Videos of my Hnag Clean/High Pull

[coolcolj]

here are some vids I captured today

still working on my form

Mpeg is bigger but it allows one to pause the movie and still advance by moving the slider which is cool for studying freeze frames and is brighter to boot.

if you look carefully, in some of the vids, you can see someone power cleaning properly with a deeper knee bend in the background on the podium at my gym

Hang Clean - tried 3 different forms. Which one is closer to the ideal?

better to right click and save as to your computer.

2.9 meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_HangClean.mpg

1.8 meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_HangClean.wmv


Hang High Pull

2.1meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_HangHighPull.mpg

1.3meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_HangHighPull.wmv

 

[louden_swain]

Nice explosive movements. . . good work!

 

[bishonen]

Is that Kylie Minogue I hear playing?

Good job, keep 'em coming!

 

[coolcolj]

I dunno, I don't know what's current in the pop charts at present

thanks for the comments anyway

 

[Lumberg]

I liked the third one the best. Especially since you kind of jumped back a little bit. The knee bend was good too.

Another thing to keep in mind is to really crouch down when catching the weight. People who can really do a lot will yank up and then catch the weight at the bottom of a front squat position, then front squat the weight up. It's almost liek they are jumping under the weight as much as jerking it up. Our strength coach used to even say if you catch it further up, go ahead and squat down with the weight and front squat it up. This will get you used to being low with the weight up. He used to call this variation an Olympic clean.

JC

 

[teen1216]

I liked the third one the best. Especially since you kind of jumped back a little bit. The knee bend was good too.

Another thing to keep in mind is to really crouch down when catching the weight. People who can really do a lot will yank up and then catch the weight at the bottom of a front squat position, then front squat the weight up. It's almost liek they are jumping under the weight as much as jerking it up. Our strength coach used to even say if you catch it further up, go ahead and squat down with the weight and front squat it up. This will get you used to being low with the weight up. He used to call this variation an Olympic clean.

JC

A full clean is the person catching the bar in a rock bottom front squat position. A hang clean (the first 2 videos from CCJ), starts from the hang, or about the knee area, and does not finish with a full front squat. It is more like a power clean finish, with a bending of the knees to a maximum of 90 degrees (where they would be parallel.

 

[the People's Champ]

excellent CCJ. keep the vids coming

 

[coolcolj]

Tips I got from various people and Olympic Lifting coach types I gather -

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Two things stands out:
1. You seem to be doing a reverse curling motion with your arms. I'm not saying that you are curling the weight up, but rather that you are letting the bar go foward. The bar should be kept close to your body at all times.

2. As Maverick pointed out, you are not fully extending. You are focusing on jumping, but your feet leave the floor because your legs have fully extended.


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Definitely DON'T quit doing the cleans, remember "As long as the effort is there, adaptation will occur". Remember, violent shrug AND high elbow pull, this should prevent the reverse curl affect. Like Chris was saying the bar should be close to your body, if you watch the movement from the side in the mirror the bar will travel in a straight line.

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Colin, I thought that your form on the first set was good. To me it didn't look like a reverse curl. However, in the second and especially the thirs set you were leaning back at the start of your power cleans, the way that some people finish their deadlifts. You need to have the shoulders over the bar at the start of the pull from the hang.

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some things suggested I should try to improve my form -


First lower the bar to mid thigh, pause and ensure the back is concave and tight. Now extend the hips slowly until the shoulders pass a vertical line through your heals (but keep the arms locked). Repeat this process progressively increasing the speed but ensuring the tight back.

The next stage is to repeat the process but finish with a violent shrug. I find it useful to have a partner stand behind with their palms at the point of your full extension. You then explode throwing the traps into their palms. I must emphasis, you direct the head and traps slightly beyond vertical, i.e. slightly hyperextend the hips.

Now convert this movement pattern into the full lifts, remembering to fully extend before allowing the arms to flex. As Chris said keep the bar as close to the body as possible.

THe final exercise I mentioned previously: A partial clean grip deadlift which FINISHES at the starting point for your hang clean, i.e. with bar touching the thighs. Effectively all you need do then is put the two components together for the whole lift. Actually what should happen is a slight knee rebending as you vigorously extend the hips but this should come naturally.

 

[gymrat]

Great inspiration bro.

thanks

 

[thriller]

nice vids!!
when you do the high pulls i thought you had to drop the weight? i would think that would be hard on the shoulders?

but nice vids ccj