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-   -   fixing front squat and clean form (http://www.catalystathletics.com/forum/showthread.php?t=6923)

Oliver Pringle 01-30-2013 12:31 PM

fixing front squat and clean form
 
Hi there,

Ive been lifting for just over a year now and am loving training. As i don't currently have access to a coach I try to film every set and work out what my key problems are. My main problem is in the catch of the clean and when front squating above 80 percent of max. My elbows drop slightly so I try to focus on the problem and stretch out my wrists and triceps. However the problem could be strength related too. I stretch my hip flexors and ankles every day to help keep my torso more upright at depth.

My main question is how to address this and/or any other problems I want to fix. Do you recommend dropping right down in weight and considering my max front squat to be the heaviest I can go with good form. Or go balls to the walls and try to fix the problem over a long period of time.

Any advice would be much appreciated!

Video of my clean is here:

http://www.youtube.com/watch?v=GMDLxcq3qCA


and perhaps a better video is here as this is my current pb: (at 11 minutes 40 seconds)

http://www.youtube.com/watch?v=NheD8xB-0Qo


Kind regards,

Ollie

Greg Everett 01-30-2013 02:53 PM

Your turnover is way too slow - you need to get your elbows around the bar and your shoulders pushing up into the bar much sooner. Think of the elbows hitting the top of the rack position at the same time your feet hit the platform.

Practice tall cleans and dip cleans and even power cleans (or power clean + clean) to work on that speed and timing.

You can also do some pause back and front squats to help w strength. With front squats, I would suggest finishing any set of pauses with a normal tempo squat.

Oliver Pringle 01-30-2013 03:13 PM

Cheers Greg i'll be sure to try that! Just watched the exercise demo for tall cleans on the website as ive never done them before...I'll also get on the pause front squats too.


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