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Old 03-29-2013, 08:57 PM   #1
David Weisdorf
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Clean help - totally self-coached

I think the title mostly says it all. I'm totally self-coached, and just had my first work-out with a clean in it. I bet I'm really butchering the move, so all help is appreciated. I'm really hoping for 1 or 2 key points that I can really focus on during my workout. Thanks

Videos:
Warmup @55 lbs- http://www.youtube.com/watch?v=dbfXK...ature=youtu.be
Work set @105 lbs - http://www.youtube.com/watch?v=dXQJz2oO6Ks
Fail rep @ 115 lbs - http://www.youtube.com/watch?v=5Akh1...ature=youtu.be
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Old 03-30-2013, 06:32 AM   #2
Jason Denny
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Re: Clean help - totally self-coached

From that angle it looks like you are pulling early. Also looks like your about 8 feet tall...haha. Glen Pendlay has a few good videos about clean progressions, watch all 3. It's not EXACTLY how I was taught but really close.
SFW
http://www.youtube.com/watch?v=mEyoH...D01DB9CE4F6EA9

My oly cert instructor does it perfectly. The pull of the c&j and snatch are identical.
SFW
http://www.youtube.com/watch?v=cP_8X19Svd8
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Last edited by Jason Denny; 03-30-2013 at 06:49 AM..
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Old 03-30-2013, 06:50 AM   #3
David Weisdorf
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Re: Clean help - totally self-coached

Quote:
Originally Posted by Jason Denny View Post
From that angle it looks like you are pulling early. Also looks like your about 8 feet tall...haha. Glen Pendlay has a few good videos about clean progressions, watch all 3. It's not EXACTLY how I was taught but really close.
SFW
http://www.youtube.com/watch?v=mEyoH...D01DB9CE4F6EA9
Hahaha, it is a funny angle, only about 6 feet tall. I watched the first one, I'm only doing power cleans so far though, hopefully it'll still help.
Edit: anyone else ever noticed the guy farther on the right is overextending his lumbar like a craazy? Seems like he slides into a good position as he goes down, but wow, doesn't look fun

Last edited by David Weisdorf; 03-30-2013 at 06:55 AM..
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Old 03-30-2013, 07:59 AM   #4
Jason Denny
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Re: Clean help - totally self-coached

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Originally Posted by David Weisdorf View Post
anyone else ever noticed the guy farther on the right is overextending his lumbar like a craazy? Seems like he slides into a good position as he goes down, but wow, doesn't look fun
Maybe just a touch...maybe
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Old 04-02-2013, 11:38 AM   #5
Nick Horton
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Re: Clean help - totally self-coached

Hey brother!

My STRONG advice is to work on snatches for an entire 2 to 4 weeks in isolation BEFORE learning the clean. That is how I coach all of my lifters, how most Olympic lifting coaches do it across the world, and there is very good reason for that.

While the technique on the snatch is touted to be super-duper hard, the truth is that you can learn how to do it very well in a crazy short time if you just focus on the right things:

1. A solid lock out
2. A proper "hip" position
3. A good transition from the floor to the hip.

Don't over complicate it, just focus on these 3 things... in isolation... for a month. First, practice JUST the lock out. Get it PERFECT. Once you have done that with an empty bar, start getting good at the hip, and the transition from the hip to the lock out. Keep practicing that until it's PERFECT.

That already is 90% of Olympic lifting. Wee!

Some coaches take you to the Knee after this, I no longer do (though, you can find my old videos on Youtube where i teach this, lol... my old self and my
new self seem to argue a lot!)

THEN... after this time on the snatch, when you go to learn to clean, try to apply exactly what you learned (and ingrained - key) on the snatch, to the clean.

You're young enough where you can be amazing if you take seriously the early learning. Don't rush this. Leave lifting heavy for other exercises... the Olympic lifts are your technical work.

Eventually, if you take this seriously, you'll outlift everyone.
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Old 04-11-2013, 08:17 PM   #6
Blair Robert Lowe
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Re: Clean help - totally self-coached

Yes, and has been said; learn a snatch first.

You don't need to be doing power cleans right now. Clean to the hole from hip or the knee. Same with snatch.

You have a good front rack and a desire. Go from there.
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