![]() ![]() The tall muscle clean movement will not use any part of the lower body. If the weights comes out too far in front, the distance between the bar and the rack position increases, intensifying the force of the weight onto the shoulders and causing the shoulders to round excessively. ![]() You must keep the bar close to the body during the whole movement. When the body is compacted that way, it creates a solid platform for the bar to be secured more effectively. Remember always to maintain tension at the trunk and glutes when receiving the bar. The bar should never land on any bony marks on the shoulders or chest. Front Rack Rear ViewĪfter the elbows have spun around, bringing the shoulders slightly forward will create a cushioned bed for the bar to land on. If you have trouble bringing the elbows at least to shoulder height or bringing the elbows to the height of the bar once it rotates around it, it may be best to do some mobility exercises for them before moving on to greater weight or doing too many repetitions. The timing of the wrist/hook grip relaxation with elbow rotating will allow the weight to land properly on the shoulders when performing a full power clean with any weight. Once the elbows are elevated to the maximum, relax the hook grip and allow the elbows to come around the bar the wrist to rotate on the bar. The goal is to make the transition from high pull to rack position as smooth as possible. This time you will create power by squeezing straightening your knees, squeezing the glutes to extend the hips, and transition this power/momentum onto the shoulders elevated and finally to the rack position.Įmphasizing the rack delivery as a separate movement is critical when handling a greater amount of weight. Continue with the starting hanging position that was demonstrated in the first video. A lot of people will want to bend the elbows at the same time the hips are extended, doing so will lead to pulling the bar with the weights and loosing all power coming from the knees, hips, and glutes. The arms and hands will be kept with in a narrow grip on the bar and hands relaxed as much as possible. We can now perform the same movement but adding hips and knee extension to develop more power. Let your feet come completely off the ground during the jump to get accustomed to this powerful movement before integrating it to a full power clean. ![]() Land on the same spot as the position that the jump started from. Jump straight up with arms relaxed and elbows straight. Start with the bar slightly above the knees, weight of the body in front of the heels, lats engaged and chest up. This movement is great to get accustomed to the body jumping while holding any amount of weight you are using. The second pull will take advantage of the power coming from the extension of the hips and knees to start accelerating the bar up in the air. ![]() The mid hang clean jump skill movement is what will eventually become the second pull of the clean. The final look will place the shoulders slightly in front of the bar. A flat back does not mean completely vertical you can still maintain a neutral spine while holding the hinge position. Remember to keep chest high and back flat. The hinge coming from your hips and the torso leaning forward will help to maintain proper body alignment of balance. The barbell is going to be positioned at mid-thigh (above the knees) with your center of gravity in front of the heels. This position will be emphasize proper balance with the bar at arm’s length. The hanging position will be your starting position for most subsequent movements up to the full hang clean. ![]()
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