r/weightlifting • u/kirajaneh • 23d ago
Form check Clean Technique
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Hey! I’m really trying to work on staying over the bar for as long as possible above the knee, before extension. Any tips to help with this? Also, any criticism on my technique would be great!!! 50kg clean.
*EDIT! I have been oly lifting for about 2.5 years, my 1RM clean is 74kg
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u/GlbdS 22d ago
Looking pretty good and easy, how much of your %1RM is 50kg?
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u/kirajaneh 22d ago
My 1RM is 74kg. I’m on the comeback from a back injury though so slowly making my way back up!
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u/Unusual_Cup1575 22d ago edited 22d ago
Yea, it’s a super solid lift! Technically, pretty proficient. Reps and reps make it faster and better.
I think if you shift your starting position weight back just a little more to your midfoot/whole foot, you’ll be able to keep your knees back a bit more in your first pull. Don’t change your hips or trunk, just take the weight a little less ball of foot, a bit more midfoot.
Specially what you are looking for, staying over the bar, I think this will get you there. Keep those knees back and out of the way from first to second pull. Your weight being more midfoot to start will enable you to keep your weight there, along trunk over the bar, until you start your second pull, transitioning from the whole foot to mid foot and really hitting the double knee bend, weight shift to heel for your third pull. I drill the heck out of the knees back and really feel where is the weight in my feet. I also drill the cue belly bottom over the bar, imagining a string dangling from belly button to bar.
This will mean your second to third pull has the potential for a bit more elasticity because you were a bit more patient over the bar and then with the snap from the hips, like some above mentioned, you’ll can finish your pull more! Bit more shrug and aggression in the elbows to „pull“ yourself down and under the bar.
That should help you catch the bar bit higher. Not sure how you usually catch - I replace my feet a bit more into my „squat feet“ from pull feet and in doing so, I feel that snap under the bar is a bit more explosive with hamstrings actively pulling me down.
Again, it looks really good!
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u/kirajaneh 22d ago
Thanks for the detailed reply!
Belly button over the bar is a new one for me, I’ve not heard that before, will definitely try that out next time!
I have a habit really of not moving my feet at all, my start position is the same as my squat, not sure if that is a good or a bad thing really. I was thinking of trying a slightly narrower start position to encourage my feet to come off the floor whilst moving into my squat position.
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u/Unusual_Cup1575 21d ago
When you are drilling in your warm up, that’s a good time to move slow and think about belly bottom over the bar through first and part of the second pull- being deliberate is hard but go slow to go fast! Obviously as you transition second to third pull and move into power position, that’s going to change a bit but it should help keep your trunk over the bar a bit longer. (Knees back too!)
It’s not wrong per se, the Greeks and some of the Chinese do it but replacing them back in the same spot might boost your power, really hitting that triple extension! I usually teach my lifters pull and squat feet, transitioning out or at least resetting them.
Again, your technique is really good, these cues could just be from the one lift you posted or that might have been a 90+% attempt so technique breaks down a bit! Consistent coaching can help but so can watching your own lifting in a mirror to develop your own coaches eye.
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u/kirajaneh 21d ago
Really appreciate that!! Some tempo lifts from the floor to knee should help then!
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u/Boblaire 2018AO3-Masters73kg Champ GoForBrokeAthletics 22d ago
Looks pretty good.
What % is this? 70, 80%? Less?
Definitely look capable of more. No idea about Jerk tho
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u/rdmajumdar13 22d ago
No tips really as I am a beginner, but wanted to say that I think it looked really good! I would ask tips from you. Well done!
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u/Stunning-Analyst6574 21d ago
Nah i wouldn’t actively change a thing but you can train staying over bar longer by doing touch and go clean pulls but stopping before triple extension and before should go over/behind the bar!!
Perfect from in my opinion at the moment
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u/Karbofoss80 21d ago
Just good. Train to go to the squat more aggressively - will help with bigger weights.
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u/bowsneiko 22d ago
Looking good.
Is this near your max? You are not switching stances which is fine but not seen that often. On the deceleration i´d think you need to be more aggresive. It looks like you get smashed by the weight at the bottom and do a full squat from there. Some people can take it, in the long run getting hit by the weight is not a good idea.
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u/kirajaneh 22d ago
My 1RM is 74kg, I’m coming back from a back injury so slowly making my way back up in numbers.
Yes I’ve got into a habit of not moving my feet, not sure if it’s a good or a bad thing!? My start position is the same as my squat. But I seem to struggle to actually lift my feet/knees after extension.
I do feel like I’m not quite pulling enough with my arms? More so just dropping with my legs?
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u/Financial_Pin_7397 22d ago
Put your gaze even higher, there is still some room for finishing the pull.
And try to catch it a bit higher. Finishing your pull will probably take care of it.
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u/Striking-Feed1408 22d ago
No criticism, just do that a billion more times over the next 10-15 years with progressively heavier weights and you’ll be really good.