[quote]Dr. Manhattan wrote:
As far as your shins are concerned thats exactely how they should look you can always some hang cleans if you want to give them a break.
That is absolutely not correct. Cutting your shins is indicative of a form problem - it means either your starting hip position is too low or you are pulling with your back too early.
If you are performing the first pull properly by extending the legs and not the hips and are still cutting you shins, your stance might need to change to being a bit wider or turning your toes out slightly to allow your knees to get out of the way.
In the case of the OP, it looks like your hips are a bit low (as is evidenced by the fact that your hips rise before the bar leaves the ground). You also need to do work on some flexibility as your back is far from even being flat during your pull.[/quote]
I agree, You need to learn to keep your back at least straight if not with a slight lordic curve [arched towards your stomach]. Get that chest out [figuratively] and those shoulder blades tight [not shrugged though]. if you make that torso rigid then you can maintain more force through it. If you let it bend in the least you reduce the force greatly.
also, make sure the slack in your arms is taken up before you do the first pull on the bar. That’s not saying to pull with the arms at all. Just make sure that your start position has your arms nice and straight from the bar to your shoulders.
If you begin pulling with your arms bent you lose more force as the slack is taken up. the force does not transfer directly from your legs/hips into the bar as it would if your arms were taunt. To say simply you are “jerking” at the bar one the first pull.
Also, get some shoes. the amount of force that you should be putting back into the ground after you change “directions” to catch the bar could bruise your heel [as in the bones]. I saw a guy get a mad heel bruise from what was a great clean in really old [super old] chucks. He now wears lifting shoes. even some doo-wins will do and you can get them for a song.
For vert training dont forget your split jerks. That shit ups your vert like a mo fuck. But you really cant do them right with shoes.
Just incase you forgot: