Clean form check & Highbar squat question

[yong kim]

Today is probably a bad day to ask since it's Thanksgiving and all but

Hi, I've been trying to learn how to perform cleans by reading Greg Everett's Olympic Weightlifting book and I need someone to check my form. I haven't bought weightlifting shoes yet.
clean video-
http://www.youtube.com/watch?v=adMsmhMgxDA

I've seen some lifters clean (on youtube) without their heels leaving the ground during the extension, so I tried imitating that but all I could manage was 175lbs. Are those guys consciously trying to keep their feet on the ground or is that something that just happens naturally when you go heavy?

Also, for the squat, is there any benefit in not taking advantage of the bounce at the bottom? I know I can go heavier and do more reps if I take advantage of the bounce stretch reflex to get out of the hole, but am I gaining anything by pausing at the bottom?
squat video first rep with bounce second rep without bounce-
http://www.youtube.com/watch?v=3kyc0iUwoyw

[Greg Everett]

Sorry, haven't had a chance to reply to this. Have watched the video and will try to respond early next week after the american open this weekend.

[Matt Foreman]

"I've seen some lifters clean (on youtube) without their heels leaving the ground during the extension, so I tried imitating that but all I could manage was 175lbs. Are those guys consciously trying to keep their feet on the ground or is that something that just happens naturally when you go heavy?"


I hate to sound like a tease, but I'm going to write my next Performance Menu article about this exact topic. It's a big issue that needs to be discussed.

[Greg Everett]

I'm interested to see what Matt has to say on the toes topic, although I'm pretty sure I know what it will be.

RE your front squat - looks good, and you're obviously strong, but the main thing I would change is the way you initiate it. Don't push your hips back so dramatically to start - think of bending the knees and hips simultaneously instead so you can sit more directly into that bottom position rather than taking your hips for a big looping ride on the way.

Definitely need lifting shoes - that will pretty much take care of the shifting on your feet that's happening right now and allow you to catch a better bounce - right now it's not a genuine bounce, but you really need a more solid base first (i.e. shoes).

[Greg Everett]

Cleans -

Overall, they look really good. You don't look like you've learned how to do them from reading a book.

Like I said w regard to the squats, lifting shoes will be a big help.

More flexibility in the hips and upper back so you can get an arch throughout your back in the pull.

Work on being more aggressive at the top as well- the 225# is actually a little better in this regard. Explode up and immediately under, getting the bar racked immediately.

Ankle extension will happen naturally - some people will do it more than others, and almost invariably, the same person will do it less in the clean than in the snatch. What you're doing is fine - extending naturally and not hesitating in that extended position.

[Greg Everett]

Originally Posted by yong kim

I know I can go heavier and do more reps if I take advantage of the bounce stretch reflex to get out of the hole, but am I gaining anything by pausing at the bottom?

I like to always do the front squat with a bounce unless someone is specifically working on flexibility/positioning. I want to train that in so it happens more naturally with the clean.

Slower and even pause back squats are great and will help you develop more strength in the lowest position, as well as strength for the pull from the floor.

[yong kim]

Originally Posted by Greg Everett

think of bending the knees and hips simultaneously instead so you can sit more directly into that bottom position rather than taking your hips for a big looping ride on the way.

Definitely need lifting shoes - that will pretty much take care of the shifting on your feet that's happening right now and allow you to catch a better bounce - right now it's not a genuine bounce, but you really need a more solid base first (i.e. shoes).

Thank you, I'll work on synchronizing the bends, work on my flexibility, and get some lifting shoes.
This forum is awesome, I've been reading your past posts to other members and they've been helping me understand the lifts better.