View Single Post
Old 02-02-2007, 05:13 AM   #2
Bobby Spencer
Bobby Spencer's Avatar
Join Date: Dec 2006
Posts: 41

When I did squat cleans in college, the heavier the weight, the lower the position in which I received the weight. Thing is, though, we were not supposed to be performing squat cleans per se. We (being the UVA football team) were allowed to receive the weight in the squat position while maxing on power cleans. Me and some of the other guys figured that it would increase our numbers to receive the bar in the low position and front squat it up. (It also cut down on how far the bar had to travel.)

I found that it was difficult to get in that same low position and be stable on cleans without using a very heavy weight to "push" me down in that position. This was probably due to tight hip flexors and lower back. In addition, I had to really work on my form (sometimes video it) to work out any hitches to make sure the movement was as quick and smooth as possible.

Do not focus so much on getting in that low position that you sacrifice the explosiveness and power generation of your jump shrug and other parts of the clean. When this happened to me I was never able to get under the bar and rack it on my shoulders. I've even seen some people try to almost "jump" underneath the bar. I found it beneficial to work on the "segments" of the clean and then put it all together after a couple of weeks. The jump shrug, high pulls, explosive, heavy, full front squats, and then the full clean. We would actually spend a few weeks doing just these moves before doing the actual clean itself.

We also put above max weight at various heights on the power rack, wedge ourselves underneath and then isometrically push against the weight to get used to the feel of heavy weight in different positions of the the clean. This helped flexibility, too.

BTW, my strength coach was John Gamble who was competitive powerlifter in the 80's
Know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. 1 Corinthians 6:19-20

I beseech you therefore,brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service. Romans 12:1
Bobby Spencer is offline   Reply With Quote