Cleans...

[jenscats5]

I was reading someone's posts about these & checked out the link posted so I could see how they're done. Now, since I've never done them before I used an empty bar & tried them tonite! Pretty cool! I will add some weight next time. No one at my gym does these cuz they're too busy doing cardio & talking. LOL

Any tips for a beginner? (BTW Slinky I loved the pick of you in the Vixen article with that bar over your head! Powerful!)

 

[Dr. M]

You may wonder why I'm posting in the women's section of the forum... well, I don't know why either - but I finally found something I can answer.

I used to do cleans all the time when I was playing ball... good for explosive strength.

The best tip I can give you is to POP your hips as the weight passes (right between the dead-lift phase and the explosion), and pull up and back like you're trying to throw the weight through your ribcage at a slight angle. Maybe that doesn't make sense... to put it another way: try to make the weight hit you at your sternum after the pop, while still maintaining an upward pull.

You should be able to pop it hard enough that it will carry upwards while you drop underneath, shoot your elbows forward, and catch the bar with your wrists bent back (and possibly your delts, if it's a very heavy weight for you). Then, the hard part is to come out of the squat (if necessary) and return to standing. If you add the split jerk (easier than the parallel jerk, IMO), it's not really that complicated - just make sure you lock out before you try to bring your feet back parallel.

THE BEST PIECE OF ADVICE I CAN GIVE YOU:
If at ANY time you feel as if the weight is going somewhere you don't want it to, or that you can't control it, DROP THE DAMN THING. It won't break the bar, the plates, or the platform - but if you try to hang on to it, it might break you.

Good luck with a GREAT exercise.
-M

 

[jenscats5]

Thanks Dr. M!!

 

[Determined Girl]

does anyone have a pic or something? I still can't visualize what this looks like.

 

[JJFigure]

Here's an article on hang cleans:

http://www.biofitness.com/demo33.html

Notice in the pictures how he's shrugging the weight as he's exploding off his toes - that's very key in the hang clean. You shrug the weight up, keeping the bar as close to your body as possible. If you don't get the shrug part - in other words, if you pull with your arms - you stand a good chance of injuring yourself. I had a strength coach show me proper technique before I attempted hang cleans. If possible, find someone who knows how to do them and have them work with you on form before you start to use any real weight.

Oh, and don't be surprised if you rip up the your thumbs from the bar spinning, hit yourself in the chin because you were really explosive on the shrug, or nail yourself in the breasts because you're keeping the bar close to your body.

With all that said, I love hang cleans - they're a fun, explosive lift. Technique is key on the explosive lifts though, so take the time and learn proper technique.

 

[Nonerz]

there is a sticky on the training board that shows different training methods, oly lifts being one of them. check it out for a link to vids...also, exrx.net has vids on lots of stuff, including oly lifts:

http://www.exrx.net/Lists/PowerExercises.html

focus on form, don't worry about the weight...especially being a newbie at it. there is a great book that has helped me a lot...really good reading with lots of pics:

Definitely worth picking up at the bookstore.

Good luck and happy lifting!

 

[slinky]

BEST book on the oly-lifts:

Christian Thibaudeau's "Black Book of Training Secrets"

Second best book on oly-lifts:

"The Weightlifting Encyclopedia" by Aruthur Dreschler.

THANK god I have both of these.

 

[ronin67]

This site has some of the best videos that I have found of exercises


biomechanics lab

Go to "Select region" and highlight "upper back", then click on "view exercises". Scroll down to "Power clean". Then on the next page click on "Click to view video of this exercise".

 

[RottenWillow]

or nail yourself in the breasts because you're keeping the bar close to your body.

Damn I know it! Its like someone slapping me hard across the nipples every time. If you're a C or bigger I'm wondering if this exercise is workable without this happening. It just seems like I'm WAAY out of the grove if I try to alter the ROM to avoid the boobs.

I'm I doing it wrong or is this unavoidable with my boobsize?

 

[ronin67]

Damn I know it! Its like someone slapping me hard across the nipples every time. If you're a C or bigger I'm wondering if this exercise is workable without this happening. It just seems like I'm WAAY out of the grove if I try to alter the ROM to avoid the boobs.

I'm I doing it wrong or is this unavoidable with my boobsize?

I would try posting this over at T-mag in the "Lair of the Ice Dog Forum". Christian Thibideau specializes in O-lifts, and has many female athletes that he trains. If you do not want to post this, you could also try PMing him.