Topic: Clean technique

[wichita]

Hey,

Iv always wanted to get into oly lifting but for various reasons never have. Lack of coaching, no rubber plates etc. I found a new gym which atleast has some decent plates in it and Im going to university in october where there is an olympic lifting coach. Been following a SS style program for a few months up to DL 140x5, squat 110x3x5, bench 55x3x5, ohp 45x3x5. Just started teching myself the clean but was hoping for some tips on my technique and what to train until october. I was thinking focus on clean technique, front squat, rdl and push press but what sort of programming I have no clue.

First session:

V200810 15 090001

V200810 15 040001

http://www.youtube.com/watch?v=x1CLHfT3Bb
Second session:

V230810_13.510001.3gp

V230810_13.540001.3gp

V230810_13.590001.3gp

V230810_14.050001.3gp

V230810_14.090001.3gp

[Albert B. Gonzalez]

doin cleans inside a cage could be your first problem\

[wichita]

Its that or nothing Im afraid. Out of 7 gyms in my area this is the only one with a squat rack, let alone oly platform

[Mike Cook]

First, make sure your lifting area is as safe as you can make it.  It looked like there were some bars or something just a few feet behind you.  You, and whoever is nearby could get really hurt if you are trying to lift and and you trip over something. 

Have you been practicing front squats?  If not, start doing that.  Also, keep your shoulders in front of the bar longer.  Also, practice doing a front squat immediately after catching the bar in the rack position.  Finally, spend some time watching videos of world, european and olympic champions on youtube.  Try to notice the difference in technique between some of the lifters.  Try to notice how their technique differs from yours.  Good luck. 

[Aussie]

mike touched on some good points. Safety is number one when working out. Doing something like cleans (or snatches), anything dynamic in an area where there's loose objects laying around, could mean a disaster. Doing it in the squat rack is not really useful, nor overly productive. It does though give you a 'special' area which shows other people that your working.

One thing I noticed was your foot work was okay. You went from the pulling position (where feet should be about hip width) to the catching position where your feet should be a bit wider (while knees are still pointing out,  You'll generate more power with your legs closer together. Only problem is...that there's not much in the area for balance if their too close.

My coach told me when i started, that you can never be too rich, too famous or too far over the bar. While i'm sure about the first two, it's the over the bar comment i question. I am sure though that you need to have your shoulders slightly over the bar, while your hips down in the starting position, then it's all systems go!

where are you

[wichita]

North of England currently, but Im moving to Birmingham during term time which means I can get an oly coach and decent equipment. Ill try keeping myself over the bar more when sitting back today, and make sure I put those bars on the other side of the rack. Thanks for the comments, Ill get some more videos today. At least its 1 form of coaching I can get now

[tychver]

North of England currently, but Im moving to Birmingham during term time which means I can get an oly coach and decent equipment. Ill try keeping myself over the bar more when sitting back today, and make sure I put those bars on the other side of the rack. Thanks for the comments, Ill get some more videos today. At least its 1 form of coaching I can get now

You should be able to find a weightlifting club within driving distance in most of the North:
http://www.northernweightlifting.com/index.php?option=com_content&view=article&id=67&Itemid=143#

[wichita]

I focussed on keeping my hips down but getting my body further over the bar this session but I was extremely fattigued by the time I started cleans, catch was sloppy and it just felt wrong. At any rate, some vids. 60x3,3,1,1 and 50x3. The 50 is far too light to show much I think. I really need to work on moving myself around (under) the bar quicker just arent entirely sure what to do for that.

50

PC50.3gp

60

PC60.3gp

PC60-2.3gp

PC60-3.3gp

PC60-1.3gp

And there is one out in York which is about 35 miles from here, but I cant drive so Its got to be accessable by bike or train which york isnt really. Iv already checked with the BWLA but theres nothing that I can get to easily.

However in Birmingham there is the Colloseum gym which is run by Lee Marshall and Im quite sure the Uni has oly platforms, bumper plates and oly coaches so I should be fine there

EDIT: Looking through the videos it seems pretty clear my knees arent under the bar.