Clean Techniques

[Tj5923]

what the lol

[manlycurlsDOTcom]

Some of my feedback on technique:

- Straighten your back by taking a big breathe in prior to pulling

- Stand up with the weight, don't pull back

- Drop the clean pulls, you are ingraining bad pulling technique with them. Instead, do high power cleans.

- Extend with the barbell, push hips forward with all your power.

- Catch the barbell like you mean it, be solid on the ground. The barbell is owning you every time you catch it.

Have a look at my blog and Youtube videos to get a better grasp.

[polishdrummer94]

terrible..

[BostonBakedBeans100]

you should be dropping your hips a bit faster..

[FreezingOrange]

try a narrow grip that allowed me to increase my max clean to 165 pounds like narrow as in a little bit narrower than shoulder width

[natedogg58341]

U CAN NOT LIFT PROPERLY, BITCH NIGGA!

[acedede]

Why do you keep dropping the weight o.o

[vic2340]

i Think its great, it simply shows the different ways to do cleans. It makes me kind of mad though because at my college they have rubber weights and the same type of mat yet you are not aloud to drop the weights. This is a school with a track team, A wrestling team and a soccer team. these workouts are crucial for me to get better at jumping and i can even do them

[thelegendz]

Is there a difference between a power clean and a full clean?

[mousecatcher1]

@thelegendz Yes. It's your receiving position. High receiving position = power clean. Low receiving position = full clean = squat clean. "Low" means hips below parallel (knees). When you see just "clean" it's whichever one you want.

[bmx42O]

so funny

[lukesta9207]

i cant do proper cleans... i dont have enough flexibility in my forearms and wrists..

[Dubzasterz]

@lukesta9207 i didnt, you must practice with the bar either before or after your workout to really get your flexability.

[secutorclaudius]

looks like he catche it pretty high then drops into a squat as an afterthought. i see those olympians catching it bellybutton high, that's why they need to drop into a full squat immediately. it is a hard movement, my technique is crap, but just saying.

[ttayttay]

Where I come from we call those deadlifts....

[dprashah70]

STOP DROPPING THE F-ING BAR!!!!!

[musclemonster1993]

u gotta stay on ur heals and the outsides of ur feet.. u also have to keep ur hips down too cuz they come up way too fast. and deff pull the weight into urself instead of poping it way off of ur body.

[MetalGearSolidNick1]

I always deadlift and squat but i was intimidated to do these but i grew a set of nuts and these are probably the best workout i've ever done now that i know how to do them properly

[hungryhustler40]

Good to see people lifting weights the right way. Good stuff man

[ZaggaPooNagi]

i got a mini boner watching this, does make me gay ?

[jkrhpotter]

Also your feet seem a bit narrow and keep them pointed straight outwards. if your actually lifting dont drop after each set. if you do put back to the ground they are called cleanign from the floor. but dont stop unless your done with the set

[keenterbounds]

this looks like the least fun workout ever

[chiefcullen]

@RiverCityPC without trying to cause a shitty youtube comment argument like most people do...why are you catching the bar so low? If you were looking for power shouldn't you catch it higher?

[venska9]

@chiefcullen 

[TheBoyupstairs]

@chiefcullen because thats what a proper Clean entails. you catch the bar with your thighs (preferably) at or below parrallel, although technicallly it should actually read at or ideally beyond an angle of 90 degrees between femur and tibia. this is what a Clean is, a Power Clean is a clean that involves 'catching' the bar with your thighs above parrallel, its a vey similiar but distinct exercise, which is probably what your thinking of. its a common misconception and cause of confusion.

[chiefcullen]

@TheBoyupstairs I disagree..you catch as low as you need to..why go so low if you have already caught it?

[TheBoyupstairs]

@chiefcullen i think you misunderstand me, because if you dont catch when your that low its not a Clean, i dont see what your disagreeing with. a Clean is a Clean and a Power Clean is a Power Clean. if you catch it above a squat, then it is a Power Clean, catch it in a deep squat it is a Clean. if your catching the bar high, then your doing power cleans, obviously there is little point to then dropping into a front squat from standing, unless you feel like throwing in a distinct front squat.

