Thanks for the tips man. Yeah im basically doing a cheat curl😂. How do i involve the hips more?
I think from now on il unrack my axle presses and do my work sets and then after that work on axle cleans seperate until i better clean form. What do you think @Koestrizer
I’ll try to break it down. Please note that while I had to learn how to teach the movement, I am no weightlifter. Also doing this in English limits my explanations a bit. I hope you can still take away a bit.
You are essentially doing a deadlift first, then you lean back and curl. There is no transfer from the lower body.
Start with your shoulders about 5-7 cm in front of the bar (rouhly - you dont need a measuring tape here). Stance is about shoulder to hip width apart. Your hip positioning follows that of your shoulders. Look straight ahead/ slightly up (yes this is contrary to what most people advise on a deadlift).
The first pull will be rather slow. Speed is generated on the second pull. The one thing that is important here is the parallel shift of your back. Think about opening up your knees but keep the hip angle sharp.
In the image look at the second row - 1st and 2nd picture and look at the line that marks the back angle. That’s what I mean with parallel shift.
After the bar has passed your knee, you need to extend your hips as fast as possible while also fully extend your knees and ankles (you have heard about triple extension probably?). While you are doing this you also ‘shrug up your shoulders’ and bent your arms as if you would do an upright row.
Now it gets controversial:
At the point of the highest speed that the barbell reaches, you reposition your feet (essentially jump with your feet outwards a bit) and pull yourself under the bar, throwing your elbows around as quickly as possible.
You will catch the bar in a front rack position (between front delts and neck roughly). You want to dip under the bar in a quarter squat to counter the impact of the bar and to get under it. After that you stand up and proceed with the press.
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This could be a road to go down. I would advise to practice your cleans with light weigth to get your form down. If you prefer an explanation in video format, I think Alan Thrall has some videos on power cleans. I can’t remember them exactly but I think he breaks it down pretty good.
You may find it easier to bring the axle to your knees and pause briefly, before explosively bringing your forward and up, like a jump, and then shrugging with all you’ve got. The Alan Thrall vids are quite good
I just sent you a link on Instagram to CT’s video on learning to clean from the floor.
I’ve learned the movement on my own and taught the pull phase a bit (not the catch) and I found this video to be very clear and helpful.
I could probably use a copy of that link as well… Not on Instagram though
Atleast it might build the biceps and forearms lol
Do you means hips are in line with shoulders?
I don’t really understand the knees bit.
Hmmm
Shit man thats complicated as hell. Thanks heaps! Im curious though, The axle clean looks way different to the normal barbell clean: is the one you are describing power cleans?
https://www.instagram.com/p/Bm-mm8hgGzQ/?utm_source=ig_share_sheet&igshid=74qb0h5lthry
(Swipe to the 4th vid, matt doing axle clean and press).
Alright. I’ll do some light cleans after my axle presses and get technique work in and post for feedback.
Do you mean roll the bar to my knees?
I’ll have a look. Can’t go wrong with CT!! thanks man.
Tnation doesnt allow links to other lifting sites etc
Is it on CT’s site then? Then I can probably find it on my own
Thanks a ton man
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Your pull on your video looks better! If I were judging it as a Deadlift then I’d say it looks good.
I think learning a regular power clean will teach you how to use your hips properly and that will help your axle clean.
You don’t even have to do the catch. I learned how to do clean pulls during my internship at the US Olympic Training Center and it applies very well to actual power cleans.
Thanks man!! I was focussing on starting the deadlift properly before my clean (because i thought thats how you cleaned lol) and it felt really good. The advice i got on here plus ive been writing down cues and watching vids has really helped.
Il get @Koestrizer’s input here too, so you guys think i should do regular barbell power cleans after my axle overhead? After i learn the power clean then move on to the axle.??
Is the catch mainly for Olympic lifts?
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This is kinda supplemental to learning how to do a proper clean. KB Swings helped me learn to snap my hips explosively, it’s not the same movement, but it will help with power output and thrusting potential
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In my opinion, yes. The whole reason I do power cleans or clean pulls is for the power aspect. That’s also why I don’t care about doing a proper clean. Power cleans are good enough for my goals. I also have to move the bar further to catch in a power clean compared to a full clean. In my book that means I’m generating more force.
The clean pull is the first two pulls and a shrug. A high pull is the same thing but you finish pulling with your arms like CT’s snatch grip High Pull exercise. Those movements deliver the same training stimulus in terms of power development as a power clean but they don’t have the technical aspect of a catch.
And for what it’s worth, I’m pretty sure my first pull in my power clean looks identical to my deadlift. CT has watched one of my videos and said my form was pretty good. It’s not perfect but definitely good enough for what I’m trying to accomplish so I’m happy with it.
The difference I’ve noticed in the first pull for the clean is that the knees are more forward and the Torso is more upright. I can’t seem to get into that position.
No, just deadlift the bar as normal, then hang clean from around your knees. The pull off the floor seems to be something I could never figure out (as well as the test of my rugby team)
Whats a good rep range here. 8-12?
So moving the bar more in the power clean=more force generated so more power development?
Whats “first two pulls”? Like first two reps?
That’s good. I think the cleans going to take some getting used to.
Because of your height??
How far into the deadlift is this? Near lockout do you begin the hang clean?
last night
Lower back stretch
Pull aparts