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Old 02-25-2014, 09:52 AM   #1
Emily Pappas
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Join Date: Jan 2014
Posts: 3
Default advice for clean extension

My main problem with the clean is that I tend to only extend vertically, and then drop under the bar. Often my missed lifts are because the bar is caught too low on my shoulders because of this.

I can't figure out how to get my clean pulls to better carry over to my cleans...as in the pulls I get that nice "'arch" where my shoulders are behind my hips.

Any advice or drills to help fix this movement pattern!

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Old 02-25-2014, 05:21 PM   #2
Javier Sanjuan
Join Date: Jul 2012
Posts: 182


Without any videos, it's kind of hard to tell, but based off what you described your motion to be, I don't think it's necessarily an issue about being too vertical in the pull rather than not pulling under the bar.

You mentioned that you "drop under." The pull under helps keep you connected to the bar, which aids in the proper bar placement in the rack position. In my opinion, it's ideal that you're going vertical. Sometimes, when a lifter has an arch, the bar tends to bump away from them, often exaggerating the very problem you described as having. Remember, we want the bar to accelerate upwards, not forward.

If your pull is good (good positioning, explosive knee AND hip drive with the thigh brush, tall extension), then I think you will benefit from third pull drills such as scarecrow cleans, tall cleans, dip cleans, and hang/block cleans. The same can be done with snatches.

Hope this helps,
Javier A. Sanjuan
Olympus Barbell Club

Dear God, please help me lift heavy and be awesome. Thanks. Amen.
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Old 02-26-2014, 12:21 PM   #3
Greg Everett
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Posts: 1,838

It may be that you're trying to explode too soon (too low on the thigh). Wait longer - try to get the bar to your upper thigh before you initiate the second pull.

And as Javi said, pull under - keep continuous tension against the bar whether you're lifting it up or pulling yourself under it.

Try dip cleans as well. Start standing tall, bend at the knees only and drive up like you would for a jerk - no pause at the bottom of the dip. This will help you keep your balance where it should be that high in the pull and will help you open up all the way.
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