[TheBoyupstairs]

@chiefcullen in short, you wouldnt go so low once you had caught it, if you were doing POWER CLEANS. because the whole point of a power clean IS to catch it higher than a 'full' Clean. nothing wrong with either exercise but they do have different uses, hence the distinction. i use power cleans in general conditioning workouts and for multiple rep power sets.(3-5 reps) i use full cleans for max weight singles. ill stop hogging this guys comments page now. message me if you want to discuss

[crackersNmilk]

only thing wrong with the form was that he full cleaned. power clean is an explosive lift and you barely squat. the only time full clean is acceptable is when your doing clean/jerk or if you are maxing out on power clean. otherwise good vid

[TheAdster2010]

you're using A LOT of arms on your full clean. Remember to use your big muscles (legs) and upper back (the shrug part) to get the bar up. Once you start getting higher in weight, you'll notice you can't do an upright row (aka using your arms) to bring the bar up. Other than that, you first pull and the catch are all good. good job man keep it up.

[TuckerBoy119]

How do you keep your back straight???

[maggot666xslipknotx]

try jumping into it more will give you a little more advantage if you are going for max or high rep

[MrBenlally]

I don't understand how you keep your feet flat and your chest up once you catch the bar before stand up straight again.

[Stormblast1993]

I think Stew Smith is a beast

[KuwaityGM]

slow you need speed

[mustardbongs]

Is that about 135?

I'm on the JV Wrestling and that's what I do but I just can't press it can anyone help? I can do Full Cleans easily but I can't press the weight all the way up.

[beank6]

forgot to do a little leap don't have to but provides a better work out

[Suprachiasma]

Its amazing how frail the world is

[realmiker]

well this is .... not right... at all....

[dipcopi]

you are doing it wrong and you will injure your knees. go get help from a real trainer

[stratocaster1986able]

Was that a clean shrug?

[Ipodkidder]

for your clean dont squat down so far..bad for the legs.

[realmiker]

wtf is he doing?

[DrewTheSkier]

good technique!

[LoBoExtreme]

Please help me man..

You shrug and pull the bar..or you just shrug and catch it./..

I've seen some people talk about shoulders back..how does doing that help

Sorry for my bad eng

[jsanto1214]

Pop the hips more brother. You could definitely handle more weight if you pop the hips more.

[fmh1208]

mach mal rücken gerade mit den Kindergewichten

[REAPER3382]

damn man dont go down so low

all you gotta do is go to sitting position. not even that. jsut get the bar up to your shoulders. but damn its cool that you can actually pik it up to your waist and then get it up. i cant do that man. but noyce noyce.

[OneMenWreckingCrew]

MAN the whip in that bar is dreamy. what is it?

[RiverCityPC]

@OneMenWreckingCrew

Pendlay HD bar, no longer manufactured

[ShotokanKarateRules]

Maybe it's me but it looks like your hips aren't love enough in the start position and your back isn't straight. Also i think your ass is coming up to fast. Though I might be completely wrong. :)

[RiverCityPC]

@ShotokanKarateRules

no, that all sounds about right.

[Vik456]

if one is having problems wit CLEAN PULLS, work on deadlifts and heavy squats first to get your power up and going.. then move to CLEANS...

[RiverCityPC]

@Vik456

Solid advice

[FancyGapClawhammer]

I have no problem with the pulls but I am have major problems with the "row" (I guess that's what it's called) part before you drop your elbows underneath the bar and rack the weight on your shoulders. Are there any exercises to help with this? I appreciate your time!

[Kelol100]

@FancyGapClawhammer Well that hang clean is going to help you. Maybe you are simply using too much weigth? Clean is basically a deadlift followed by small "jump", then front squat. Also doing basic clean is probably best thing you could do.

[unclelez]

Your arse is going too low, you will ruin your knees. Try doing it like ur sitting on a chair.

[RiverCityPC]

@unclelez

Then I would hurt my tailbone.

I choose knees, as tailbone is too close to my nuts.

[fir3bender]

@unclelez this is olympic weightlifting you on the wrong video

[unclelez]

@fir3bender necroposting is frowned upon!

[a0a0aful]

よくこんな細い身体で持ち上がるな

瞬発力なんだな

[ryanthegymrat]

hey check out my fitness channel please subscribe

[greenkwaka]

great vid mate. Thanks for the tips.

[rehanb]

just a tip, your knees seem to dive inwards on the lower portion of the squat, this indicates a weakness in the hips, it might be glute activation, and/or flexibility issues. (just check it out it will help you a lot in the long run)

[Sean2Z]

dude you are all wrong man, pray that you dont lose that back of yours. no joke.

[pookiewood]

Needs to be way more fluid than that man. I agree you are going to hurt yourself. Lower the weight and get the form down.

[AFROMANXX13]

you weak as shit nigga

[NJFinest04]

@AFROMANXX13 LMFAO HAHAH

[jeponic]

your technique is not so god to teach other.

if i'm honest your Technique is very very bad!!!!

