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Exercises Movements, technique & proper execution

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Old 07-16-2014, 01:07 AM   #1
Carmen Malcolm
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Bar drifting away from my body

So I've been told that when I perform a clean, clean and jerk or snatch for that matter the bar drifts away from my body as opposed to being flush against my thights, hips and so on on the way up. I lose power this way. I have a pretty strong upper body so I should be able to clean more than I currently am (my max is 40kgs/88 pounds).

How do I fix this? What should be concentrating on?
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Old 07-16-2014, 07:57 AM   #2
Matthew S Cooper
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Re: Bar drifting away from my body

Concentrate on your setup position first. Have a coach, or somebody more experienced with the lift assess your setup form. If your setup is correct, perform the lift and see if they can spot where things go wrong.

My guess is that it is a setup error, even if perhaps just a minor one. If you setup for the exercise wrong, everything in the sequence of events that follow will be wrong or compromised as well.
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Old 07-16-2014, 10:45 AM   #3
Struan Potter
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Re: Bar drifting away from my body

Think about sliding the bar up your leg to keep it close in the pull. Don't drag it because the bar speed will decrease.

Keep the bar close to your body by brushing your shirt up as it comes up after the second pull.
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Old 07-16-2014, 10:45 AM   #4
Blair Robert Lowe
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Re: Bar drifting away from my body

Sounds like you knee to go back and work the lift from above the knee and/or the hip. 2nd pull.

http://blog.vulcanstrength.com/2014/...should-be.html

Pretty much the same drills for the clean except using the clean grip.
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Old 07-16-2014, 06:24 PM   #5
Larry Larned
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Re: Bar drifting away from my body

I agree that the drill work from the knee and the hip will help a lot... as long as you get to your knee slowly and "sweep" the bar back to you while you're doing so.
The simple cue of "elbows back" helped me tremendously once I improved my jump from the power position.
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Old 07-20-2014, 11:59 PM   #6
Tate Dimech
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Re: Bar drifting away from my body

Quote:
Originally Posted by Carmen Malcolm View Post
So I've been told that when I perform a clean, clean and jerk or snatch for that matter the bar drifts away from my body as opposed to being flush against my thights, hips and so on on the way up. I lose power this way. I have a pretty strong upper body so I should be able to clean more than I currently am (my max is 40kgs/88 pounds).

How do I fix this? What should be concentrating on?
Found a pretty sweet app called BarSense maybe video yourself and you'll be able to see where your making your mistakes!
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Old 07-21-2014, 11:55 PM   #7
Carmen Malcolm
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Re: Bar drifting away from my body

Thanks everyone for the help. This week at our box we're conncentrating on cleans as part of our skill programming. I'm going to follow your advice and see what happens - I'm sure there will be some improvement. I'll also check out the BarSense App.

Cheers
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Old 07-24-2014, 06:56 PM   #8
Dakota Base
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Re: Bar drifting away from my body

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Originally Posted by Carmen Malcolm View Post
I have a pretty strong upper body so I should be able to clean more than I currently am.
This is probably your problem. Clean isn't an upper-body lift.

One typical 'screw-up' that causes the bar drifting away from your body is to try to pull too much with your upper body and back. When a guys back is flying backward to accelerate the weight upward, the bar has no choice but to move away. It's an ineffective and inefficient technique (or lack thereof) that robs pounds off of your lift, let alone put you at risk for injury.
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Old 08-03-2014, 06:15 PM   #9
Aaron Gainer
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Re: Bar drifting away from my body

Keep your lats on tension and press through your heels. In addition, I recommend doing clean pulls with 80-100% of max clean weight to get the feel of keeping the bar path close to body! It has done wonders to clean up my snatch!
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Old 08-12-2014, 11:20 AM   #10
Jeffrey Crawford
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Re: Bar drifting away from my body

Try this Drill- https://www.youtube.com/watch?v=cUxk2HRQad8 W/F/S

I use it to teach people what it feels like to engage the lats, and actively sweep the bar in. A lot of newer lifters just don't know how to use the lats. You can also use a dumbbell to keep band tension to accomplish the same thing. Don't worry about having much weight on the bar, use it as more of a primer, than as an exercise on it's own.
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