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psychedout
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Thats quite a bit of weight for SOHP. Great work man.
BOOEY
Banned
|3ossman said:
Yeah I was the same exact way. I used to do seated exclusively but found that when I had the gym to myself, I couldn't go all out. So as a means of necessity, I switched to standing. Now, not only do I not need a spot, I can get those extra reps out by just pressing it up with my legs. At first, it was an uncomfortable movement, but soon enough your core will strengthen and you shouldn't have a problem pressing big weight.
wnt2bBeast
New member
sweet 
BOOEY said:
1) Nice lift
2) Why not use a rack to pull the weight from? Also, you should work on your clean technique as the forearms do not come into play hardly at all except in grip - you are likely doing a big reverse curl. After full extension the bar is weightless - you aren't arming it at all. Momentum caries it upward - hence the explosiveness in the exercise. The only activation of the arms after the explosion is to pull/guide yourself under the bar in the squat clean to catch it low.
BOOEY
Banned
Madcow2 said:
Well, I want the whole benefit of the exercise, which is why I clean it first. Right at the beginning is where I almost got stuck. I lift the bar off the ground and instantaneously launch it up to my chest area. I just assumed forearms came into play. So what do you think I should work to move onto bigger weights? (think i know the answer
)Well, good technique is essential in working with bigger weights in the clean. I can basically cure a lot of beginner technique issues just by adding weight to the bar simply because it becomes too heavy to pull in any way other than the right way - but then again it's kind of essential to have a model.
This site has a few videos and descriptions that might be helpful:
http://strengthtraining.asimba.com/fitness_info/muscle_group68.html
www.goheavy.com and http://www.midwestbarbell.com/totalelite/ have very good OL forums with top coaches.
In reality the best way to learn the clean or snatch is through a coach in your area. If there's one close or within distance a few sessions at the gym may be all you need to get semi-decent.
Learning the lifts serves multiple purposes in that it opens up a whole array of lifts and variations to your arsenal; it enables you to swap out the deadlift as there isn't a comparable exercise besides the olympic lifts - the dead eats up an outrageous amount of recovery when training it heavy so be swapping it for the clean which is concentric only (less recovery required) and focused on speed which tends to transfer very well to other lifts as well as general athletics. After all that, you might actually just enjoy doing them enough to train them specifically (there is really nothing like heavy cleans and snatches for fun in the gym) and may have yourself a new sport or activity. Coaches are super eager to get people interested in OL again and promote the sport so a lot of them will help you out in the hopes that you might join the team and compete or get other people interested. They really are very welcoming.
This site has a few videos and descriptions that might be helpful:
http://strengthtraining.asimba.com/fitness_info/muscle_group68.html
www.goheavy.com and http://www.midwestbarbell.com/totalelite/ have very good OL forums with top coaches.
In reality the best way to learn the clean or snatch is through a coach in your area. If there's one close or within distance a few sessions at the gym may be all you need to get semi-decent.
Learning the lifts serves multiple purposes in that it opens up a whole array of lifts and variations to your arsenal; it enables you to swap out the deadlift as there isn't a comparable exercise besides the olympic lifts - the dead eats up an outrageous amount of recovery when training it heavy so be swapping it for the clean which is concentric only (less recovery required) and focused on speed which tends to transfer very well to other lifts as well as general athletics. After all that, you might actually just enjoy doing them enough to train them specifically (there is really nothing like heavy cleans and snatches for fun in the gym) and may have yourself a new sport or activity. Coaches are super eager to get people interested in OL again and promote the sport so a lot of them will help you out in the hopes that you might join the team and compete or get other people interested. They really are very welcoming.
Oh, practice is huge but let me say this - I've never once seen someone miss a properly executed clean due to forearm strength or complain of any related issue. That makes it sound like your elbows are low, the weight is out way in front of your body, and you are arming it up. It you can post a video it would be great (digicam or even a phone one is better than nothing). The best angle for a single shot is 45 degrees to the side of center from the front. To the side and then front are the next most desirable.
BTW - the technique flaw that I'm talking about is ultra-common to people new to the lift. It's probably the most common initial flaw that there is and it is absolutely devastating not just from a technique standpoint but to your ability to generate anywhere close to good explosive force.
