Clean form advice

[IW30]

Ok so these are pretty awful, how can I learn to extend/use hips properly in cleans?

Are there any useful cues for it?

http://www.youtube.com/watch?v=jVh8etihuxI

*I know this is way too heavy, just wanted to show what happens at limit lol.

There are some lighter clean videos around on my channel, all tragic.

Please help! Any constructive criticism/advice welcome!!

[azolylifter]

Think of opening your chest at the top. You actually do it, but you're already going down under the bar. Wait on the pull before getting under. Finish the extension!!

[Koing]

Your not sweeping the bar in enough. Keep it closer and you will make better contact, you rush it and don't keep the bar close enough.

Think of ramming your head *up*. IF you RAM YOUR HEAD UP the rest of your body will follow correctly. IMO people respond better when I tell them to get their head up as oppose to their hips. When I say hips they think of pushing their hips forwards but not getting them up as well.

Strong squats.

Get some videos of you Cleaning just the bar and sweeping it in properly. Do 3reps x 8sets at the start of every session and it'll get better. You have to put in the hrs to make it work.

Koing

[IW30]

Cheers guys. I'll defo try out those cues and try extending more. The heads cue sounds very smart.

For now I'm gonna hammer FS on your advice, 2/week 3rm add 1kg/sesh (need to figure out how to make micro plates and weigh the collars at gym too lol).

For loading do you just keep attempting a weight till you make it (e.g. do you add every session or do you repeat a 3rm if last session was hard?)

Will do, will try doing some later... legs in pain atm, need to do mob work.

[IW30]

Originally Posted by Koing

Your not sweeping the bar in enough. Keep it closer and you will make better contact, you rush it and don't keep the bar close enough.

Think of ramming your head *up*. IF you RAM YOUR HEAD UP the rest of your body will follow correctly. IMO people respond better when I tell them to get their head up as oppose to their hips. When I say hips they think of pushing their hips forwards but not getting them up as well.

Strong squats.

Get some videos of you Cleaning just the bar and sweeping it in properly. Do 3reps x 8sets at the start of every session and it'll get better. You have to put in the hrs to make it work.

Koing

Sounds silly but what do you do after you ram your head up? Also I seem to be missing something from the catch... like it just kinda crushes me and I lose it. And for some reason I can't see to catch/dive under pulls that look like pulls (well the 105 pulls I did after the miss), if that makes any sense at all.

http://www.youtube.com/watch?v=6Vzm5...1&feature=plcp

[IW30]

^ Sorry will get bar work videos up soon, forget to film them all the time.

[Koing]

Originally Posted by IW30

Sounds silly but what do you do after you ram your head up? Also I seem to be missing something from the catch... like it just kinda crushes me and I lose it. And for some reason I can't see to catch/dive under pulls that look like pulls (well the 105 pulls I did after the miss), if that makes any sense at all.

http://www.youtube.com/watch?v=6Vzm5...1&feature=plcp

When you ram your head up you pull under it and rack it.

You look pretty good. The bar going up is fine, you don't quite finish but it isn't too bad on Cns imo.

You get under well but you collapse a bit and you don't stay as tight as you could at the bottom, it crushes you a bit. Keep your chest up and it's just a timing and practice thing to get right.

Intermediate lifters don't get as tight as more experienced lifters as fast. This is why experienced lifters need less bar height to rack a given weight. They can snap bolt strong faster on the Sn and the Cns.

You have the height for 105 easily.

Is your weight buried on your heels when you rack under the bar?

Get some bar work videos of your Cns mate. 3reps from hang and from the floor.

As for FS I'm finding it easier to go for my 1kg each fortnight and each week inbetween I try for a 3RM but I get 2 and so be it. But the following week I turn that 2 in to a 3rp. I've done it with 180 and 181 so far. Missed 182 for 3 but I'm confident I'll nail it on Wed.

Koing

[IW30]

Originally Posted by Koing

When you ram your head up you pull under it and rack it.

You look pretty good. The bar going up is fine, you don't quite finish but it isn't too bad on Cns imo.

You get under well but you collapse a bit and you don't stay as tight as you could at the bottom, it crushes you a bit. Keep your chest up and it's just a timing and practice thing to get right.

Intermediate lifters don't get as tight as more experienced lifters as fast. This is why experienced lifters need less bar height to rack a given weight. They can snap bolt strong faster on the Sn and the Cns.

You have the height for 105 easily.

Is your weight buried on your heels when you rack under the bar?

Get some bar work videos of your Cns mate. 3reps from hang and from the floor.

As for FS I'm finding it easier to go for my 1kg each fortnight and each week inbetween I try for a 3RM but I get 2 and so be it. But the following week I turn that 2 in to a 3rp. I've done it with 180 and 181 so far. Missed 182 for 3 but I'm confident I'll nail it on Wed.

Koing

Bar work as promised! Sorry for the crappy angle.

http://www.youtube.com/watch?v=2wi5GVHEEFs

http://www.youtube.com/watch?v=avZOKyxkCWY

Also I emailed some guys from SMUC and plan to train there a couple times in June (the week of after the 10th). I was wondering how does it work there membership wise, do they do daily sessions or did u join up for a 3 months cos it aint that exp anyway.

[Koing]

I was expecting some full Cns with the bar, not some pc with the bar and your grip is uber wide, or is it a short bar?

3month membership is £100. No coaching until term time there isn't enough students for Kazem to coach. You can train when you want and I guess you'll have to speak to a few of those guys who lift as to when they train.

Koing

[IW30]

Originally Posted by Koing

I was expecting some full Cns with the bar, not some pc with the bar and your grip is uber wide, or is it a short bar?

3month membership is £100. No coaching until term time there isn't enough students for Kazem to coach. You can train when you want and I guess you'll have to speak to a few of those guys who lift as to when they train.

Koing

Cool thanks. My calves hurt a little from squatting, but yeah I should/could have filmed full cleans (will do that fo sure next time). Its a normal size bar, and my grip was wide, I feel its eas(ier) to use hips from that grip.

Do you know is kazem will be coaching anywhere/know the names/contact details of people who lift at powerbase. I'm planning to get down there this Friday, would be good to make contact with lifters there before going.