[theIRONpump]

oh yea btw you got chicken legs boy. LMAO superman0951 looks like he just fuckin chilled back during all that

[RiverCityPC]

as long as you keep driving up my google adsense numbers holmes

[ThimplyTheBestht]

@theIRONpump

real men have chicken legs...FACT!

[theIRONpump]

you dont have to drop the weight after EVERY rep... it must make you feel like a badass dropin your wee tiny weight makin it slam on the ground bouncing up and coming inches away from fucking your knees up.. also the first lift looked like a retarded RDL with a sissy snacth motion on the end which is prolly not good for your knees or back.........

[greenkwaka]

go watch something else then fucker... perhaps some jonas bros' video clips

[GoldenArmQB19]

yeah ur back is off

[rrnsss]

Thank you very much for posting the video. It was very helpful

[jonshultz]

@rrnsss awe :) is this his mother? hahahaha give him some support mommy lol

[H3XZOc]

check your back..

[hoegaardenful]

NIce music!

[superman0951]

looks like he trained abit easy on the hypertrophy phase lol

[tlast2012dude]

yeah doing this takes years of practice... it's very hard to coordinate all the muscles to do it at the right timing. But when you get it it feels natural and easy.

P.S: i still dont got it right... in fact. i'm far from it, lol

[musicjunkie1990]

would 19 be too late to start training for weightlifting my dad and uncle were 14 when they started and won some competitions. but im not sure if its too late too start competing if i start training now.

[MicFrosty88]

its never too late dude. go for it

[rlclark50]

No, it's never too late. I lifted a ilttle in high school, I graduated and I was 115 lbs. I've been lifting for almost 6 years now and I'm still learning new things. Just get in there and don't be embarassed. Make sure you have someone to coach your form though when starting out so you don't get hurt.

[yangfb5]

19 is cutting it close if you want to be in the olympics, otherwise its fine

[BodyByDesign]

no.. never too late... in fact you will have optimum testosterone levels at your age.. which will lead to muscle gains

[cupojoe2007]

Widen your feet a little, and get those knees out and as wide as possible in the squat. Your hips and hamstrings will have more leverage for you to push more weight and have better movement.

[SSLostSoulSS]

Yeah this guy really looks like he knows what he's talking about.....look at him he's huge!!!

[airforce090]

yea bad technique

[danneda]

All u h8rs just stfu! If u dont post urself doing the technique, dont criticize other people doing it. Losers. Thx for the vid guy.

[jimbob202019]

i can do like 65kg easy but WHEN I SAY EASY lol im probley doing it wrong i think i need to work more on the way i keep my elbows in frount

[jr9010]

just hump the shit out of it for good pulls

[Swordfreak24]

Very Nice Technique, I wish I can clean like that :)

[hmb1233]

lol uv got bad technique

[talibanhunter666]

dude your seriously gunna injure yourself. Nice effort though. Research correct form. Keep trying

[RiverCityPC]

i am now crippled.

[robertcassiday]

those are really bad pulls! dont lean back like that

[uspf08]

um....thats decent technique but wicked lite weight.

[finalfanta25]

so the difference between the high hang clean and the full clean is that on high clean you stop at waist and then hoist it up? am i right on that or what because i always confused the high hang and full clean

[dvivgaauto]

its looks to me like your catching the bar at about 90-100, and then just doing a front squat......

[homicidalmaniac21]

Yeah I agree, hes catching it good but then hes doing a front squat for no reason. haha, im 15 and i just started doing power cleans this summer and im up to 80kg for 4 reps.

[Shokeybutsi]

yeah i dunno why his going into the front squat...but i guess its good practice for when the weight gets heavy

[dredog321]

thats deadlifts not power cleans

[PhatAlex1991]

Your right, but i think he was demonstrating pieces of it.

[robertcassiday]

i can see why ur best clean is ONLY 90kg

[RiverCityPC]

Hey, I checked out your clean videos. Excellent technique, and incredible weight!

[willyroberts]

you look like you've got great flexibility in your shoulders, cos your elbows get right on front of you. only thing i noticed that looked a bit off was your knees do tend tobuckle in and out when finishing up. but still one of the better techinques ive seen on youtube. nice one bruv

[gremlinextreme101]

this is what my form looks like until 185lbs (~84kg) at that point it kinda falls apart

[mm34rider]

sit your but down farther. you should be at least parallel to the ground if not lower. heres some steps that are very hard to mess up. walk up to the bar and before bending down to grab it... make sure your shins are already against it. then, grab the bar (pull out slack).. then sit your butt down. your shoulders should be in line or slightly over the bar. then stand straight up with your legs and THEN... use your back to pull. dont waiste back energy in the beggining. otherwise pretty good

[funk192]

You've probably improved allot in the past 8 months like I have, but I'll comment any way. As your pulling off the ground it still looks like your not relaxing your arms and looks like its a gradual pulling with the arms on the way up of you get what I mean. So your basically not getting full hip extension before your stand tall and shrug the bar up with the traps and then your arms as you go down into the bottom position.

