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Old 04-22-2010, 08:39 PM   #1
Matthew Kahler
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Join Date: Dec 2009
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Default Clean critique

Hey everyone.

I'm having some issues with my Cleans.

It seems I'm catching alot of them forward... particularly with heavy weights. Not only do I have the tendency to jump forward in my cleans, but I still will catch them forward to where I barely have 2 fingers on the bar.

I't looks and feels like I'm hitting full extension. I've looked into it and the only thing I can think of is that I'm jumping too early... but the thing is I have extremely long femurs, which might be bumping the bar a little too hard and throwing it forward. I've tried to hang on to the bar for a little longer before I jump, but then it feels like I don't have enough room for my hips to extend with sufficent power.

Also I feel like I'm not fast enough getting under the bar.

Can someone take a look and give me some pointers? Here's a 245 clean, and a 230 power clean.

http://www.youtube.com/watch?v=7ULom2KeXo0

http://www.youtube.com/watch?v=oLEwF-fSX_I
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Old 04-23-2010, 06:55 PM   #2
Andrew Wilson
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Join Date: Dec 2007
Location: Johannesburg, South Africa
Posts: 1,140
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Quote:
Originally Posted by Matthew Kahler View Post
Hey everyone.

I'm having some issues with my Cleans.

It seems I'm catching alot of them forward... particularly with heavy weights. Not only do I have the tendency to jump forward in my cleans, but I still will catch them forward to where I barely have 2 fingers on the bar.

I't looks and feels like I'm hitting full extension. I've looked into it and the only thing I can think of is that I'm jumping too early... but the thing is I have extremely long femurs, which might be bumping the bar a little too hard and throwing it forward. I've tried to hang on to the bar for a little longer before I jump, but then it feels like I don't have enough room for my hips to extend with sufficent power.

Also I feel like I'm not fast enough getting under the bar.

Can someone take a look and give me some pointers? Here's a 245 clean, and a 230 power clean.

http://www.youtube.com/watch?v=7ULom2KeXo0

http://www.youtube.com/watch?v=oLEwF-fSX_I
Yeah the hips definitely bump the bar forward, shoulders whip back, come up on your toes, so you have jump forward to catch it, almost like you're extending too much. have you tried 3 position clean (hip, knee, floor as a cycle without a break ) with some flat footed jumps? It looks like you're thinking "full extension, full extension" and as you overextend you unintentionally throw you're whole hips into the bar. the correct thinking should be deliver the bar to the scoop, scoop, and let the bar flow, and fall under it. 3 pos clean to fix this easily, trying it where each rep try to make it more and more efficient, with less effort, then eventually you'll feel the weightlessness of bar once you hit it correctly (bar will fly up to you rather than away).
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Old 05-05-2010, 09:42 AM   #3
Keith Miller
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Location: Phoenix, AZ
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Default

Something else I noticed on your set-up, your shoulders are behind the bar, get them over the bar, directly over.
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Old 05-05-2010, 07:08 PM   #4
Robert Callahan
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On the 245 PR video you let your hips shoot up a bit and so when your legs fully extend the bar is left hanging out in front of you. This is why it is getting banged into your legs AND why you are jumping forward. Keep that chest up and keep that bar in nice and close!
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