Reverse Chain teaching method:
4 key positions using Clean and Snatch grip widths
Bar at chest,
Bar by waist with bent arms,
Bar hanging where it goes when you have straight arms,
Those 3 positions are you:
head upright and looking forwards,
your on your tip toes
DROP UNDER THE bar in to the Clean/ Snatch receive positions. The aim is to not ‘pull the bar up’ and then go down. But the aim is to DROP UNDER THE BAR with the bar staying roughly in the same position. Pull on the bar a bit but it’s a SEAMLESS movement and there is NO NOTICEABLE pull and then a SLIGHT pause before you squat down. This is the single biggest difference between a beginner, intermediate and advance lifter to an Elite lifter.
Do 3reps x 3sets from each position
Bent over Hang position
Same as above but your not on your tip toes because your in the bent over hang position. Do the same but you get to work your 2nd pull now. Again aim for FULLY EXTEND read stand stall, head up high, on tip toes = thats your FULL EXTENSION POSITION and then pull under the bar as soon as you have finished the 2nd pull. It’s a FINE BALANCE between getting full extension to be able to get under the bar and getting under the bar.
Again 3 reps x 3sets
Now to work your first pull
Pulls to mid thigh
Get in to a DeadLift position BUT with your shoulders over the bar, squeeze everything tight, YOUR BACK TIGHT AND STRAIGHT, big chest, now squeeze the bar off the floor and use your lats to bring the bar to your mid thigh (the start of the 2nd pull position), DO THIS MOVEMENT SLOWLY to build technique and familarlity with it. It is NOT EASY if your not use to doing it. If your shoulders are behind you WILL NOT BE ABLE TO DO A 2ND PULL PROPERLY, your shoulders need to be over the bar and you need to be upright,
YOUR LEGS ARE BENT when you finish the pull to mid thigh.
ARMS STAY STRAIGHT
4reps x 5sets. This is for TECHNIQUE and not STRENGTH so don’t use too much weight. Once you can do this properly then you will ditch this exercise and do pulls properly
I did this for months and months and months along with bent over rows to build a strong back for the 2nd pull.
I still do each position but for only one set after my dynamic warm ups to warm me up for the lifts.
My coach doesn’t teach you to power clean as typically people that power clean struggle to convert to a full clean properly. They aren’t use to pulling under the bar fast and receiving the when it’s low in a deep front squat. Sure some guys can but the majority can not break the mental issue of pulling high and not pulling under the bar.
If leaning to PC and then converting works for you, great! Just that I haven’t seen many people do it properly. You can tell as they pull it to nipple hight and can’t full clean it as they are pulling with their arms as it’s a heavy weight = you can’t full clean it if your arms are pulling bent on the bar, You can’t get underneath the bar like that to rack it!