Topic: Clean technique problems!

[siimon89]

Below is a video of me doing a Clean. Sorry for the speed, I didn't know how to make it in slow motion.

clean

As you can see I'm pretty much hip thrusting the bar up which makes the bar path a loop and around. This of course limits how much I can lift as it gets heavier. I've been working on not thrusting the bar for almost a week straight now, but it still feels hard and I can't really seem to get it right. The video was filmed a couple of days ago.

I've tried reintroducing the vertical jump with and without the bar to get that real double knee bend and vertical path. With a wooden stick I can get it to brush my upper thighs, but when adding a bar it still bounces of just after initiating the jump/double knee bend.

Really need help and all the cues and suggestions I can get to fix the bar path.

Thanks,
Simon

[Shaun Le Conte]

I am concerned about your ankle flexibility. Your shins are too close to upright when squatting

[Jim Storch]

I agree with Shaun about your ankles.

And, it looks like you are trying to reverse curl the bar instead of keeping it close to you.  Bend the elbows outward instead when you bend them.

[siimon89]

Yeah you guys are absolutely right! I've been working quite a bit on ankle mobility and such and it seems my ankles are more flexible than before when standing. But not so much when down in a squat position.

Any good stretches you can recommend, maybe bringing the bar on top of the knees in a squat position?

Thanks,
Simon

[Shaun Le Conte]

Whatever you can do that makes you feel a stretch in the squat position - I don't like using the bar in that manner, i just squat and put my weight on each ankle.