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Old 02-25-2011, 06:05 AM   #1
Nate Napolitano
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Clean Form Check

http://vimeo.com/20359169 WFS

Light weight warm up (50kilos), my phone died after this so it's the only video I got. Don't mind the jerk, I was playing around with a wider grip so it wasn't exactly pretty. Comments or tweaks? I know I need to work on dropping under the bar faster, I pretty much power clean it and ride it down - any good ways to work on this?
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Old 02-25-2011, 06:45 AM   #2
Brian Blaston
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Re: Clean Form Check

Kind of looks like you are pulling with your arms and not firing your hips open, which is something I am very guilty of as well...

as for dropping under it, i would suggest standing with your feet shoulder with and taking a small hop and immediately dropping to a full squat. Helps me as part of a warmup...at least mentally.
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Old 02-25-2011, 10:00 AM   #3
Jeremy Galo
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Re: Clean Form Check

Stay over the bar longer and push with your legs more until about mid thigh then really explode. You try to pull with your back too much and it's causing you to cut your leg drive and prematurely finish your second pull. Drive those legs and REALLY get extended. I would say the pulling with your arms is fairly minimal but your hips never fully open and extend... and that's what's really robbing you of power later on as the weight gets heavy.

Speed under the bar will translate from speed at the end of the 2nd pull. The action of your traps combined with the stretch reflex from being fully extended will rocket you under the bar.
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Old 02-25-2011, 12:19 PM   #4
Lincoln Brigham
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Re: Clean Form Check

Ditto what Jeremy said. The pull was cut WAY short, you didn't get anywhere close to full extension. Stand tall.

I think your low back should be set better at the start. There's too much emphasis on speed off the ground and not enough on the finish of the second pull.

Bar path on the jerk went forward, needs to be straight up and down.
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Old 02-25-2011, 01:25 PM   #5
Jeremy Galo
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Re: Clean Form Check

one more thing... stop looking down. Look straight ahead. It'll help you finish that pull.
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Old 03-01-2011, 12:42 PM   #6
Mario Ashley
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Re: Clean Form Check

MHF-Muted Hip Function

Don't "geek" out on this stuff. You take too long after setting up. Obvious, that your trying to get the "perfect" lift.

Practice Hang Power Cleans to empahsize open and closing of the hip as well as triple extension.

Keep it up!
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