Hang Clean 100kg X 3 above knee, set 3 of 3.

[millachipmunk]

sick quads

[Vatos75]

@millachipmunk :Thanks man!



[millachipmunk]

@Vatos75 i was kidding. unnecessary leg display.

[Vatos75]

@millachipmunk : Lol, true. I should have caught that one.

[StephenAnthonyMusic]

FUCK the USSR! may it rot in hell forever.

[Vatos75]

@StephenAnthonyMusic: No opinion from me, it was just a place I used to train at. Thanks for watching my vid. Good luck with your training.

[TheChase64]

great form, you should try covering down to your knees faster, keep it fast, keep it explosive, keep up the good work!

[KmyFood]

i can do 225lb 4 times hang clean but i really dont know how to do it with correct form. like i never get into the front squat.

[ahmednabil]

just grand , beautiful stuff man

[JJRKnights]

I'm 18, and my flaccid and I've done a 50kg snatch, and even a big 100kg snatch, sensational.

[fuckyou121212121212]

LOL SOVIET UNION FLAG in th background!!!

[bodi343434]

@bassplayer18a7x8 People try to make a big deal about going deeper and what not, just dont worry about it, if you going into a legit competition they dont give a shit if your ass touches the ground or not as long as you complete the lift.

[crackersNmilk]

hey guys, Im a fetus and i can power clean 825. oh, "lol."

[thommydoo]

well. I'm still 16 weighing 140 lbs.. Cleaning 205 lbs. lol

[acdcad328]

very, very, very, VERY nice form.

[mfxdoodist]

im 15 and weigh 57kg pound and i can clean 190kg.

[ChinaNite89]

@mfxdoodist LMAO good job with that clean that's probably better than the world weightlifting champion in 56 and 62kg category.

[scientificallyunstab]

how the hell do you keep your patience with those "16 year old lol'ing I can lift 1000 pounds bullcrapers"...what a bunch of annoying twats...

[1989eob]

your form is better than the haters that keep posting negative comments. keep up the good work

[WtfARabbit]

beast

[CJThaSavage]

I'm 17 and my max on hang cleans is 200lbs. as of right now. My problem is I can't get my form down. My elbow doesn't come up as high as it should. Do you think perfecting my form can help increase weight in cleans? Also what workouts can help increase your hang clean max?

[thommydoo]

lol. I am a sophomore in high school. 16. i maxed hang clean 190. lol

[Vatos75]

@thommydoo: Good lift for you, not sure why you are lol though. Post some vids so your form can be critiqued. By the way, I have C&J 150kg/ 330 lbs (145kg is on youtube) and power cleaned 135kg. Does that make you lol as well? Good day.

[iProVoK3D]

@Vatos75 i hang snatch 100kg and im 16 niggggga

[Vatos75]

@iProVoK3D: I am very proud of you. Post a vid so we can learn from you.

[HelloIamBarnsy]

@iProVoK3D you be trolling...



[Vatos75]

@thommydoo: Just imagine when you are 17! LOL!

[buster999121]

@Vatos75 LOL im 12 years old and can hang clean 1091820928039kg's beat that nigaaa LOL ppl r idiots why cant they understand that u post this vid to show them ur talent not to hear how much anyone can lift :S....thumbs up and keep it up (Y)

[martial12]

@thommydoo

erm dude 190lbs is extremely different as compared to 190kg, I doubt many serious athelete below 69kg can power clean 190kg with good form, much lessa 16 yr old

[fellerun]

@thommydoo Are you talking about hang cleaning 190 pounds lol... clarify with a video fagget.

[thesku11s]

Hey, nice lifts. I noticed you are very flexible/are able to hit rock bottom in the squat with ease and with elbows very high. Did this come naturally for you or did you use some techniques to develop the flexibility?

[MrRubenxx1]

nice man !!

[mrceebees14]

I assume Bulgarian?

[LoBoExtreme]

You train hang cleans every day man??

Whats your routine

You lift 100kg right away or you start with a lower weight..help me man

[LoBoExtreme]

Another question man

You jump and shrug only..or you pull the bar up after you shrug to drop under it

Please help me man

sorry for my bad english

[Vatos75]

@LoBoExtreme. When I 'jump", I actually do not try to get my feet high off the floor. I try to drive the hips forward and upwards and then shrug. Good luck.

[LoBoExtreme]

You force your shoulders..foward..to be in front of the bar

Please help me man

Sorry for may bad eng

[LoBoExtreme]

You pull the bar or you jus shrug it..please help me man

Sorry for my bad eng

[smallburglar123]

crazy....

[mike2abcdefgh]

that was nice but was that 220 pounds.

[Vatos75]

Yeah, the reds are 25kgs each, greens 10kgs, and 5kg metal plates on each side.

[mike2abcdefgh]

ok that makes sense. i better get stronger because my max hang clean 85kgs

[dannyish]

Alright ill work on those front squats. and is it just me or did your wrists/grip tire very quickly where you first started. my hands gets very tired after a few reps from lowering and catching the bar. is that just a lack of grip strength?

