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-   -   Hang Clean Pull @95lbs (https://board.crossfit.com/showthread.php?t=78904)

Edmond Fenton 11-21-2012 04:56 PM

Hang Clean Pull @95lbs
 
[url]http://www.youtube.com/watch?v=c-WrehdIpG4[/url]
wfs

*Working on hang clean pull; did not finish pull with the arms just working on extending hip then shrugging shoulders (with straight arms). Im not sure if it is due to me not finishing the pull but it appears that I over "pop" my hips causing my back to hyperextend... this is obviously seen when the bar pops out and not up. To fix this should I focus on keeping my butt tight during the triple exentsion? Also any thoughts on approaching the problem from a different method of breaking down the move? Thanks
Ed

Lincoln Brigham 11-21-2012 09:12 PM

Re: Hang Clean Pull @95lbs
 
Don't hump the bar. You need to work on getting the hips to finish moving vertically as well as keeping the bar path vertical.

Edmond Fenton 11-22-2012 11:13 AM

Re: Hang Clean Pull @95lbs
 
Lincoln,
Thanks for the quick response. WOuld you say a good que to to focus on hips extend but then go up? Would squeezing gluteus help prevent hips just banging out?
Thanks

Eric Montgomery 11-22-2012 11:32 AM

Re: Hang Clean Pull @95lbs
 
Give this a look: [url]http://www.californiastrength.com/videos/viewvideo/44/clean/clean-how-to-video-part-one[/url] WFS Part 2 and 3 will help also.

It almost looks like you're popping your hips forward as you would with a KB swing. A clean or snatch is more vertical, like jumping.

Lincoln Brigham 11-22-2012 02:14 PM

Re: Hang Clean Pull @95lbs
 
[QUOTE=Edmond Fenton;1109446]Lincoln,
Thanks for the quick response. WOuld you say a good que to to focus on hips extend but then go up? Would squeezing gluteus help prevent hips just banging out?
Thanks[/QUOTE]Think movement, not bodyparts. Move more vertically. Eric has the right idea.


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