Glenn Pendlay also has a very nice three part “How to Clean” series. His approach to teaching the clean is similar to his awesome How to Snatch Tutorial Videos. I’ve learned a whole lot from it.
Part One: Correct Rack Position
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| Correct Rack Position |
- hold the bar clean position
- bar not on clavicle but on shoulder muscle , hands stabalizing
- shoulder pushed forward and up elbows in
Jumping Position
- stand straight
- shoulders back
- bend knees a couple of inches, witchout bending forward
- jump and catch bar in rack position
- next , where ever you catch it , stop,stay there
- from there do a front squat
- take out hesitation, transition into one movement without that stop
- from hips, gradually go into the hole without a lot of hesitation
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| Clean Jumping Position |
Part Two:
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| Clean Below the Knee Position |
- shoulders pulled back
- bend knee
- bend hip
- slide bar down, bar in contact with the legs to below the kneecaps
- back tight, straight
- shins vertical, stay on your heels
- extending hip, knees stay bend
- stop at jumping position
- jump and catch, when you hit the first position from above
- take the stop out,
- gradually increase speed
Part Three: Taking it to the floor
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| Clean Starting Position |
- shoulders pulled back
- bend knee
- bend hip
- slide bar down, bar in contact with the legs to below the knee caps
- back tight, straight
- shins vertical, stay on your heels
- bend knees
- weight shift to on ball of the foot
- reverse this, knees back, extend the hip, jump and catch it
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