CrossFit Discussion Board  

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

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 06-18-2009, 07:28 PM   #1
Javier Ramirez
Member Javier Ramirez is offline
 
Javier Ramirez's Avatar
 
Profile:
Join Date: Jul 2008
Location: Orlando  FL
Posts: 68
Clean and Jerk

My Clean and Jerk seems like it will never rise.
No matter what I do I can never get more weight than 215 on it.
That has been my max for nearly 8 months now.
Can anyone give me tips on how to raise this?
__________________
19/M/260
Goals 2011: 200 Press 300 Bench 400 Squat 500 Deadlift
  Reply With Quote
Old 06-19-2009, 06:58 PM   #2
Javier Ramirez
Member Javier Ramirez is offline
 
Javier Ramirez's Avatar
 
Profile:
Join Date: Jul 2008
Location: Orlando  FL
Posts: 68
Re: Clean and Jerk

BUMP.

Can anyone help me out?
__________________
19/M/260
Goals 2011: 200 Press 300 Bench 400 Squat 500 Deadlift
  Reply With Quote
Old 06-19-2009, 08:37 PM   #3
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: Clean and Jerk

Is your technique good? Even if you think it's already perfect, try to get yourself to an affiliate or an Oly coach for some one on one work. If you can't afford that, post some video on the digital coaching board. What part of the lift are you failing on? Is it getting the weight up to your shoulders, squatting out of it, or the jerk that's the problem? I would check out Greg Everett or Coach B's videos on their websites or in CF Journal articles for some assistance exercises and skillwork to improve whichever part is holding you back.
__________________
Training Log (WFS)
  Reply With Quote
Old 06-19-2009, 08:44 PM   #4
William Jackson
Member William Jackson is offline
 
William Jackson's Avatar
 
Profile:
Join Date: Sep 2008
Location: Honolulu  HI
Posts: 368
Re: Clean and Jerk

my clean was stuck at 205 for the longest time because i was afraid to drop under the bar. i started doing a heavy front squat singles before my clean attempts and i was more confident in dropping under a bar with significantly less weight, i set a 30lb hang clean PR doing this. i dont know if it helps...
__________________
DL-475 SQ-460 FS-290 OHSQ-185 CL-270 HSC-225 PWRSN-1165 PJ-237.5 SP-160 WPU-90
  Reply With Quote
Old 06-19-2009, 08:48 PM   #5
Andrew H. Meador
Member Andrew H. Meador is offline
 
Andrew H. Meador's Avatar
 
Profile:
Join Date: Aug 2007
Location: Williamstown  MA
Posts: 917
Re: Clean and Jerk

You can't bump up your clean without one of two things: increased front squat strength or full activation of your muscles in the catch. You'll never properly engage all of your musculature on the catch unless you do two things: start the first pull with your hips shoved forward and your back near-artificially straight, and raise your hips and shoulders at the same rate. That way you'll achieve a good pull and the bar will have been pulled far back enough to avoid leaning forward, which I find is the reason why I lose near-maximal cleans.

But, basically, do some 2-5 rep max front squats once or twice a week. You'll find that it has wonderful transference to a multitude of different CF movements.
__________________
I pay no attention whatever to anybody's praise or blame. I simply follow my own feelings. -W. Mozart

Last edited by Andrew H. Meador : 06-19-2009 at 08:52 PM.
  Reply With Quote
Old 06-19-2009, 11:16 PM   #6
Joe Cavazos
Affiliate Joe Cavazos is offline
 
Joe Cavazos's Avatar
 
Profile:
Join Date: Jul 2007
Location: Houston  Texas
Posts: 775
Re: Clean and Jerk

Quote:
Originally Posted by Javier Ramirez View Post
My Clean and Jerk seems like it will never rise.
No matter what I do I can never get more weight than 215 on it.
That has been my max for nearly 8 months now.
Can anyone give me tips on how to raise this?
  • Post videos to Digital Coaching to work on your technique
  • Clean Pulls, Front Squats, Rack Jerks, etc.
  • Gain weight

