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Old 12-03-2008, 11:06 AM   #1
Michael Fall
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Cleans and Jerks, any thoughts?

Male 40 148# the first clip is around the 115 - 125 #range.
The second is at 165# my max is 170#

The jerks are poor. My shoulders are bad, I have a difficult time locking out. I am more interested in feedback on the cleans themselves but any critique is welcome. Thanks

http://www.youtube.com/watch?v=NErwDv_7XT4 WFS
http://www.youtube.com/watch?v=waBijhaIVx4 WFS

Last edited by Michael Fall; 12-03-2008 at 11:34 AM.. Reason: Forgot to add FWS
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Old 12-03-2008, 01:21 PM   #2
Ian Haya
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Re: Cleans and Jerks, any thoughts?

I'm just starting to try and hone my coaching skills, so take my advice with a grain of salt.

On your clean, it looks like your hips come up a bit (not much) early, which basically cascades into a bunch of other things. It flattens your back up a bit, which then makes for a larger angle to go through on the second pull to get to full extension, which you don't quite seem to come to. This leaves the bar in front a bit, which is why you have to jump forward to meet the bar (bet you didn't notice this?).

Concentrate on keeping your starting back angle as much as you can through the first pull, keep the bar close, letting it brush up your thighs, and lean back at full extension, fully opening your hips and coming up on the balls of your feet. You want to jump the bar up, not hop it.
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Old 12-03-2008, 02:28 PM   #3
Michael Fall
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Re: Cleans and Jerks, any thoughts?

Thanks Ian.

I appreciate the input. Have to work on my lay back/extension. I'm going to work on cleans again tonight with the camera and a chalk line to make sure I get extension and am not jumping forward as you noted. I think I was concentrating too much on staying over the bar through the first pull and thus was shorting my 2nd pull extensions. The camera does not lie does it.
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Old 12-03-2008, 02:52 PM   #4
Derek Maffett
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Re: Cleans and Jerks, any thoughts?

Yep, full extension and layback. Eliminate the early arm bend. As for coming up on the toes like Ian mentioned, that should be fairly natural. You want to push through your heels consistently - don't suddenly shift your weight to the balls of your feet when you hit triple extension, that would just cause more problems with the bar too far forward/jump forward.

Good start position, make sure you keep it when you start the pull.
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Old 12-03-2008, 03:32 PM   #5
Robert Callahan
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Re: Cleans and Jerks, any thoughts?

in the 165lb clean you catch the bar with more your arms than your shoulders. When you get underneath the bar you should be catching it on your shoulders which means you need to drive those elbows up a lot harder. Your hands should only be stabilizing, not receiving the bar.
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Old 12-03-2008, 06:06 PM   #6
Michael Fall
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Re: Cleans and Jerks, any thoughts?

Thanks for the tips guys. Did not have a chance to work the cleans this evening as we had a large group doing Fran and she always kicks my behind.

Robert - brutally slow elbows on the 165. I started in power clean mode and realized that I had to get under. Elbow rotation is a bit of an issue, getting better, albeit slowly. I think I was just hesitant (scared) to get under the bar. First time I have cleaned that much.

Derek- I did not catch the early arm bend. Thanks. Just looked at the video again and of course it stands out like a sore thumb.

Great critiques. Thanks
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Old 12-10-2008, 10:27 AM   #7
Brady Herrin
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Re: Cleans and Jerks, any thoughts?

Just a quick question. My buddy and I have gone back and forth on this, but with no definitive answer.

Proper Clean & Jerk. Does it require a full squat clean? I've seen videos of people doing a power clean (like Michael in the video) followed by a jerk. I've also seen even more video of people performing a full squat clean, followed by the jerk. What do we consider proper, as for as RXd WODs go?

Thanks. Sorry for the hijack.
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Old 12-10-2008, 11:18 PM   #8
Jakub Kruhlik
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Re: Cleans and Jerks, any thoughts?

Quote:
Originally Posted by Robert Callahan View Post
in the 165lb clean you catch the bar with more your arms than your shoulders. When you get underneath the bar you should be catching it on your shoulders which means you need to drive those elbows up a lot harder. Your hands should only be stabilizing, not receiving the bar.
that was the biggest thing i saw on your 165#.


As for whats the proper depth for clean and jerks. I personally go deep because that is how it is done in the olympics.
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Old 12-10-2008, 11:32 PM   #9
Lincoln Brigham
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Re: Cleans and Jerks, any thoughts?

Brady,
Think of it this way: If you show me a power clean, you still have to prove you can do a squat clean. If you show me a squat clean, it's 100% safe to assume you can do a power clean.
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Old 12-11-2008, 04:13 AM   #10
Andrew Kent Johnston
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Re: Cleans and Jerks, any thoughts?

Quote:
Originally Posted by Brady Herrin View Post
Just a quick question. My buddy and I have gone back and forth on this, but with no definitive answer.

Proper Clean & Jerk. Does it require a full squat clean? I've seen videos of people doing a power clean (like Michael in the video) followed by a jerk. I've also seen even more video of people performing a full squat clean, followed by the jerk. What do we consider proper, as for as RXd WODs go?

Thanks. Sorry for the hijack.
I found that my power cleans got a lot better after I learned to do full cleans. I had always had difficulty receiving the bar on power cleans and was murdering my wrists and hands. Learning to squat clean really tightened up my form. I think that having to do a proper third pull (as in the squat clean) really helps line you up to: a) rotate your elbows and receive the bar on the delts (not the chest/wrists) and b) Get a nice clean 'stomp' on the landing.

Just my 2p


Also, I find my bar path is controlled almost completely by the distribution of weight on my feet and by whether or not I keep my elbows 'high and outside'.
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