Clean technique check for Coach Rippetoe

Clean technique check for Coach Rippetoe. April 24, 2008. 95 lbs x 5, 135 x 3, 155 x 1, 165 x 1, 1, 1, 1

Category:

Sports

Tags:

• Clean
• and
• Jerk
• Motor
• City
• Crossfit
• Rippetoe
• Starting
• Strength

[barwick11]

Wow this video is ancient... it almost hurts to watch it now, but I told Coach Rip I'd leave it up :)

[mrbtardation]

Shrug comes too early, try a more upright posture as here you are basically first extending your knees while keeping your hip bent so you are after that kinda doing a straight legged deadlift into the shrug. The triple extension becomes a double extension and you actually fail to get properly under the bar as you catch it.

So yeah, make sure you still have your thighs in the game when you make the shrug. bring that ass down and drive the weight (not your ass) up with your legs.

[barwick11]

Man this video is old. Anyhow, I had to respond to this one.

Shrug may be too early, I haven't looked at it in this video recently. But as far as the upright posture and extending the knees first, that's how it's supposed to be done. You stay over the bar as long as possible, right up until the jumping position (for me, about halfway up my thigh).

Also, most of these are power cleans, I'm still not at the point where I can reliably pull myself under for a full squat clean every time.

[barwick11]

Thanks for the input. It's a power clean though, not a full clean. I did one full clean in there.

And while my arms may start bending a hair early in a few of these, I'm definitely not pulling with my arms. Trust me, I can't pull jack with my arms. Actually, re-watching it, I can't barely pick out any times that I pull early, unless I slow it down in slow motion.

[bozez1]

apparently thats what he's doing hence the video.

[dbol90]

hahaha you need to work on your form big time

[whitebear8000]

i know this video is old so you've probably gained more size, but here your really skinny and still very strong, nice job man.  How much can you clean now?

[haidar99999]

nice and stay strong

[mrbtardation]

Your back should be MORE upright (a smaller angle to vertical) simple as that. The shrug is supposed to come simultaniously with the triple extension but here theres just too much distance until your hip is straight and thus the shrug comes too early.

The bar also travels away from the body if your second pull is from a too bent over position.

You dont need to full squat under every rep. Just squat just a little. As long as your feet are in a solid squat position. And the bar racked.

[grambo22]

Couple things:

1) Your jerk grip is wrong, you need to adjust to a jerk grip from clean grip, take the bar into the bottom your hands, elbows will point downward more like an OH press (but not straight down or behind the bar ever), also quick dip with hips then explode up and immediately down into the split position, you are trying to press the weight up in the vid instead of get under it.

2) Your power clean receiving stance is too wide, jump down not out.

[Filo011]

your not centered on the bar thats one reason why the bar is falling on the right side, also try practicing trowing from your legs, you'll need it when you increase the weight trust me