For best results, do all three.
__________________
My WFS Log || Stats I'm least proud of: Max Muscle-ups: 1 | Max Push-ups: 38 | Max HSPU: 9 | 19" Vertical Leap | Max L-sit: 5 sec.
  Reply With Quote
Old 06-20-2009, 12:48 AM   #7
Javier Ramirez
Member Javier Ramirez is offline
 
Javier Ramirez's Avatar
 
Profile:
Join Date: Jul 2008
Location: Orlando  FL
Posts: 68
Re: Clean and Jerk

Quote:
Originally Posted by Joe Cavazos View Post
  • Post videos to Digital Coaching to work on your technique
  • Clean Pulls, Front Squats, Rack Jerks, etc.
  • Gain weight

For best results, do all three.
I think I have enough weight lol. (265 =[..)
I think that's one thing I have forgotten... Front Squats
The hard thing about it though is that I HAVE to do back squats at football practice.
I don't have any digital cameras or anything to record me... I'll try to get a video though.
__________________
19/M/260
Goals 2011: 200 Press 300 Bench 400 Squat 500 Deadlift
  Reply With Quote
Old 06-22-2009, 05:09 AM   #8
Andrew H. Meador
Member Andrew H. Meador is offline
 
Andrew H. Meador's Avatar
 
Profile:
Join Date: Aug 2007
Location: Williamstown  MA
Posts: 917
Re: Clean and Jerk

Quote:
Originally Posted by Javier Ramirez View Post
I think that's one thing I have forgotten... Front Squats. The hard thing about it though is that I HAVE to do back squats at football practice.
The back squats won't hurt, but the front squats are a definite must if you want to improve your clean quickly.
__________________
I pay no attention whatever to anybody's praise or blame. I simply follow my own feelings. -W. Mozart
  Reply With Quote
Old 06-22-2009, 05:04 PM   #9
Veronica Carpenter
Affiliate Veronica Carpenter is offline
 
Veronica Carpenter's Avatar
 
Profile:
Join Date: Feb 2005
Location: Oroville  CA
Posts: 2,709
Re: Clean and Jerk

Quote:
Originally Posted by Javier Ramirez View Post
My Clean and Jerk seems like it will never rise.
No matter what I do I can never get more weight than 215 on it.
That has been my max for nearly 8 months now.
Can anyone give me tips on how to raise this?
Quote:
Originally Posted by Joe Cavazos View Post
  • Post videos to Digital Coaching to work on your technique
  • Clean Pulls, Front Squats, Rack Jerks, etc.
  • Gain weight

For best results, do all three.
Listen to Joe AND get some good coaching to clean up your technique. Without coaching I'm pretty positive it's your form that holding you back.
__________________
If it's sore - ice it. If it's torn - tape it. If it's heavy - lift it!
  Reply With Quote
Old 06-23-2009, 04:07 AM   #10
Javier Ramirez
Member Javier Ramirez is offline
 
Javier Ramirez's Avatar
 
Profile:
Join Date: Jul 2008
Location: Orlando  FL
Posts: 68
Re: Clean and Jerk

Also I have another problem with cleaning... on Thursday we were doing sets of 5 cleans at practice and my very last clean I went low on instead of power cleaning it. After I front squatting it I felt some pain in like the middle of my spine/back.

I think it is because I kinda have bad form while squatting and trying to keep my back, basically, vertical. At today's practice my middle back was killing me when i was trying to squat.. Like is that normal or something, or am I just really messing up with my form.
__________________
19/M/260
Goals 2011: 200 Press 300 Bench 400 Squat 500 Deadlift
  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/Thruster vs. Clean & Jerk at the Crossfit Games Jeremy Stecker Exercises 3 07-07-2008 05:04 PM
PR on clean and jerk Wendy Pace Testimonials 5 02-18-2008 08:53 AM
Clean and Jerk, Push Press, Jerk, Thrusters, etc... Matt DeMinico Exercises 8 11-23-2007 10:13 AM
Clean and jerk David Mathews Exercises 6 09-15-2006 10:58 AM
Difference between push-jerk and clean-jerk? Nick Cruz Exercises 3 06-25-2006 05:45 PM


All times are GMT -7. The time now is 04:50 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.