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Exercises Movements, technique & proper execution

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Old 02-18-2015, 08:48 PM   #1
Nada Hassan
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getting stuck at the bottom of a squat clean?

Okay so I recently did a squat cycle bec the squat was limiting my clean . I did add another 15lb to my squat clean but my front squat is 30 lb more than my current squat clean. What should I work on exactly to get it closer to my front squat pr. ( assuming the only limitation is the standing up part only)
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Old 02-19-2015, 02:24 AM   #2
Struan Potter
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Re: getting stuck at the bottom of a squat clean?

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Originally Posted by Nada Hassan View Post
Okay so I recently did a squat cycle bec the squat was limiting my clean . I did add another 15lb to my squat clean but my front squat is 30 lb more than my current squat clean. What should I work on exactly to get it closer to my front squat pr. ( assuming the only limitation is the standing up part only)
Don't worry about ratios. Get your legs and back strong and keep improving your technique, and it'll take care of itself.
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Old 02-19-2015, 07:20 AM   #3
Tim Alford
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Re: getting stuck at the bottom of a squat clean?

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Originally Posted by Nada Hassan View Post
Okay so I recently did a squat cycle bec the squat was limiting my clean . I did add another 15lb to my squat clean but my front squat is 30 lb more than my current squat clean. What should I work on exactly to get it closer to my front squat pr. ( assuming the only limitation is the standing up part only)
So you can front squat more weight than you can squat clean? A squat cycle should help that somewhat but there must be a missing link somewhere in your transition between the pull and getting under the bar. If that transition were seamless then I would say to try front pause squats. Get down in the hole and hold for 2-3 seconds then shoot up. Time under tension should help translate to your squat clean. Just an idea! I'm sure there are plenty of other people out there who are smarter than me anad will have better recommendations!
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Old 02-19-2015, 10:55 AM   #4
Keith Miller
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Re: getting stuck at the bottom of a squat clean?

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Originally Posted by Nada Hassan View Post
Okay so I recently did a squat cycle bec the squat was limiting my clean . I did add another 15lb to my squat clean but my front squat is 30 lb more than my current squat clean. What should I work on exactly to get it closer to my front squat pr. ( assuming the only limitation is the standing up part only)
Short answer: Keep moving your front squat up!!

Almost all lifters will FS more than their clean, sometimes by a lot, but most times by that 10-15kg (your 30lbs). So, you won't be able to drive your clean up more unless you continue to put weight on your FS!! That's how this game works. A 10-15kg difference if pretty efficient for the majority of people.
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Old 02-19-2015, 07:59 PM   #5
Larry Larned
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Re: getting stuck at the bottom of a squat clean?

Try 1 1/4 Squats to help you get out of the bottom.
https://www.youtube.com/watch?v=WpxxIN_YeLA (WFS)
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Old 02-20-2015, 07:35 PM   #6
Blair Robert Lowe
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Re: getting stuck at the bottom of a squat clean?

Could be a few things.

1) Not really that big of a deal. Very, very few lifters squat clean the same they front squat. An often cited rule of thumb is clean is FS 3rm or 90%. Generally if this happens, it means the squat isn't developed or the build of the lifter is undersized or lanky.

2) If the bar crashes on you, that can pin you to the bottom.
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Old 02-24-2015, 09:30 AM   #7
Nada Hassan
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Re: getting stuck at the bottom of a squat clean?

Thank you everyone for your reply . I started a new squat cycle ( smolov junior like my last one) and I'm doing all the reps dead stop style . Do you think this is realistic because after my first 2 sessions (6x6 and 8x4) I was damn exhausted and DOMS like crazy. Is this because I'm not used to it? Amazingly I actually used same weights that I used for normal squats ( with bounce) ?
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Old 02-24-2015, 10:16 AM   #8
Neil Kanterman
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Re: getting stuck at the bottom of a squat clean?

Smolov Jr.

with pauses?

No. Don't do that. Especially if you are doing any other work at all during the week.
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Old 02-24-2015, 03:09 PM   #9
Blair Robert Lowe
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Re: getting stuck at the bottom of a squat clean?

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Is this because I'm not used to it?
Yes.

Good luck on that. You probably should have recalculated the numbers based on your best pause squats.

Maybe you'll do fine on it or crash n burn. You'll have to see.
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Old 03-03-2015, 11:16 AM   #10
Casey Dietz
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Re: getting stuck at the bottom of a squat clean?

Another vote for 1-1/4 squats.
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