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Arioch
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Set up for the clean: Feet about shoulder width apart, with the toes turned slightly outward. The set up should be like the most powerful set up for a vertical leap. Shins should be almost touching the bar, and the bar should be over the metarso-phalangeal joint of the feet (where the toes join the foot). Arch the back. Grip just wider than shoulder width, and use a hook grip. Make sure the arms are straight, flex the triceps if necessary, as pulling with bent arms can lead to elbow injuries and bicep tears. The shoulders should be either directly above or slightly in front of the bar. Look upward only slightly.
1st pull: Begin by straightening the legs, which will cause the torso to lean forward a little and the shoulders to move farther in front of the bar. Maintain the arch in your back at all times. The head will move back to a vertical position. Smoothly pull the bar from the deck and begin to accelerate it. The bar will continue to accelerate even after the legs have been straightened. The barbell should move toward you slightly. The end of the first phase occurs when the barbell is, on average, at a height equal to 31% of your height.
Rebend: Continue to straighten the torso, and rebend the knees slightly, this should occur when the bar is about 1/3 of the way up the thigh (past the knee joint).
2nd pull: This is when the explosion should take place. (the shoulder girdle, bar, and metarso-phalangeal joints should all be in the same horizontal plane) Jump, violently straightening the legs and torso, rising onto the toes and shrugging as hard and quickly as possible. Remember that the explosion occurs just after rebending the knees, and it does not take long (1-2 tenths of a second).
Pulling under the bar: Pull on the bar slightly as it is rising to help pull both it towards you and yourself toward the barbell, while squatting down as quickly as possible. In theory, you are trying to exert some sort of force on the bar at all times, and maintain control. Whip the elbows around as quickly as possible. Not only does this allow the barbell to be racked fast, but it helps avoid incidental contact in the bottom of the clean. While this is occurring, the feet are thrust from the platform and replaced solidly with the heels under the hip joints and the toes turned outward more. The lower back is still arched and the torso is tilted slightly forward. The bar should be racked as high as possible. If it is hitting your clavicles, it is too low and you should elevate your elbows.
When rising from the bottom of the clean, it is important to keep the elbows up. You do not wish to dump it forward after going to the trouble of cleaning it.
At the top, when preparing for the jerk, the dip and drive is where most of the power will come from. The dip and drive should be about 10% of your height, and should be done as quickly and as fluidly as possible. The fast you recover from the bottom of the half-squat, the more power you will impart to the bar for the jerk. Again, think of it like jumping, and the quicker you change directions at the bottom of a jump, the more of an elastic reflex will occur.
Now all that remains is to complete the jerk. Snap the arms straight to full extension. This must occur before the feet are set, or a press-out violation will be called. You are not just pushing the bar up, but yourself lower beneath the bar. The lower you can go into the split position, the less you have to work to raise the barbell. When splitting under the jerk, the front leg should be bent about 90 degrees, and the back leg about 160 degrees. The front foot is flat and straight, and the back foot is only touching the platform with the toes, and the heel is turned slightly outward. The feet should be about shoulder width apart. The wrist, elbow, and shoulder joints should all be in the same vertical plane, along with the bar and the hip joints.
Recovery: Straighten the forward leg while leaning back slightly. Then bring the rear leg forward. Wait for three white lights and lower the bar back to the platform under some semblance of control.
Note: Some diagrams will follow, but as I am quite the computer doofus, it will take some time.
1st pull: Begin by straightening the legs, which will cause the torso to lean forward a little and the shoulders to move farther in front of the bar. Maintain the arch in your back at all times. The head will move back to a vertical position. Smoothly pull the bar from the deck and begin to accelerate it. The bar will continue to accelerate even after the legs have been straightened. The barbell should move toward you slightly. The end of the first phase occurs when the barbell is, on average, at a height equal to 31% of your height.
Rebend: Continue to straighten the torso, and rebend the knees slightly, this should occur when the bar is about 1/3 of the way up the thigh (past the knee joint).
2nd pull: This is when the explosion should take place. (the shoulder girdle, bar, and metarso-phalangeal joints should all be in the same horizontal plane) Jump, violently straightening the legs and torso, rising onto the toes and shrugging as hard and quickly as possible. Remember that the explosion occurs just after rebending the knees, and it does not take long (1-2 tenths of a second).
Pulling under the bar: Pull on the bar slightly as it is rising to help pull both it towards you and yourself toward the barbell, while squatting down as quickly as possible. In theory, you are trying to exert some sort of force on the bar at all times, and maintain control. Whip the elbows around as quickly as possible. Not only does this allow the barbell to be racked fast, but it helps avoid incidental contact in the bottom of the clean. While this is occurring, the feet are thrust from the platform and replaced solidly with the heels under the hip joints and the toes turned outward more. The lower back is still arched and the torso is tilted slightly forward. The bar should be racked as high as possible. If it is hitting your clavicles, it is too low and you should elevate your elbows.
When rising from the bottom of the clean, it is important to keep the elbows up. You do not wish to dump it forward after going to the trouble of cleaning it.
At the top, when preparing for the jerk, the dip and drive is where most of the power will come from. The dip and drive should be about 10% of your height, and should be done as quickly and as fluidly as possible. The fast you recover from the bottom of the half-squat, the more power you will impart to the bar for the jerk. Again, think of it like jumping, and the quicker you change directions at the bottom of a jump, the more of an elastic reflex will occur.
Now all that remains is to complete the jerk. Snap the arms straight to full extension. This must occur before the feet are set, or a press-out violation will be called. You are not just pushing the bar up, but yourself lower beneath the bar. The lower you can go into the split position, the less you have to work to raise the barbell. When splitting under the jerk, the front leg should be bent about 90 degrees, and the back leg about 160 degrees. The front foot is flat and straight, and the back foot is only touching the platform with the toes, and the heel is turned slightly outward. The feet should be about shoulder width apart. The wrist, elbow, and shoulder joints should all be in the same vertical plane, along with the bar and the hip joints.
Recovery: Straighten the forward leg while leaning back slightly. Then bring the rear leg forward. Wait for three white lights and lower the bar back to the platform under some semblance of control.
Note: Some diagrams will follow, but as I am quite the computer doofus, it will take some time.
