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Old 10-12-2011, 09:40 PM   #1
James Anderson
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Clean form check

Two reps of clean at low weight to check my form. First from the side, then from the front. Please critique!

http://www.youtube.com/watch?v=gFUHnFckzug

Thank you.
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Old 10-13-2011, 05:44 AM   #2
Mike Wazowski
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Re: Clean form check

Technique is best practiced and judged at about 80-85 percent of your max. The weight is not too light to 'cheat' and not too heavy to break your form. That being said, there are many issues with your technique but for the time being learn the proper starting position and the first pull, this (WFS) is a good place to start.
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Old 10-13-2011, 05:47 AM   #3
Matt Heriot
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Re: Clean form check

Just a couple quick things I see:

You aren't using your legs at all in your initial pull, it's all back. You want to try and set your lower back angle just prior to the pull and then maintain that angle until the bar is past the knee by initiating the lift with your legs.

Coming out of the hole you look pretty good; feet spacing is good and knees are out.

At the top try and keep your elbows out. This will help when transitioning to the jerk and also when doing thrusters. Don't want to carry over bad habits. If it is a mobility thing search the forum as there is plenty of info on shoulder mobility.

I am sure others will pick this apart to a higher degree.
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Old 10-13-2011, 08:58 AM   #4
Tony Blanksteen
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Re: Clean form check

I couldn't agree with Matt any more, but I will add some to help you make his advice happen.

Look at your back and compare it to this
http://www.youtube.com/watch?v=dkrMoboI8tA (WFS, one of the lifters I train with).

Notice how he sets his back and pushes off the ground with the legs? The way he is able to do that is because his hips are set lower to the ground. His back then ends up at something around a 20 degree angle. Compare it to your back. It is set but the back is parallel to the floor. This means there can be no leg drive and the first pull is just you ripping the bar off the floor with your back before you can use your legs to drive up. You then also have to jump forward to keep the bar close.

To fix it: From where you tighten your back up, try squatting down to the bar by putting your stomach between your legs until your shoulders are right in line (ish) with the bar.
I'm foreseeing other back corrections after you've made that adjustment but that is the first one you need to make.
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Old 10-13-2011, 02:16 PM   #5
Sean Dunston
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Re: Clean form check

Quote:
Originally Posted by Tony Blanksteen View Post
I couldn't agree with Matt any more, but I will add some to help you make his advice happen.

Look at your back and compare it to this
http://www.youtube.com/watch?v=dkrMoboI8tA (WFS, one of the lifters I train with).
Wow - once he actually lifts, that dude is impressive, but watching him twitch and wiggle in his set-up is almost as annoying as watching Sergio Garcia waggle his club before he hits a golf ball.
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Old 10-19-2011, 08:58 PM   #6
James Anderson
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Re: Clean form check

Thanks for the feedback guys. I've got some practice to do.
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Old 10-19-2011, 09:29 PM   #7
Zach Ballard
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Re: Clean form check

The first pull is basically a deadlift. Do you have proper deadlift form? That neds to be addressed first.
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Old 10-19-2011, 10:28 PM   #8
Mike Wazowski
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Re: Clean form check

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Originally Posted by Zach Ballard View Post
The first pull is basically a deadlift. Do you have proper deadlift form? That neds to be addressed first.
No, they are different movements.
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Old 10-19-2011, 10:38 PM   #9
Zach Ballard
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Re: Clean form check

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Originally Posted by Mike Wazowski View Post
No, they are different movements.

Yes, I know they are different movements, did you notice the basically I put in that sentence?
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Old 10-20-2011, 06:07 AM   #10
Mike Wazowski
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Re: Clean form check

The bench press is basically a squat
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