Topic: Videos: Please critique my cleans, tear me apart!

[Vinh Dao]

So i've been doing the 5x5 program for a little while.  I've decided to substitute my usual pulling with cleans.  I have never had any formal coaching, except watching internet videos and reading, so i expect my technique stinks =).  I am doing cleans for the purpose of increasing speed for grappling and not for competitive lifting.  However, in order to move more weight i would like to have relatively good technique, so i need you guys to rip these videos apart.  I've posted this on other forums, and so far i know i need to:  speed up the first pull, get the bar closer to my body to get more shrug, and catch the bar higher so it doesn't come crashing down on me, let me know what you all think.  thanks!

anyways here are the videos:

[Chris Ⓐ LeRoux]

Vinh,

Some weightlifters and coaches believe in easing the bar off of the floor. I do not. I believe you should accelerate as much as possible, while maintaining proper position, all the way through the pull with a final burst of everything you have at the finish.

You seem to be intentionally pulling in slow-motion. I advise pulling as fast as you can and larning how to control the movement at full speed.

Thanks for sharing. Please keep us updated with regular videos!  8)

[Rob Macklem]

My 2 cents worth

1st off for someone with no coaching your technique doesn't suck. You hit most of the positions you should(From the floor up to and including  the "power position" image1 and11.) But from this position the bar gets away from you....(actually more likely your body is getting away from the bar (see image2). This is how high the bar is(image 3) and it crashes down to image 4. The last image shows you can get into a low position(excellent) But elbows higher and back more erect (practice Front squats). Catch the bar where you pull it..the bar dropping a couple of feet is going to injure you.

Chris right about speed. I say Too much thinking ...you need to be on autopilot. In the same way as learning a takedown, at 1st you learn the move slowly and think it through and then its ALL about quickness(reflexes).
You need more jump-pop in the motion. I've found it useful to do some jumps onto boxes for height BEFORE doing cleans. This excites the same neurons and I believe has a carry over effect.



Doesn't look like you're using hook grip,,,use it.
Flex you wrist slightly towards the body in pulling, definitely don't cock the wrist away from body, elbows always out and up rather than back.

[Vinh Dao]

Here are a couple more videos of recently.  I feel like i'm having more trouble with them, like my form became uglier as a result of trying to pull faster on the first pull and not dropping as low to rack the bar.  Please help!

[Rob Macklem]

Nobody said it was easy, :wink:  lots of drilling with light wts and the just a bar. Be patient, get a coach if you can.

[Chris Ⓐ LeRoux]

Very nice post Rob. It's nice to see the community taking advantage of the forum's features and contributing their expertise to help people.

Thank you.