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Cleans
- Thread starter oso0960
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TomoUK
New member
oso0960 said:
def sounds like you ve been doing some reverse curling, if anything should be that sore its your traps. Its hard to say what your doing wrong without seeing a video.
Just make sure your jump is upward (not back - this leads to swinging outwards) and that it leads into a hard shrug of the shoulders followed by a quick snappy flip over of the elbows.
It may just be a question of the timing of the jump which just takes lots of practice with light weights.
hope thats some help, see if you can get a vid up.
Perhaps you could try explaining to us what you've been thinking of doing with your arms? Basically they should be loose but straight, ideally with a hook grip, and they follow your torso as you stand upright. The important part is a correct pull from the floor (without thinking you're actually *pulling* with your hands). You straighten the knee and drag bar up the shin; once it has past the knee thrust your hips forward to scoop the bar. When you do this the body will spring upright and the bar will remain close to your body just so long as you don't jump too early. Heels remain flat on the floor until you're fully erect at which point you lift off into the air, off your toes, and finish with a shrug. Your arms will basically buckle so all you need to do is spin them round as the weight lands on your erect deltoids.
I hope that helps!
I hope that helps!
s8nlilhlpr
Banned
oso0960
New member
TomoUK said:
my traps were definitely sore that day too. I don't have anything to be able to tape a video of me, i could maybe ask a friend if he can come workout with me and tape my clean. I know i jump, i never really looked into if it's up or backward. I know that sometimes i will jump and land a few inches back of my normal spot. I try to flip my elbows as quickly as possible. the shrug part...i never really paid too much attention to it besides one rep and i messed that rep up lol. the jump SEEMS like it should be a natural jump when i do it. I definitely make sure the bar is close enough to my body, that's the main spot i check i'm doing right is keeping the bar close. Sometimes i believe it's too close and that's why i jump back, but maybe i'm just scared of the bar or something?
@stevius - I thought my arms were straight like ropes attaching the barbell all the way up to the waist but maybe then i curl it up? When i was doing them, i thought i was doing them right with no arm movement expect the flipping of the elbows. but i don't think my shrugging part is as powerful as i should've made it. the hip thrust to scoop the bar...i have no idea if i do that. wait, so the shrugging is AFTER you've jumped?
s8nlilhlpr
Banned
al420 said:
I know I would!!!! Hell, forget a stick, grab a riding crop.
oso0960 said:
Personally I don't find it useful to think of dragging the bar up the thigh nor as a pull because it does imply using the arms. To a certain extent, the initial lift from the floor is an extension of the knee, straightening the shins. As the bar passes the knee the back is almost violently straightened, so when your body straightens up the arms follow. Your hips naturally come forward (fast) as you straighten up bringing the thighs close to the bar- hence the scoop that one other member here mentioned a while back. Don't worry about the shrug too much, with enough force your shoulders will come up sure enough RIGHT after you jump.
Essentially I think the movement is about timing. When to open the angle between hips and thigh and getting the jump just right. This comment might be a bit premature but I think the easy part is just springing up and jumping. Where your shoulders go, your arms follow. I've heard the hard part is dipping and catching but you might not want to go that far.
Today the bar jammed under my ribcage it was so close. I have bruises on my collarbones and my delts are baked, but this learning process is keeping me hooked.
Keep us posted on your progress oso0960!
oso0960 said:
I'd suggest watching that video link posted above. After that, grab a broom and practice the movement as many times as needed before doing your workout. This will help you make any corrections you think are needed with the movement. You can then go ahead and have your friend tape you and just show us.
I think the reason you're jumping back a little may be the violent movement and the plane of motion of your bar. It kinda sounds to me like you're leaning back too far when exploding that bar up, causing you to stomp a little backwards when catching the weight.
TomoUK
New member
the hip thrust will happen naturally if your 1st pull is correct (your arse doesnt come up too quick) and you keep your shoulders over the bar as long as possible. the thrust action basically just comes from your body straightening up explosively.
the ankle extention (the jump) should lead into the shrug - not one then the other.
Stevius - where abouts in the Uk are you training?
tomouk said:
Yes, it helps me to think of it like that, rather than rogering the bar with my pelvis. I've noticed that with a snatch pull the bar seems to stick to the body better- probably because of the wide grip, but I'm not sure.
Tom, I'm training at a place called Northern Fitness in the Huddersfield area. It's a nice humble establishment, plus it has a karate and boxing section as well as aerobics. There's no chalk or any properly cushioned surface to bounce the bars up and down tho, apart from the throwing mats, but I don't think the boxers would approve
s8nlilhlpr
Banned
stevius said:
Well, I thought I was doing everything properly till I met my coach. I was told specifically to make sure i contacted the bar by throwing my hips forward. its a very smooth controlled pull until I throw my hips, at which point I extend completely, and drop down as fast as possible.
s8nlilhlpr said:
I’m not going to say you’re wrong here but I think it depends on which coach you ask. There may be different answers to achieve the same path! As scientific as weight lifting sometimes pretends to be, it’s really an art form when it comes to describing what happens as the body moves. It’s not like a car manual where the language used is pure numbers and tables. At the end of the day, it’s up to the trainee to learn good co-ordination that no amount of diagrams or shouting will achieve. I’m not dismissing the use of cues here, but they can definitely do as much good as harm in attempting to communicate our experiences. Since there’s so much room for error with the clean, a good measure of intuition as opposed to tutoring comes in handy. To quote the late Bruce Lee: “Don't think. FEEL. It is like a finger pointing away to the moon. Do not concentrate on the finger or you will miss all that heavenly glory.”
Here is what Mr Tommy Kono has to say on the matter (At 6:00): Tommy Kono lecture
maddipz said:
Definitely. At the top of the movement there’s quite a lot of horizontal shoulder movement Maybe if the shoulders are moving back too much, the bar will follow?
s8nlilhlpr
Banned
Wow, thats a cool vid, thanks for the link!
