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Old 06-07-2014, 07:25 PM   #1
Phillip Micah Gilmore
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Clean technique

Hey guys lookin for some tips on my clean. I crossfit from home so any coaching help is appreciated. This is at 185#, currently my 1rm max is 205# http://youtu.be/j0EA1dh3AU4
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Old 06-09-2014, 09:23 AM   #2
Christopher Morris
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Re: Clean technique

In general your movement is pretty good.

I'd like to see a little more stretch when you're pulling back at full extension. Give the hips a little more pop.

I'd also recommend that you go down in weight and practice hang squat cleans. You seem a little slow or uncomfortable receiving the bar at the squat. You power clean it and are slow going down into the squat. Go down to 155# or 135# and practice from the hang. You want to feel comfortable receiving the bar and getting down into that squat quickly.

Think of the clean in three stages: moving the bar from the ground to height, getting under the bar, and standing it up. Doing hang cleans focuses on the second stage of getting under the bar. Drop in that squat fast, and think "fast elbows" to get to the rack position quickly. Keep hang cleans in your routine until you're comfortable hitting the bottom of the squat and you know what the weight will feel like when you get there.

If you increase the power of your extension and are faster under the bar, I'd guess you've got 10-20# in your 1RM at your current strength. Cleaning up your technique can get you that.
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Old 06-09-2014, 06:42 PM   #3
Phillip Micah Gilmore
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Re: Clean technique

thanks for the advice, I've been working on getting into that squat. It's always been a problem for me. I think partly it was a mobility issue at the beginning and now im just working on consistenly getting down in that position.

I'll work on my hip extending more, that would be awesome to see a 10# increase just by working on the form.
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Old 06-15-2014, 05:27 AM   #4
Jason Denny
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Re: Clean technique

I found that doing cleans from blocks (the bar is mid-thigh) helped me get comfortable getting under the bar.
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Old 06-21-2014, 04:02 PM   #5
David Meverden
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Re: Clean technique

Quote:
Originally Posted by Christopher Morris View Post
In general your movement is pretty good
Agreed. Movement is good enough that the #1 thing you can do to clean more weight is get stronger. But, better technique is always good and that's what you asked for.

Quote:
Originally Posted by Christopher Morris View Post
I'd also recommend that you go down in weight and practice hang squat cleans. You seem a little slow or uncomfortable receiving the bar at the squat.
Yeah, you aren't getting under the bar fast enough or aggressively enough. Hang cleans are a good recommendation. You can also take it a step further with the tall clean (which I also recommended to a couple other people recently). No hip drive: you just shrug and drop under the bar. You've gotta be fast.

http://www.catalystathletics.com/exe...exerciseID=150
http://vimeo.com/48326359
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Old 06-21-2014, 09:24 PM   #6
Blair Robert Lowe
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Re: Clean technique

Hips start too high and chest is down which is why you are doing a Power Clean.

Chest up, look forward, lower your *** a bit.
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