Topic: Newbie Having Difficulty With Cleans

[DougChin]

Hi all,

I am a retired powerlifter looking to learn the Olympic lifts, mainly just to stay in shape.  I do not have a weightlifting gym or coach (YouTube doesn't count), but am looking into that now.  In the meantime, I have been just trying to learn the lifts and assistance exercises and have a few newbie questions:

1) I am having a bear of a time with the final clean position, at the shoulders.  It seems impossible for me to get my arms in the proper position.....it's as if my arms won't bend enough for my hands to get even close to my shoulders.  This of course makes it very hard to properly clean a weight and front squats have been near impossible.  And when I front squat and try to force it, the pain in my elbows and wrists is unbearable.   Has anyone ever had a problem like this?  Is it possible to be too bulky or is it just a matter of flexibility?
2) Are there any other powerlifters out there that have made the switch that can relay their experiences?  I am wondering what hurdles you had to overcome.

After 20 years of powerlifting I need a change and so far the training has been fun but challenging.  Any help would be appreciated, thanks!

Doug

[Andy Dick]

Doug,

Check out this topic it has some of the stuff you are looking for: http://weightliftingexchange.com/smf/index.php?topic=4814.0

Andy

[Jesse Gibson]

Doug:

We are in the same boat... actually, it gives me hope to hear of your woes (sorry)  but they are basically EXACTLY like my own! These guys are strong, flexible, and FAST. Hell, I cannot even begin to think of dropping (BAM!) into a full squat for the snatch and the clean.

But I am hard headed and do no give up easily. I suspect you are the same. Keep working.

Jay Gibson

[Mike Wittmer]

Hi all,

Is it possible to be too bulky or is it just a matter of flexibility?


After 20 years of powerlifting I need a change and so far the training has been fun but challenging.  Any help would be appreciated, thanks!

Doug

I hate to be the bearer of bad news but the answer is yes, especially after 20 years of powerlifting.  However, nothing is definite.  It may take quite a while to gain some flexibility.  A coach would be able to look at you and give you an idea as to whether or not it is possible.

[Dave Chiu]

I used to think some guys just couldn't rack the bar correctly -- now I think almost all can if they do the following:

I start beginners w/ 3 combo exercises to build flexibility and power/rhythm. These are things the typical athlete/powerlifter DOES NOT ALREADY DO WELL:

#1 Roll-ins + Front Squats -- Place the bar on the spotter rails of a power rack (or on stands so that it is held by the flanges and can rotate) at chest height. Roll the bar into a good Clean Rack (firm in against the base of the neck, below the Adam's Apple, well "shelved" across the delts and collar bone), stand, repeat 5 times keeping elbows above hands coming in and going out, so elbows have maximum space away from hips at catch position. Than add FS, getting lower by thinking of sitting BETWEEN ankles. Most people have great trouble w/ the Rack and FS at first, but these are the best way I've found to get right fast (I no longer believe that some guys just "don't have the flexibility" to Rack and FS properly).

#2 Squat Jerks (Jump Squats) + Snatch Squats -- teaches full body power and timing/connection by covering the same high amplitude as a Power Clean w/o the complexities that #1 helps address. Take a Sn-width grip, placing the bar at the top of the traps ("high-bar" just below the big knob at the base of the neck), squat deep (btwn ankles) and hold for a half second. Squat up patiently, as if pushing the floor away, accelerating during the last 6", and carrying thru the thrust w/ the arms to an overhead catch, bending the legs and/ jumping the feet outward as for power CL or power SN. It really helps to have a good spotter until you get good at catching the bar on the right spot yourself w/o adding too much work for the shldrs when lowering for the next rep. Once you get OK at these for 5's, add the SN Sq (Overhead Sq -- butt btwn ankles) for two reps after the second Sq Jk to gain the strength and flexibility these are great for.

DL + Romanians -- teach how to leave the ground and keep the bar close while holding a good back. Alt grip as for DL's (switching every set) is OK here, but it's a good place to intro the hook grip too. Focus on leaving the ground properly, feeling the steel against the shins then pressing w/ the legs while keeping a good back, rocking twd the heels to get the knees out of the way, then shifting the knees fwd as the bar passes, keeping the shldrs out front until knees and hips fully extend together. Glide the bar down the thighs by taking the hip bkwd, holding a good back and NOT bending the knees until the bar passes. IT IS VERY UNLIKELY that you can learn these on your own, even though they have the same start and finish positions as regular DL. Add Romanians to reinforce the good back and close bar feel, following thru on the top w/ shrug and toe raise to prepare for good CL and SN pulls.

Most coaches don't start w/ these, but I have put a lot of trial and error into finding how good they are at developing the things most new lifters are most deficient in.

Happy Hoisting!!

[DougChin]

Thanks for all the feedback! 

Andy - Thanks for the link....good info.  Next time I will be sure to search.

Jesse - Yes, it's nice knowing you're not the only one having problems.  Maybe we can share notes on this journey.  You're a big boy, so if you can get into position I am sure I can get my petite frame to cooperate (I am 5'4" at 198).

Dave - Thanks so much for the exercises!  I will add these immediately or at least try.  May I email you with specific questions? 

Thanks again for the help....I am sure I will need more!

Doug