Dumped a Squat Clean in a Globo Gym

[Omar Mendoza]

I'm recovering from an injury that prevents me from doing many crossFit exercises, so for now I'm doing what I can in a globo gym. Thankfully, I'm not very hindered when it comes to most lifts, only plyometric stuff. Anyways, any feed back on my Clean would me much appreciated.

Clean 160# (PR)
https://www.youtube.com/watch?v=hwZYfGQE2E4

Clean 165# (Fail) 130914
http://www.youtube.com/watch?v=IsFOa...ature=youtu.be


Sorry about the excess footage, I'm not sure how to cut stuff out.

[Jason Denny]

In the first video you never opened your hips. No explosive 3rd pull. Remember, you lead with your shoulders and your arms will follow.

[Jeff Enge]

Really the big thing is you need to tighten everything up before you do anything else. Theres a lot of slack in your body on the setup, the bar is floating away from you from the get go and you land a little soft. Get your back tight and keep it tight the whole lift.

[Omar Mendoza]

Awesome, thanks for the feedback. I'm super new to olympic lifts (this is my 6th session working on my clean). When you say tighten everything up, what exactly do you mean? I think I understand, but I just want to be sure.

Thanks.

[Omar Mendoza]

Originally Posted by Jason Denny

In the first video you never opened your hips. No explosive 3rd pull. Remember, you lead with your shoulders and your arms will follow.

By opening up my hips, you mean shove my knees out?

Thanks.

[Jeff Enge]

Originally Posted by Omar Mendoza

Awesome, thanks for the feedback. I'm super new to olympic lifts (this is my 6th session working on my clean). When you say tighten everything up, what exactly do you mean? I think I understand, but I just want to be sure.

Thanks.

I mean mostly in your back and also arms. Get your shoulder blades pulled back for the former, and make sure you are not pulling with your arms until the bar gets to the upper thigh/hip contact on the third pull for the latter.

I think it would help to not fidget as much on the setup. Get down like you are, find your hand and foot position and set your grip, and raise up into your setup such that you put tension on your legs entirely. That little butt up-and-down dance is superfluous - I used to do that too when I was learning.

And no, when Jason says open hips, he means make sure they are coming all the way to extension before the last pull and dropping under the bar.

[Omar Mendoza]

Great, thank you. One more question if you don't mind; should I keep the weight low while I'm learning technique and for digital coaching purposes, or should I follow my normal strength program?

[Jeff Enge]

Kind of depends - what strength program are you following? Youre not doing anything that I think is going to hurt you at this point, it is just inefficient and stregth wise you should be able to do much more than that probably.

[Omar Mendoza]

Originally Posted by Jeff Enge

Kind of depends - what strength program are you following? Youre not doing anything that I think is going to hurt you at this point, it is just inefficient and stregth wise you should be able to do much more than that probably.

Well, as of now I'm following The Outlaw Way, and modifying what I need because I can't do plyometric work, and I'm in a globo gym. But, next month I'll be back at my affiliate doing a lot of met con training (unfortunately).

I want to focus more on weightliftng, but I also want to be a trainer some day, so I'm thinking staying at an affiliate as opposed to building my own gym/staying at a globo gym will be beneficial.

[Jeff Enge]

Honestly, I would recommend you not do something advanced like Outlaw Way at this point, especially if you are modding it such that it really isn't as written anymore. I would barely feel comfortable at my skill level following that program, and while I am no beast to be sure, I'm pretty efficient at most if not all of the CF skills and snatch 215, c&j 245. That's just my opinion though.

If you want to do some weightlifting focus, you might try out one of the programs at Catalyst Athletics - something like this one http://catalystathletics.com/article...?articleID=131 wfs