T Nation

Help With Cleans

My #1 major problem with cleans has been the catch. Due to poor flexibility. Have been working on it though.

[quote]kane101nod wrote:
Does the same full power jump/shrug that occurs with snatches apply to cleans also? So in other words, when i am hang cleaning, instead of dropping enough for a decent pop from the legs, should i be charging for a full powered feet-leave-the-ground- jump/shrug?
thanks
k[/quote]

Never strive for hang time in either the snatch or the clean. The defining characteristic of an elite oly lifter is how far the bar falls from the top of the pull to the catch on the shoulders or overhead. The shorter the distance, the better.

You tell people to jump so that they finish their hip extension; if you tell people to drop under the bar, they usually don’t finish their pull. You’ve got to hammer the hell out of the second pull and then pull YOURSELF violently under the bar. The feet go straight from pull position to squat position as fast as possible.

[quote]ledfist wrote:
Here is a video demo of the clean with jerk.
http://www.crossfit.com/cf-video/cleanandjerk.wmv
There is a slide show of the powerclean, or clean without the dip under. It’s easier to do, but the “squatclean” is a harder move, so it’s more rewarding.
Also,
http://www.crossfit.com/cf-info/excercise.html
Has more video and slide-show demos. The slide show ones are good b/c you can slow them down and there are text pointers at different spots.[/quote]

Did you guys see a little dog running around in the background of the video? That’s a friggin’ accident waiting to happen.

f*ck that shit - get a maid!

Bastard

[quote]Kir Dog wrote:
Did you guys see a little dog running around in the background of the video? That’s a friggin’ accident waiting to happen.[/quote]

you must watch Dan John’s Carried Away … and of course pay close attention to the commentary concerning a different dog … pure entertainment!

Bastard