Literally the first day that I’ve done full cleans. I followed Pendlay’s progression videos for instruction, but don’t have access to actual physical coach.
My best front squat is 315 with a belt if that that is relevant.
Where in TX are you located??
As to your vid, your hips are set a touch too high, the bar never touches your body as it should brush the thighs, and you don’t really get your hips through for the “pop” you need. You might also want to look at some weightlifting shoes instead of those barefoot-style shoes you have on to provide more stability.
Well since you are asking for advice I will nitpick a little here.
What you performed is less of a clean and more of a power clean followed by a front squat.
As illustrated here you have received the bar fully in the power position, after this point you’re just squatting for good measure.
[quote]olylifter106 wrote:
Where in TX are you located??
As to your vid, your hips are set a touch too high, the bar never touches your body as it should brush the thighs, and you don’t really get your hips through for the “pop” you need. You might also want to look at some weightlifting shoes instead of those barefoot-style shoes you have on to provide more stability.[/quote]
Thanks. I’ve corrected most of those errors, but still have a few things to fix.
Edit: I’m not pulling back, I’m pulling up and letting the bar get too far away from my body.
I’ll be in San Antonio for the summer. First pull tends to have hips high because I have relatively short arms and long thighs. The 45 plates in that gym are a bit smaller than regular ones. It is nearly impossible for me to get in a good position with my shoulders over the bar on the first pull.
I think my biggest problem is actually not pulling my shoulder blades together once I reach the hang position. This is throwing the second pull off and causing the bar to float away from my body.
Nice how long have you been lifting? Um one thing to keep in mind is keeping your shoulders over your bar a little longer after the intial pull past the knee, but other than that keep it up man, post more videos!
I’ll try to do that as well. Damn gym is closed all weekend so I can’t get any form work done.
I’ve been doing backsquats for about 16 months, front squats about 10 months, and I just started cleans last week after injuring my wrist attempting to do them a few months ago.
Doing Front Squats twice a week and back squats once per week right now
[quote]amayakyrol wrote:
Doing Front Squats twice a week and back squats once per week right now
This is something I do as olympic weightlifter, and has helped me in the long run, (unless you have had a recent back injury) I would recommend not wearing a belt in any lift. Having great back strength will help you sustain from injury at heavy weights in any lift and have greater stability.
I’ve had two hernias in the past and always wear a belt when doing progression training, ie attempting a new max or attempting more reps with a given weight at over 80% of my max.
[quote]amayakyrol wrote:
I’ve had two hernias in the past and always wear a belt when doing progression training, ie attempting a new max or attempting more reps with a given weight at over 80% of my max.
[/quote]
Understandable. If you aren’t already working snatch and clean pulls into your regiment you should consider it, in my eyes they are better than just deadlifts.
Is this a good example of a clean pull?
I don’t have the mobility to overhead squat/snatch and I’m not sure what I need to correct. That’s going to have to wait until after the semester to get worked on.
This is a perfect example. and see how his hips are lower in the start? thats something you should focus on because your hips are too high at the start. Don’t forget to push your knees back and out of the way at the intial pull keep your weight on your heels once the weight is past your knee. I know alot to remeber, but these are things I think about everyday during training so goodluck! If you want to check out my channel on youtube and see how I do my lifts, just search Chris Young Weightlifting.
I’m incorporating clean pulls for 3 sets of 5 three days a week after doing cleans and front squats now.
Still having trouble not pulling early and letting the bar drift out in front of me.
I feel like my hips aren’t “opening.” How can I fix that?
Hit a 225 clean while maxing out.
Much better form, but need to keep shoulders back more.
[quote]amayakyrol wrote:
Hit a 225 clean while maxing out.
Much better form, but need to keep shoulders back more.
Still need to get your hips lower, the bar will feel like it is coming off the ground a lot more slowly but it will put you in a better position to generate hip drive.
You’re also catching it pretty high, I think you could add another 30-40lb if you can get under the bar faster and catch it in the front squat position.
Don’t shoulders need to be in front on the bar at the start of the first pull from ground? I can’t get in that position without olympic lifting shoes while having my hips lower. That, shoulders back, and speed under bar the big problems, I agree. Making progress.
Hey man, it looks like you’re making progress and I would definitely get some WL shoes if I were you, the elevated heel is going to make that receiving position a lot easier. About the shoulder question, your shoulders can be slightly ahead of the bar, over the bar, and slightly behind the bar at the start (I know everyone has an opinion on this but you can literally find hundreds of successful lifters using the three different positions, I personally prefer directly over or slightly behind).
You are correct though, however you go (in front of, over, behind) on the start is going to determine your hip angle and that’s based on YOUR body. You said before you have short arms and long legs which makes me think of Urik Vardanian who was a beast of a lifter who had a build similar to yours. Aside of the crazy drop start he does, you’ll see that his hips are high but to look at it from the side, his shoulders are on top of the bar where they should be.
Good work man. I used to have the same problem with not completing triple extension at the hip. A few things really helped me
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Standing in the triple extension position for several reps of 5 seconds during bar work/warmup. This will ingrain some of the muscle memory you need to get the ball rolling. 高清国产hhh视频在线,国产欧美日韩免费看AⅤ视频,亚洲日本VA午夜蜜芽在线电影
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Sprinting. Speed work (ie not necessarily sprint starts) will force you into hip extension. Try doing gradual buildups, then push hard for about 40m at a time. Don’t think about reaching hip hyperextension, you’ll just hurt yourself. Sprint naturally and smoothly.
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Glute bridges will teach you to keep the spine stiff (ie, not going into lordosis) while extending the hips.
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Heavy clean pulls. My problem was always that I felt I was being too ginger with the weight. Heavy pulls remedied that. These teach you to accelerate the weight. Be careful with these, especially if you can’t drop the weight.
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Clean-grip power snatches. These will teach you to pull long and hard (yes, i know) with a clean grip. You have the power, you’re just terminating the pull too soon.
[quote]amayakyrol wrote:
Don’t shoulders need to be in front on the bar at the start of the first pull from ground? I can’t get in that position without olympic lifting shoes while having my hips lower. That, shoulders back, and speed under bar the big problems, I agree. Making progress.
[/quote]
Not necessarily, there are arguments both ways and I believe it comes down to your body. Shoes will make a big difference!
Have you tried heavier yet?