So when I start getting up to some maximal weights on cleans my form really seems to deteriorate on the initial pull. Basically i feel almost like im falling forward with the weight. HangCleans dont feel bad when I keep it above the knee and snatches I don’t seem to have an issue with. So any advice would be great.
lifts are in lbs
bw 205
clean 285
snatch 210
FS 1*315(was a little over a month ago so could be different)
let me know if theres anything else i should put up.
Video would help.
yeah if you mean you feel weak of the floor then:
1] check your setup. make sure shoulders are over and butt is back/down
2] do more partial deads from floor to bottom of the knee and from a deficit to the bottom of the knee.
3] get a stronger lower back [extensions, GM’s etc]
4] get a stronger abdominal brace [front bulgarian split squats and concentrate on jamming the guts out]
5] have someone how knows stuff [coach?] scope it
good luck shooting,
-chris
Sounds like your weight is forward (from the balls-toes of your foot) in the first full.
You should feel the weight move towards your heels as you extend your knees in the first pull your back should stay the same (shoulders over the bar) until you are past your knees.
You should be hitting what feels like the bottom of a stifflegged deadlift before you transition in for you second pull.
Of course a video would be helpful.
The best way to get stronger from the floor is to do lots of Clean Grip Deadlifts using the same form from the floor you would use in a clean.
The falling forwards thing you describe is because your hips come up too fast relative to your shoulders.
Your NOT using your quads and pushing the bar off the floor. Your not bracing with your back and USING YOUR QUADS. Your hips are coming fast as your not bracing your shoulders and using the legs, this then puts your 2nd pull position at a very big disadvantage.
Hang Cleans feel fine as your more upright and your hips are lower then your shoulders as they should be.
I would work on pulls to mid thigh focusing on keeping your shoulders and hips coming up at roughly the same pace. Keep your hips down and use your quads!
A video will help the most.
Koing
Three things to keep in mind: Heels on the floor, it’s all knee extension, and same back angle from floor to knee.
squeeze your core, drive you butt and heels down, drive your shoulders up. Focus on that for many years and you will be fine
sorry about the late reply didnt realize my post actually went through thanks for all the advice. I think il really try extending with my quads next time as I never really considered that a important part of the initial pull. I’ll try and get a video up but it might be a little bit. Once again thanks for the advice.
[quote]Invictica wrote:
squeeze your core, drive you butt and heels down, drive your shoulders up. Focus on that for many years and you will be fine[/quote]
Thats what I tell all the ladies…and also to keep their chest up!
Koing
Sounds like weak legs possibly. Make sure your squat strength is up to par and that your doing good mornings for isometric strength of your lower back with added hamstring strength and flexibility.