High Hang Clean 225

[Dustin Wintczak]

Here's a side view of high hang clean work. Any cue's, tips etc. is appreciated, thanks!

https://www.youtube.com/watch?v=NP9y...e_gdata_player

WFS

[Jeff Enge]

Besides the little jump forward that Brad already mentioned, it looks good. Could probably work a little on upper back stability, looked like you hunched a little bit at the bottom. But that's just standard work that almost everybody probably needs to do. Looked pretty easy though!

[Deb Weber]

I thought it looked good. Not to hijack the thread but i have the same back problem sometimes rounds in the bottom. What do you recommend to strengthen?

[Jeff Enge]

I don't have any recommendations per se... it's something I have issues with too at times, which is why I noticed it.

Anybody else chime in with recommendations?

[Dustin Wintczak]

Thanks guys...I noticed the little bit of back rounding too. I don't know if it's because I was fatigued (this was at the end of a 5x3 set of high cleans). Something to be aware of especially at heavier weights.

[Eric R Cohen]

Originally Posted by Dustin Wintczak

Thanks guys...I noticed the little bit of back rounding too. I don't know if it's because I was fatigued (this was at the end of a 5x3 set of high cleans). Something to be aware of especially at heavier weights.

Try bending the knees as the very first move. It may lessen the back rounding.

[Lincoln Brigham]

Originally Posted by Eric R Cohen

Try bending the knees as the very first move. It may lessen the back rounding.

Yes, the knees and hips should finish extending at the same time at the finish of the pull. If the knees finish extending before the back finishes extending you'll lose acceleration and you'll end up jumping forward.

From the high hang drop the hips straight down instead of bending forward at the waist. The motion should look more similar to the dip and drive of the jerk and less like the start of a stiff-legged deadlift.

[Patrick Costello]

Not a bad lift, but it looks to me like you're trying to throw yourself into/through the bar rather than drive it upward. Let the contact with the body happen naturally from the extension of your knees/legs rather than trying to swing your body into it.

The first thing you do when you initiate this lift is push your weight forward onto your toes. Heels, heels, heels.

[Dustin Wintczak]

Originally Posted by Eric R Cohen

Try bending the knees as the very first move. It may lessen the back rounding.

Originally Posted by Lincoln Brigham

Yes, the knees and hips should finish extending at the same time at the finish of the pull. If the knees finish extending before the back finishes extending you'll lose acceleration and you'll end up jumping forward.

From the high hang drop the hips straight down instead of bending forward at the waist. The motion should look more similar to the dip and drive of the jerk and less like the start of a stiff-legged deadlift.

Thanks for pointing that out. I can see my knees breaking as my hips are hitting extension.

Originally Posted by Patrick Costello

Not a bad lift, but it looks to me like you're trying to throw yourself into/through the bar rather than drive it upward. Let the contact with the body happen naturally from the extension of your knees/legs rather than trying to swing your body into it.

The first thing you do when you initiate this lift is push your weight forward onto your toes. Heels, heels, heels.

I'm really trying to cue on keeping my shoulders behind the bar, which may be why it looks like I'm throwing myself into the bar. Getting back and staying back is what I've been trying to work on. Compared to where I was back in November it's much better...but still working on it. Thanks again for your help everyone.

[Jason Denny]

Originally Posted by Dustin Wintczak

Thanks for pointing that out. I can see my knees breaking as my hips are hitting extension.



I'm really trying to cue on keeping my shoulders behind the bar, which may be why it looks like I'm throwing myself into the bar. Getting back and staying back is what I've been trying to work on. Compared to where I was back in November it's much better...but still working on it. Thanks again for your help everyone.

I have found that if I "pinch" my shoulder blades together (flaring my chest out) it forces my lower back into proper arch. Maybe that is just me though. In the hang, I could see your shoulders/chest were relaxed...not in the "ten-hut" position that allows the bar to stay close to your body when you pull.

As others have pointed out, the bottom of the high hang should just be a slight 2"-4" dip at the knees and NOT the hip. Chest should stay up.

BTW, I like your taste in lifting shoes. Best money I have spent on my workouts in a long time.