I filmed myself on Thursday doing some hang cleans. I’m on week 5 of max strength so that (75kg) is already relatively heavy for me (aiming to reach 85 or 90kg on week 7). I’ve never been coached or seen people do OL’s in real life. That type of lifting is very rare in Argentina. I’m a freak in that gym when I do any OL’s or deep squatting.
Any suggestions or tips are very welcome … I hope my form isn’t such a disaster. From seeing some clips on the net the only thing I really notice watching myself is that perhaps the bar is a little far from the body? Anything else?
Not bad at all.
You have good explosion and you are racking it quite well with your elbows up.
2 tips…
Keep the bar closer to your body as you have said and try and shrug a little more.
It sorta looks to me like you’re lifting it as though you were doing a cheat curl. I’m not exacty sure about this but I think you’re supposed to raise the bar as if you were doing an upright row, than rotate your elbows to go under the bar and catch it on your shoulders.
Thanks for the input guys. As you two say, I’m probably using my arms a little too much (hence the bar is so far out). I think the fix will be to do some shrugs in my next GPP to reinforce the correct first phase of the clean, for now I’ll see if I can change it, but given I’m already over 90% I doubt anything can be fixed technically at this point.
BTW I love exrx, great site, that’s one of the sites I meant when saying “videos I’ve seen on the web”.
I don’t undertand why you do that wobble you do as you lower the bar down
it should be like doing an Romanian Deadlift, with hips back and shoulders over the bar, smoothly lowering and then bam.
Good explosion though, but I think your putting more effort into jumping than snapping the hips into propelling the bar. Don’t muscle it up, relax and let it flow.
here are some clips of me doing some hang powercleans a while back.
Form isn’t perfect as I’m self taught, but will give you an idea of timing etc
Right click and save each clip before viewing to avoid errors
I couldn’t see your clean aln, but coolcolj, you seem to catch the bar very high. It will be impossible for you to ever go very heavy catching it so high. You should be much lower when catching the bar. It also appears that as you catch the bar your hips go straight down and there is no tilt at the hips (anterior tilt) as in a squat. If you do this with heavy weight you will fall straight forward and miss the lift. You could probably go 30 pounds heavier with a couple of minor adjustments in your technique. The 25 Jan. video was a little better than the other, but still room for improvement (there’s always room for improvement, right? )
ALN, don´t worry about it,
here in your neighbour Country, most of the people on GYM have never seen a Clean exercise, so, when i´m doing cleans, i know, that all they are thinking something like this: “Hum…that´s why he isn´t bigger…”
A lot has happened between the 2 clips, and even from the 2nd clip to now
Well I can full squat clean going down the same way. I generally don’t go much lower, I don’t really see the point, to just use more weight. That’s also how I frontsquat, straight down, fairly vertical back.
Yes, but in your country there are still a ton of guys running under 10.50 despite that :eek: . Fortunately, here where we aren’t so genetically gifted I hope to get an advantage from what I do in the gym!
Thanks for all the input everyone! Indeed, I should eliminate that stupid wobble, I don’t know why I got used to doing it, I do it on the way down till I find the right place for the bar … I’ll work on eliminating it.
Aln,
Pretend you have a string that is hanging from your anterior shoulder. When the shoulder is in front of the bar, you will feel more weight on the front of your foot. Your body is attempting to do that. Your mind is telling you to generate this extra force by rocking back and forth. It unfortunately won’t generate more force. If need be, pretend you are jumping.
I’m not a big fan of straps on cleans. I realize that you don’t hit your grip like a football player or powerlifter, but you will benefit more without them, unless you are working around a wrist or forearm injury. Don’t think, “GRIP AND RIP”.
Your explosiveness looks pretty good. See if you can eventually snatch from the hang your bodyweight. I always thought that was awesome. This continues to be a GREAT WEBSITE!!! acudave
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