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The Clean

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Those who would like to Clean (Full, Power, Hang) should definitely check out Glenn Pendlay's youtube channel

"California Strength".

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This vid has a lot of tips to help in leaning the clean

And this one really shows what the triple extension should look like in slow motion (on her second attempt at 103lb)

http://media.crossfi...nie1RMClean.wmv

And this one (although for the snatch) breaks down the exercise into a great warm up and progressive learning tool

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If I were you (and anyone following this thread) look up Coach McCauley. He teaches the proper idea for triple extension. It is not jump shrugging but instead catapulting.

I have used the catapult technique for my Olympic lifting and it makes the lift smoother.

I disagree with the hang clean video, the lift off the floor involves more musculature thus making it a better lift.

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McCauley vids were good. Very specific to olympic lifting though so I posted them in a new topic

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Doing power cleans now and my previous cleans were from the hang position. It's a lot different and it looked pretty ugly in the mirror. Any advice on what I should focus on for this transition?

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Sorry you didn't get a response here, Mike. I'm still getting the hang of it myself.

You've probably already seen this, but I've been using these videos:

http://californiastrength.com/videos/viewvideo/44/clean/clean-how-to-video-part-one

http://www.pendlay.com/Dirty-Dancing_df_71.html%3Cbr%20/%3E

http://www.pendlay.com/The-Rock-and-Roll-Drill-_df_70.html

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The power clean segment from the Starting Strength DVD. No idea if it will be on youtube forever or if it's some kind of copy right violation, so if you don't have the DVD, do yourself a favour and learn this, or even download the video with a youtube-downloader program.

EDIT: Wow, can't believe I forgot to actually link the bloody video.

http://www.youtube.com/watch?v=9U5nOXZqDFw&NR=1

I'm putting together a playlist on youtube of instructional videos; is it possible to share youtube playlists with others?

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Thanks guys. All very good stuff. My PC is coming along nicely

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Think of the power being generate from the thrust of your hips. They are slightly back at the beginning of the jumping position. They generate the power via the same thrust that is part of the dirty dancing exercise. A powerful shoulder shrug and a slight lean back (as the hips thrust forward) finishes the propelling of the bar up. If the bar is traveling to far in front of you, you are either "jumping" too early or you are trying to generate the power from your arms (like a front raise/bow-tie). I hate using the term "jump", because it's not really just a jump. I made that mistake early on. The power is in your hips (once again, check out the dirty dancing exercise). The final step is to get under the bar. Throw your elbows forward in a quick powerful motion to create that shelf with your shoulders to catch the bar. One thing I need to improve on is to thrust my elbows forward.

Here is a video that I found today that I feel is an excellent demonstration with which to judge form. This guy has GOT IT:

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Any tips for bringing the bar down when you don't have bumpers? I'm finding I have to be very conscious of keeping my back vertical. I have a tendency to lean forward, and when I do, the barbell pulls against my lower back. Ouch.

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I don't have bumper plates. At first I was worried about it affecting my joints, but eventually I learned the how to put the bar down with the least amount of force on any one joint. Think about slowing it down in as you lower it, not just 'dropping and catching it'. So you slow it down by keeping stress on your arms, back, shoulders and legs, in whichever order is comfortable to you. And don't stop at the hang position, continue the drop from the hang position until the bar is on the ground, by which time it won't be moving so fast to distract everyone in the gym, but it also make so the floor takes that big shock instead of your shoulders/back.

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I've watched that rant before. He doesn't go into any detail to not kill the back in the process.

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Yeah, Mav. "You just lower the damn thing to the floor!"

(and don't forget to kick the teddy bear)

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lol. Kicking the teddy bear is really the key to the whole thing

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Lowers head, slinks off to some unknown corner of the universe....

Well, at least now I can get the proper equipment. -_-

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Heres another link that may help.

http://www.amazon.co...12992929&sr=1-5

buuuhahahahahaha!

Seriously, Mav...Mike's advice is solid. Just keep good thoracic extension as you lower to your legs.

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Here's a playlist I have featuring some good clean videos:

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Think of the power being generate from the thrust of your hips. They are slightly back at the beginning of the jumping position. They generate the power via the same thrust that is part of the dirty dancing exercise. A powerful shoulder shrug and a slight lean back (as the hips thrust forward) finishes the propelling of the bar up. If the bar is traveling to far in front of you, you are either "jumping" too early or you are trying to generate the power from your arms (like a front raise/bow-tie). I hate using the term "jump", because it's not really just a jump. I made that mistake early on. The power is in your hips (once again, check out the dirty dancing exercise). The final step is to get under the bar. Throw your elbows forward in a quick powerful motion to create that shelf with your shoulders to catch the bar. One thing I need to improve on is to thrust my elbows forward.

This was a really helpful post. I've been following Rip's instructions so far (the jump) but my clean has never looked like the people who have good form. I now know this is due to a lack of hip thrust. I built this in to my training today, and when I nailed it, the bar flew up and nearly hit me in the face. It's clearly the way to go. Nice post, cheers.

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I'm not sure I like Rip's instructions much for the O lifts - far prefer those from Glenn Pendlay instead.

One thing a lot of people miss is the connection with the thigh - you should really slam your thighs into the bar on the second pull, by thrusting your hips forward as fast as possible.

For lowering the bar to the floor - try and catch it on your thighs to help decelerate the bar on the way down. It hurts, but it's the best method I've found. Not being able to dump the bar will definitely hinder you though - maybe you could get a rack and rack the bar after each rep (although that would limit you to singles).

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I'm not sure I like Rip's instructions much for the O lifts - far prefer those from Glenn Pendlay instead.

One thing a lot of people miss is the connection with the thigh - you should really slam your thighs into the bar on the second pull, by thrusting your hips forward as fast as possible.

No, I don't think Rip's instructions have been terribly helpful, though they have helped a fair bit. I just wasn't getting the hip thing. Is there any jump? Or is it just as you say, slam the bar into your thigh with hip thrust? I wasn't slamming, so I'll start.

Fortuantely, I'm not adverse to a bit of pain :)

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I wouldn't call it a jump. That's where I think there's a difference.

When I was taught the lift we did it in several steps, only joining the steps up at the end:

1.) Pull bar from floor to mid-thigh

2.) Extend hips slightly to knock thighs into the bar

3.) Repeat step two, but shrug the bar up at the same time

4.) All of the above and try to catch it in a clean position

Also a lot of people talk about cleans when they mean power cleans. The full squat catch position is a bit more challenging to learn (if you're older than about 3 it's also quite difficult to get under the bar to begin with - your mind is wary of flying heavy metal objects when you're a bit older) but it does allow more weight. You might need to add front squats into your routine too if you plan to do it though - as you have to front squat the bar up at the end of the lift.

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Actually, while I'm at it - you should be looking slightly upwards (15-30 degrees), pick a spot on the ceiling and focus on that through the whole lift (don't close your eyes at all). That will help you have a frame of reference for proprioception (your brain knowing where your limbs are at any one stage) and helps both balance and ensuring that you only pull the bar as high as you need to.

Your thighs should strike the bar about an inch higher than the mid-point from knee to hip. You'll probably bruise there to start off with, so you can see whether you got the same spot all the time by the darkness of the bruise (it's kind of like the idiots version of Rip's white chalk mark).

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