my feet out to 45 degrees to catch the bar... if that makes sense for anyone? maybe I should start my clean position from the floor with my feet out 45 degrees? but then it would be really hard for my arms to be outside my legs lol.. Most videos i see of olympic lifters, their feet don't have to rotate much at all for them to get into a full *** to grass position.
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Old 11-15-2009, 06:45 AM   #2
Camille Lore
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Re: help learning squat clean

There are two foot positions- jumping and landing. Jumping is feet closer together, toes generally pointed more forward. This position can be found from however you feel strongest starting a vertical jump. From jumping, you go to landing, which is feet out 3-4" further than jumping. This would be your squat position. Practice the Burgener Warmup to get this ingrained.
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Old 11-15-2009, 10:50 AM   #3
Brian Degenaro
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Re: help learning squat clean

Transitioning from the pulling stance to the landing stance should be quick, you need to have quick, snappy feet to do this. It takes practice to get this down.

There are also many types of different pulling stances. Some lifters pull with their heels nearly touching, with or without a large degree of external rotation, while others pull in their squat stance, and some even in the stance recommended by Burgener and other coaches for the beginner. It all depends on the lifter what stance he/she chooses.
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Old 11-15-2009, 11:36 AM   #4
Lincoln Brigham
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Re: help learning squat clean

Quote:
Well for my front squat, since I have really long femurs, my feet have to be rotated outwards 45 degrees, sometimes more.
I'd like to see a picture before accepting that assumption.
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Old 11-15-2009, 11:44 AM   #5
John Koshy
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Re: help learning squat clean

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Originally Posted by Lincoln Brigham View Post
I'd like to see a picture before accepting that assumption.
lol i'll try and get a picture but really... its physically impossible for me to get *** to grass depth AND lumbar arch. However, I can do this when my feet are rotated outwards that much. My leg proportions are really ****ed up.
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Old 11-16-2009, 07:03 PM   #6
Lincoln Brigham
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Re: help learning squat clean

ATG is a nicety, not a requirement. Good foot position and proper lumbar arch is a requirement.
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