How To Clean With Proper Technique

People don’t realize that the power movements are just strength movements that are transitioned, similarly to how skaters chain tricks together with a seamless transition.

You’re maxing out the range of each component lift so you can eventually get the bar above your head…like shifting gears. Remember the bar moves directly upwards (more or less). You move around the bar.

From a physics standpoint, you’re accelerating the bar far more than you would in a deadlift, and you’re popping into a triple extension so you can generate maximal force to accelerate the bar. Then at the point where the bar is weightless (the point where acceleration up is equal to gravity down) just before the bar begins to fall back down, you use the triple extension to rebound the body into a squat, under the bar. Timing is critical here because the squat functions as a shock absorber that also rebounds at just the right time. Feeling it is everything…

okay let's try it

Great tutorial!

Got a tutorial for a power clean?

istg this is my gym

Women ☕

She also needs to keep her elbows up

Tried this in the gym this morning. I love it! Will be incorporating these into my routine

Front squats???? ☠️☠️☠️☠️☠️

She's not too smart. She's perfect.

I tried and almost lost my Johnson

Save

Hello

That form was scary. I watched a guy snap both his wrists in High school cause he didn’t get his elbows up on a clean.

She needs less weight

I did power cleans for the first time today, without weights though since ive never done them. I managed 3 sets of 10 reps.

What if you can't do a deep squat? Would just squatting at parallel count

She’s a badass for trying and not being afraid to fail! ❤❤❤

She's dumb. Start with an empty barbell. Technique over everything!

I still have that same map of Texas since '92!

Why why why are we front squating????

God this is horrible advice

It hurts too much when I put the bar on my shoulder/upper chest. I don't have much meat there😅 Any suggestions?

The bar brushed my brush😢

Very good information thank you

I'm a weightlifter and that movement makes my knees hurt just watching

Cleans take skill and are learned, 135 was light weight until this was introduced💀💀💀

Why does he point his toes directly forward?

Such a stupid exercise.

THANK YOU!!! Slowing it down and watching each step of progression really helps. I always feel like im pulling up too quickly and i feel off balance most of the time. Gonna do this and hopefully get this nailed down!!

Now do snatch

Fact!

Also focus more on pushing through the ground

the algo Knows, i did all of this after checking my form just yesterday

Does this also apply to a standard power clean?

Great info 🤙

What body part would this workout mainly target? I want to start doing them but don’t know what day to incorporate this workout into

Can complexes like these (such as the 'bear' barbell complex) replace the need for isolated workouts like deadlifts, squats, overhead press?

I’ll eat it.

Recipe for back injury !!!! This movement should be bannned

Thank you

These exercises to train the clean are very helpful. Have you ever considered doing a video about transitioning your hand placement from the front rack position (elbows forward, wrist bent down) to a pressing position (e.g., when executing a clean press or clean and jerk). I have not seen a lot of coaching on this topic.

This analysis is incorrect, she stabilizes the catch multiple times at the bottom and doesn’t have the strength come out of the bottom. She needs to get stronger. Sorry, I know that’s more boring than a magical ritual from the eastern bloc…

The girl is going for a strict clean though, the guy is performing a hang clean.

Still have to remember to shift the knees forward when brushing the thighs with the barbell.

Ty Hoss.

Thanks 💙💙

Quad contact is hard.

Technique is everything.