Arioch, clean help please

[Cubanito17]

Hey well today I was cleaning and I asked my coach for today to spend the day with me cleaning. So for an hour all I did was clean 135 i worked with 115 a bit for technique. I know this messed up my workout but I think it helped me out some. Ok he told me that one flaw I have is when I come up I lean forward too much, also that I'm not putting weight on my heels i'm trying to put them on my toes and I'm not getting the full explosion I need. How can I help these things out???? He also had me doing some assitance work to explode more from which in position I had to jump and try different forms of jumping to see which one I got more power. Then from a rack at my chest level he put a bar and told me hold the bar and then drop and throw my elbows threw and the point was to get the weight to not move at all just to get used to throwing my elbows. Another thing i found was easier was when I got down in the position to clean he got behind me and pushed in my lower back and my chest stuck out more and I noticed i didn't drop to catch the weight but it seemed easier. Another thing i'm doing wrong is that i'm not dropping under the weight when I split like I jump and split my legs but I'm not really front squatting the weight i'm like barely catching it. HOW CAN I HELP ALL THESE THINGS OUT????Please!!! I have to bring my cleans up I'm pathetic at them

 

[Exodus]

sounds like you really need to work on your technique...... i know your a strong young chap.

work on your rebound......... get the bar going up

then instead of getting under it and catching it on the way down........ try to get under and back up before the bar is on your shoulders.......

in otherwords........ catch it on the way up....... while the bar is still in an upward motion........ dont let it go up, fall back down....... and then have to squat it back up keep the bars momentum going up the whole time

as for the jerk......... ask arioch........ we only had to go to the clean in high school........

and arioch........ if im wrong ......... dont be afraid to point that out and totally humble me with one of your famous post.

X

 

[Cubanito17]

Well since I train westside I'm workin on technique with dynamic cleans. But if I have no form then that's not gonna help me one bit. I'll try that next time I clean. Thanks.

Still waiting for the master in Cleans.

 

[Arioch]

1st thing, no one likes a kissass.

When he pushed you at the bottom of the clean this was to get you to use your legs more on the first pull. This gives you more drive as well as time to rebend. If you are leaning forward too much, working on your set up with your torso as erect as possible will help, along with making sure that you are pulling your elbows out to the sides NOT back. The goal is to pull in as straight a line as possible.

The way I teach people to set up for the jump is just to have them jump up and down a few times. Where the feet come to naturally is usually a pretty good place to start. Not the most scientific, but it works well.

Elbow whip is critical to racking the clean, and the faster the better. The way to get faster is to train with lighter weights. No more than 60% of your 1rm, and keep the reps to about three per set, ten sets. Do these on one day, clean heavy on another.

There are three ways to get better at this: practice, practice, and practice.

I do not understand from your description what is going on when you receive the clean? Are you catching it in a split (better) or squat (not good for the beginner) position? Whichever one you are doing, try to push yourself down under the bar. The faster you split and the harder you push, the less work you have to do to raise the bar.

An exercise to help teach very specific form on the split is to set up in the split position like you have just finished a jerk. While still holding the bar overhead, straighten your front leg, then re-bend, only trying to go slightly lower. Do this for five reps, trying to go deeper each time, then switch legs.

Start with an empty bar.

 

[endpoint]

I pretty much had the same problem.

all it came down too was form.....and lack of experience.

I took me a while till i could "jump" and not muscle the weight up.

I think the longer you train with lights weights the better.....it really helps with explosive type movements

 

[Cubanito17]

Arioch first i wasn't kissing ass I was just wonderin if you could help, along with that i'ma smart ass. Ok now for the torso working on it how can I work to straighten out my torso like that. So to practice technique on my speed days I should do 10X3 of 60%1RM. I was doing 6X2 with a 4 week difference in % 50,53,56,60. Which one is better??? Ok when I recieve the clean i'm high pulling enough but then I'm not dropping under the weight like to front squat it up i'm only recieving it splitting and trying to throw my elbows through. What do you mean by the faster i split the harder i push?????About the jerking he's(coach) not even worried about this part yet b/c he wants me to get form better.

endpoint buddy i havn't seen you around how's it going. Well coach had me jumping yesterday to see how much vert i had or explosion.

 

[Arioch]

Relax, I was just giving you a hard time. It is something old guys do.

To work on straightening your toros, do cleans in the power rack, with the bar at waist level. Keep your toros erect. Slowly (over a period of weeks), lower the pins while working on maintaining an erect posture.

On the jerk. When you jerk the bar, there should be no attempt to "lock it out" this is press out, and is illegal. You should not focus so much on raising the bar but rather on pushing yourself into a deeper split under it. It is far less work to simply drop and let gravity do all of the work instead of trying to push the bar overhead.

Do at least twenty reps on dynamic day. Sets of no more than 2 or three reps. 30 - 45 seconds rest in between sets. Percentage can vary, depends on how well you maintain both bar speed and technique. When either one starts to degrade, lower the weight.

 

[Cubanito17]

OK thanks we don't have a power rack in our gym so I guess I'll be doing outta the squat rack. WE had an awesome power rack in there and coach said it was taking up too much space and took it out to get a preacher curl machine and another lat pulldown machine

 

[Arioch]

You can also just set the bar on boxes of the appropriate height.

Serge Redding used to do pulls off of milk crates.

 

[Cubanito17]

today was a day my coach had free so he worked with me on my jerks. Well i got my head to shoooot through finally after about 20 minutes of practicing with 135lbs and on my 2nd to last one i bumped my head on the bar when I shot my head threw not cool. What i was doing wrong on split jerks was that I wasn't splitting(bending the knees enough) i was basically push pressing the weight then moving one leg back.