[Vatos75]

Do you use the hook grip? If not, get on that. It makes it easy to hold the bar without fatiguing the hands, plus allows the entire arm to remain more relaxed. Also, consider adjusting your grip when the bar is across your shoulder, or after lowering it the thighs, let the thighs absorb the impact a bit and adjust the grip like I do in this vid. Good luck.

[dannyish]

@Vatos75 well ive tried both grips but they kind of both feel the same. ill try it out for a bit more

[dannyish]

did you ever have trouble holding on to the bar when you caught it? the bar usually always slips i find myself holding on to it with my fingertips. and is it supposed to kill your collarbone because thats basically where i catch it, otherwise it would like go into my neck

[Vatos75]

HI, just get more comfortable with your front squat positioning and it will become more natural. Remember to create the 'rack' across the front of your neck by taking in a big breath of air and pushing your shoulders forward. A good drill is to practice front squating with only the bar, with your arms straight ahead of you. Good for reinforcing your positioning. Good luck.

[eamonob84]

good work! that's some very impressive weight, especially from the hang. one thing, though--except for the 3rd rep, you caught the weight and then dropped lower. try to catch the weight at the bottom of your squat so you can stand right up as soon as you do instead of catching it and then dropping into the full squat.

[Vatos75]

Thanks. I was practicing getting a good pull and then smoothing the rack into the squat. I was never the person to catch the light cleans in the bottom of the squat. I just pull each one and once racked, I ride it down. If the weight if heavy, I will have no choice but to catch it low. Thanks for your comment!

[cubspackers4]

Lol this guy is lucky he doesn't fall and pop one of his balls

[Vatos75]

Thank you for a quality comment.

[Vatos75]

You are lucky that doesn't happen to you while you are wishing you can do what I do!

[slyuncle913]

Has doing hang cleans helped your vertical jump?

[willis1116]

finally somebody doing the exercise like your suppose too, instead of these disgusting High School power cleans

[Vatos75]

haha thanks.

[hipoxantha]

nicest flag!

[IrishMarc1]

Nice.

[jordanisasouthpaw]

when I do my hang cleans I never squat down once I catch the weight...I am wondering is this the form I should be going with??? are you catching it and then squating for another reason is my form incorrect???

[wisdometernal]

I don't squat down either. I load with the bar just at the mid quad and clean from there. And at the top I don't squat either. Catching it and squatting just helps you train the traditional Clean technique in my opinion but for a hang clean isn't necessary.

[Derek78787878]

he's doing hang squat cleans as opposed to hang power cleans which is what you seem to be doing. either way is fine

[sjktss]

you're doing power cleans. it would be OK to add some full cleans into your routine. nothing wrong with mixing it up.

[133Daddy]

whats up with the Soviet flag?

[Vatos75]

ahah nothing man, there are just different flags all over.....I suppose to represent different lifter's nations.

[Lifting4ugirlz]

wow, this dude just reps 10lbs lower than my max, thrice!

[Vatos75]

ahah thanks. This is two years ago!

[madebypezltj]

ESO ES LEBANTAR PESO REAL algo bien semon yeah

[Vatos75]

I was curious if you have been noticing that training with full hang cleans has improved your vertical leap at all? If not, is there a power exercise you'd recommend? thanks

[funkgoosey92]

wow this is incredible! how much do you weigh? really your technique is astounding I applaud you

[Vatos75]

Thanks a lot man. I weighed 176 lbs then. This was my first week of being coached after 2 years of training myself. More recently, I have done 115kg for 2s x 3reps. Please view my other vids.

[NATEDAWG627]

220lbs

[chargerooo]

how much is that?

[epirvsflavivs]

good cleans and beautiful legs

[gangstahblu]

What'd you do to increase your flexibility? The bacc of my heels always raise up in the bottom are part which throws me off balance.

[Vatos75]

Make sure you are stretching your calves. Keep your chest up in the hole of the squat. You can also squat with small plates under your heels and wean yourself off of them. Good luck.

[rapt0r12345]

last rep was best form

[superdeluxedotcom]

they would be in russia.....

[Vatos75]

PRs. 2 sets x 3 with 120kg (264 lbs)

[elixirnova]

Wow that was pretty nice looking!

[ar53nalfc]

Hi, I enjoyed ur videos very much. What should be the correct grip like after u racked the bar while keeping the elbows high? Does all the fingers have to be touching the palms like u are still gripping the bar tightly? Or shld the bar be resting on the tips of the fingers? My coach has been stressing me to use the former but i am having flexibility and elbow issues doing that and that make it really hard to jerk the bar up using that type of hand grip.

[Vatos75]

You don't necessarily have to continue to grip the bar after the catch, but I have found that after lifting for a while and getting more flexible, I tend to hold on more.

