I got a dumb, stupid question, here.
I have been taught many ways to do cleans. I have been taught to use a split-catch position (catch it in a lunge position), I tried the UCR form (CoolColJ says it’s the worst he’s seen), I’ve tried just basic, but can’t seem to find the right form. When I start getting heavy I notice my legs going out into a really wide (shoulder-width and 1/2) position.
Can someone please post a link with good form. I have seen too many and have gotten way too confused on this, and before I keep doing them I want to know properness. Thanks.
As a novice I would advise you keep to a traditional power clean with at most a quarter squat dip to receive. If you begin to jump your feet outwards beyond your suatting stance the load is probably too heavy. Be wary of this, it can lead to adductor/knee injuries.
Two drills I find useful:
- Clean from blocks (or hang) starting at mid thigh. Keep the arms long until the hips have fully extended; Shrug hard and rotate your elbows around the bar (don’t reverse curl!)
- Halting deadlift. Keep hip angle constant off floor; Extend the knees; Halt and hold for 3 count (mid thigh position)
Is it alright to have that explosion where my feet come off the ground and still land in squat position? When I do it right (like you described), I noticed that I have that explosion. Is it bad?
Thanks.
No, but don’t consciously ‘jump’. If the explosive triple extension causes you to slightly leave the floor, fine. Remember, once your feet leave the floor you can no longer exert upwards force on the bar.