Form check for hang cleans

[rookie belt]

Form check for hang cleans


also any1 know a better way to drop the bar back down? It takes away energy for the next clean doing what i do, (I am aware of bumper plates)

I also have 2 other videos that need form checking,
one is hang snatches and another is a hang cleans but its 12 reps but the angle isnt as good.

EDIT: After the 4th rep, i tried to lay the weights on my thigh for a sec, but i couldn't do it, that's what all that wiggling is about

 

[Perfect Moo]

It looks like you're not actually catching the bar, but instead pulling it up to your shoulders. Try and actually get under the bar, like this:

 

[CRZA]

I suck at oly lifts, but try focusing on getting under the bar.
Are you trying to do a power clean or a full clean?

 

[Perfect Moo]

I always thought that hang cleans are supposed to be done to a full squat, and that power cleans should be done from the floor.

 

[rookie belt]

I suck at oly lifts, but try focusing on getting under the bar.
Are you trying to do a power clean or a full clean?

im trying to do only power cleans, until my knee heals, mild patellar misalignment.

how bad is it when i widen my stance to catch the bar instead of squatting lower to catch it?

oh and i am planning to do full cleans later,

Oh, i see what you mean now. ok ill try to get under the bar more, will post new video with advice given later

 

[ASUThermo]

Hang refers to starting in the hang position, power refers to catching it in the power position. He was doing hang power cleans more or less. The b&w video was a clean and jerk.

I am impressed with sandals the though.

 

[CRZA]

I dont know how bad it is. But its a def a bad habit and will be hard to fix if you keep doing them. It also makes getting under the bar alot harder.

 

[Perfect Moo]

You should widen your stance slightly, but only to a stance you'd use to front squat.

 

[rookie belt]

Hang refers to starting in the hang position, power refers to catching it in the power position. He was doing hang power cleans more or less. The b&w video was a clean and jerk.

I am impressed with sandals the though.

LOL holy shit, you have really good ears. I replayed it to see if my sandals were showing. It wasnt.

Front squat wide, got it. I see a lot of people cleaning 300s doing the same thing I do (wide stance catch), I figured they arent benefiting from the clean as much though that's the only tradeoff for doing such a heavy weight? Plus it doesn't look as clean lol

 

[Perfect Moo]

LOL holy shit, you have really good ears. I replayed it to see if my sandals were showing. It wasnt.

Front squat wide, got it. I see a lot of people cleaning 300s doing the same thing I do (wide stance catch), I figured they arent benefiting from the clean as much though that's the only tradeoff for doing such a heavy weight? Plus it doesn't look as clean lol

You can muscle up quite a bit with bad technique. There's tons of shit videos on youtube of idiots attempting to clean but failing miserably and titling the video "perfect form."

Watch videos of olympic medalists and you'll see none of those bad habits.

 

[toonie]

You can't tell you're wearing sandals from the sound. Your sandals show in the last couple seconds. ASU has good eyes.

Also, your grip is fairly narrow.

 

[elevate]

Do you do any front squats? You need to work on your rack position. For one, like Toonie mentions your grip is too narrow. Even when you readjust your elbows on the catch you don't have the bar seated properly and your elbows aren't up. Once you have heavy weight on the bar it's going to slip off your shoulders and jam your wrists. The bar should be racked across your front delts and your upper arms parallel to the ground such that if your hands slipped off the bar, you'd still be able to keep the bar in place. Remember, you're catching the bar with your shoulders, not your hands. Practicing front squats can help engrain proper rack position.

 

[thirdlastchance]

1) reset between reps. In fact, for the clean i would suggest limiting yourself to 3 reps max, and resets between each rep. It's a highly technical lift and a power-movement, and they don't correlate well with fatigue.

2) turn your elbows out- makes it a lot harder to pull with your arms.

3) shoulders in front of the bar. It's going to feel weird at first, but you want as much of your body over the bar as possible. will help with the hip drive component of the triple extension.

4) chest out, with shoulders forward- activate the lats.

5) i really suggest using lifting straps to practice the triple extension. straps are the easiest way to take your arms out of the equation and teach you how to get the bar up without muscling it up.

try take one from the side. ideally the bar should be moving up in a straight line.

 

[thirdlastchance]

oh, and straps will teach you the proper triple extension height for cleans without you actually having to get under the bar (until your knee heals). a full clean only gets the barbell up a little above your waist then you have to pull yourself under. the snatch height is around your nipple region. the catch is freaking fast.

 

[ChocolateNinja]

Are your toes pointing down as you do the jump or are you doing it with flat feet? I can't tell if you are in the video.

I never catch the clean in a squat position, I've not found I've had to yet.

Hang Clean Form / Tutorial - YouTube

And to the lowering of the bar to the hang position again, you may just have to get used to it. I have to do it the way you do it.. Really i'd perform less cleans if I were you, do 5x3 or do singles.

 

[toonie]

1) reset between reps. In fact, for the clean i would suggest limiting yourself to 3 reps max, and resets between each rep. It's a highly technical lift and a power-movement, and they don't correlate well with fatigue.

2) turn your elbows out- makes it a lot harder to pull with your arms.

3) shoulders in front of the bar. It's going to feel weird at first, but you want as much of your body over the bar as possible. will help with the hip drive component of the triple extension.

4) chest out, with shoulders forward- activate the lats.

5) i really suggest using lifting straps to practice the triple extension. straps are the easiest way to take your arms out of the equation and teach you how to get the bar up without muscling it up.

try take one from the side. ideally the bar should be moving up in a straight line.

I agree with everything but the last part. Bar path should not be straight.

 

[rookie belt]

"Remember, you're catching the bar with your shoulders, not your hands. Practicing front squats can help engrain proper rack position."
That was very useful, did not think of it like that, cleared up a lot for me.

"2) turn your elbows out- makes it a lot harder to pull with your arms. "
elbows out on the catch or at rest?
How wide should my grip be? its currently slightly wider than shoulder width. should it be no where near my shoulders? like military press?

Are your toes pointing down as you do the jump or are you doing it with flat feet? I can't tell if you are in the video.
They are flat, should it be curled pointing down?

From the side view: This is a earlier version of me doing cleans, is the bar moving in a proper line?

I also noticed that I am not quite catching it with my shoulders, I will definitely work on that.
was doing around 12 reps earlier just to get the form down. I'll aim for 5 now.
also my upper arm appears to be parallel to the floor, or is it not parallel enough?

Also my thighs do not help bump the weights up, A lot of other people do it, but I figured I'd learn how to when the weights get heavier.