[FUZZYisBIG]

Your coach is an idiot. If you have to rack with the finger tips then that is fine.

[AusWeightLifter]

Watch some of the videos posted by Miles Wydall (youtube name mileswydall, top QLD and Australian coach). He gets his athletes to lower their elbows in line with their nipples before doing the jerk.

Personally, I can keep my elbows high and have a complete grip on the bar. But, before my jerk I take a grip a hand inside my snatch grip.

[Vatos75]

Thanks for the tip, I actually now keep the elbows lower and my hand on the bar, btw. Good luck with your training.

[LivingSymbiote]

whats the point of doing this useless exercise?? all you are really exercising is your arms and shoulders, and reallly nothing else! I just dont understand this and i really dont feel it in my legs like i would if i were doing squats. Do squats, squats are better than this useless exercise! I dont see how hang cleans do anything that squats cant!! And hang cleans dont even target a specific muscle group!

[louroreroes]

you should try to excercise your brain once in a while, besides i din´t see you cleaning 100kgs...

[Vatos75]

Thank you.

To the original poster: I have triple with these with 115kg (253 lbs).

[Vatos75]

Um..yeah. 1)This is training for the clean. 2)One has to explode with the legs to get the bar moving, NOT using the arms and shoulders. hahaah It is clear that you can't clean properly. 3)I do squat..and just hit a 2xbw front squat ATG, with no belt. 4)Not all lifting is to target a "specific muscle group". P.S. what "specific muscle" does a squat target?

[Letsfightlove]

yeah, cleans are for overall explosiveness...smart guy.

[qfizz213]

if you dont feel it in your legs then your doing them wrong your either resting it on your hips or legs rather than what this guy is doing this excersice works out your legs and most of the upper body. Trust me I do this work out everytime I got to the gym and it cuts the time I spend in there by alot

[dayodity]

Hang clean targets your core to develop explosive power through the hips, ankles, and knees. Your hips are the most important part of developing explosive power, not your quads. You shouldn't necessarilly feel a lot of intensity in your legs, though some, and especially not your arms. If you think this is an arm workout, you're doing it way wrong.

[hulkout666]

I like the way the clean is combined with a front squat. Most guys who I see don't go down as low, but doing it your way is much better! Keep it up!

[katrinski]

great lift! im taking notes of your form to improve my own.

[hanbacca]

that is kickass great job!

[jmm121884]

nice lifts.

[megso3]

good technique unlike the other pussys who use straps and shit

[keysersozae]

well done, smooth PCs. it is clear that your competative CL is far above that weight.

[Vatos75]

Thanks man, that is almost a year old. My current best clean is 145kg for 2 singles.

[mit2009]

I'm no expert but when you bring the bar down to you knees, are you putting some strain on your back? Just asking coz I've never seen anyone do that before.

Although great job with the composed lift!!

[Vatos75]

Well, I am keeping my lower back tight, not rounding it forwards..and all the movement in lowering the bar is occurring at the hips, mainly the hamstrings. The back isn't moving.

[rockymaivia05]

I don't know if you are going into a full front squat at the end on purpose or not, but at least on the first lift you didn't need to squat down as far as you did. The purpose of squating down to catch the bar is just to get under the bar; once you have caught the bar you shouldn't really go any lower because it is wasted movement (unless you are going down that far on purpose to work front squats).

[Vatos75]

I was just practicing the rhythm of the full clean and working on racking the bar fast. I work power cleans at separate times. Yesterday hit a 120kg Power clean and jerk it for a double.

[JuTobsen]

yes you have a very good technique

[mamacue]

great technique, very clean

[hiprocka]

What's the advantage to jumping under the weight like that versus pulling it up to the upper chest and then rotating the wrists?

[Vatos75]

I was just practicing the racking the weight and moving into a full squat clean. As one gets better at this and catching the weight lower, more weight can be used. The exercise you mentioned, the power clean, is a good assistance exercise.

[perzinator]

nice brah i do these and SLDLs in my training routine. no need to squat lol those 2 exercises skyrocket it up enough already

[Vatos75]

You don't do any front or back squats? If you do full squat cleans, you should get started with squats man, even if you are gaining strength without them.

[HeangKoing]

Looks very easy!

[Vatos75]

Worked up to 116kg x 3 reps.

[barks217]

thats great, keep up the good work

[Vatos75]

Hang clean PRs 3 sets of 3. First two sets with 105kg, last set with 110kg.

[Vatos75]

I have moved the stance in a bit and it is working out well. Just did a 137kg C&J @82kg BW.

[judotaffy]

Thats very good 100Kg for a triple is motoring.

[Vatos75]

Yeah, I gotta bring it in a bit.  I didn't realize it was that wide until I watched the video.

[ageofempires]

its fine though it if works for you, my stance is too close, i cant pull as hard though with a wider stance.

[ageofempires]

why do you have such a wide stance?

[chicanerous]

Stance looks fine to me. Though, when pulling from the floor, I'd start further in.