Just my 2 cents, or probably worth more lol ;)

[David10193]

jumpings good but you should propably add more weight its about working the shoulders and the workout gives you btter technique for explosion or pop

[imryan14]

and one more question. when u lift this are you not supposed to jump? because when i do this lift i hear a clear stomp when i hit the ground

[CarsonTheBeast13]

yeah, if you want to work on how explosive you are for football or another sport you want to jump and it's better for your back.

[Honken]

No matter what reason, barbell speed is the key for maximal recruitment. Jumping is just improper technique and should never be used. The stomp you hear from some athletes are when they widen their stance to drop down and catch. Yes, their feet leave the floor but it's not a deliberate jump.

[imryan14]

is the squating after the catch in the full clean important? because in my gym we don't do the squat we just clean it and catch it at our shoulders without the bending. and is 155 lbs for 4 reps good for a 15 year old weighing in at about 165-170

[NeoOsiris19]

Those are Power Cleans that you are performing, a regular clean includes a front squat as well.

[gremlinextreme101]

well im 17 154lb and i do 3 sets of 5 at 175 lbs and ive been doing it since the beginning of the season, so i guess it depends on how long you've been doing it. One of our coaches held the record age 15 at 119lbs, clean+jerking 340lbs so its all just relative

[Jaswant14]

good lifting- u seem 2 be a hard worker!

[mrbtardation]

Why not?

It helps with heavier weights if you're used to ging down.

[RiverCityPC]

it's true this is a common training technique. One I used and am still weening myself off of.

[ravpwns]

Jump harder, normally i think you should hear a stomp, the more aggressive you jump, the less strain it is. I generally raise my feet up alot more, and pull at the same time i jump then get under it to catch. Works well for me.

[RiverCityPC]

my third pull is a little faster on the snatch

;)

[hoffman164]

the point is to catch the bar at the bottom of a front squat. not clean plus front squat

[RiverCityPC]

where have you been all my life?

(i'm working on it.)

[xwaffles54]

no dont worry. Catch it halfway and control it to bounce at the bottom

[patlamoi]

hey man , do not push the bar away from your body, you must the bar push OVER and not away from the body,

[RiverCityPC]

again, I appreciate your input, but I can't say I understand what you are trying to say.

[patlamoi]

badest pulls i ever seen

[RiverCityPC]

thanks for taking the time to check out my video...

While I am definitely still learning, and I did post these for critique, if these are truly the worst pulls you've ever seen, you haven't made a very thorough exploration of the internet.

I think perhaps you exaggerate.

[toxicpj]

legend

[ZenMonkey1]

What are those tunes bro?

[RiverCityPC]

Russian Ska Band;

Leningrad

[geormar]

I think it would be better and easier to up right after when the bar goes on your shoulders, because you have a downward movement after the bar comes on your shoulders and it's about 6-7 inches.

[RiverCityPC]

workin on it.

[TiberiusStorm]

I can't drop the bar at the gym I go to. Is it safe for me to do these exercises and then lowering the bar so it doesn't bang??

[PaulChekLive]

The best angle to view these lift are sagital and frontal planes. It looks like you have decent symmetry but i noticed a few points that you might want to know about. Your pull phase is comprised of two parts (first and second pull) You blur these together and tend to use your quads to much in the second phase of the pull. The first pull is to clear your knees and generally has your butt rising faster than your torso which puts a pulse through the lowback, hamstrings and glutes/tfl.

[PaulChekLive]

Once the bar clears the peak of the knee you want to literally jump up as if you are going to try and dunk a basket ball flat footed. If you do this correcyly the bar travels very close to vertically and sets you up for a smooth catch. In you Clean, you pull far to high relative to the load. The goal in a full clean is to catch the bar as close to your comfortable bottom catch position. What you are doing is a power clean followed by a front squat.

[PaulChekLive]

The key to getting great at olympic lifting is to be very comfortable at the bottom. Do pull, catch and dump's to refine your bottom technique. hope this helps,

[RiverCityPC]

i like the pull catch and dump idea.

[PaulChekLive]

You can also rack 80-90% 1RM load very low, just above your bottom out F-position, and get comfortable with the upper back, shoulder, hand and wrist positioning required to catch a 1-3 rm load BELOW a horizontal femur position without forward lean.

Thanks for taking the suggestion well :-)