Clean tecnique

MrPinK

I've recently been looking at adding some olympic weightlifting into my training. I started with a routine in found in Men's Health which broke the clean and jerk down into 5 seperate excercises. The idea being, you get a combined workout equivelent to the clean and jerk, but without having to master the proper technique (which I plan on doing eventually, once I find somewhere that I can learn).

One of the excercises is front squats from the completed clean position, but I'm not sure I've got this position correct because it feels really uncomfortable. I understand that my upper arms should be parallel to the ground, but when I do that the bar is pressing right against my neck. And I can't add much weight at all without putting a lot of strain on my wrists. Should this be the
case, and is it just a matter of my doing wrist curls or something to build more strenght there?

I realise it's not really possible to know exactly what I'm doing wrong without seeing it, but any general tips or advice on correct clean form would be appreciated. I have asked one of the guys working at the gym, but he seemed to know less about these lifts than I did.

Cheers.

Leon11

http://exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html

Hanley

MrPinK wrote:

I've recently been looking at adding some olympic weightlifting into my training. I started with a routine in found in Men's Health which broke the clean and jerk down into 5 seperate excercises. The idea being, you get a combined workout equivelent to the clean and jerk, but without having to master the proper technique (which I plan on doing eventually, once I find somewhere that I can learn).

That is complete and utter BS. There's absolutely NO WAY of replicating the oly lifts without actually doing some form of them (ie power/hang/full)

One of the excercises is front squats from the completed clean position, but I'm not sure I've got this position correct because it feels really uncomfortable. I understand that my upper arms should be parallel to the ground, but when I do that the bar is pressing right against my neck. And I can't add much weight at all without putting a lot of strain on my wrists. Should this be the
case, and is it just a matter of my doing wrist curls or something to build more strenght there?

Your problem is common. Mostly down to poor wrist, triceps and lat flexability. 2 options.... stretch them all, or just take the pain and grind it out til it doesn't hurt anymore. I recommend option but, but utilised option 2 myself.

I realise it's not really possible to know exactly what I'm doing wrong without seeing it, but any general tips or advice on correct clean form would be appreciated. I have asked one of the guys working at the gym, but he seemed to know less about these lifts than I did.

Cheers.

General pointers....

Push the floor away. You body should stay in the same position it starts in with your legs doing all the extention.

When they're almost fully locked extend your back and JUMP with the bar as you shrug your shoulders. Aim high. Try to extend straigh UP, head towards the ceiling.

Keep your arms long and loose at all time. "when your arms bend, the power ends".

The FitnessDock

When I do front squats, I put a towel over the bar to add padding. It makes it a lot more comfortable on the neck and shoulders.

While the workout can't replicate the clean and jerk, exercises like the front squat will help strengthen the muscles used during the lift. So when you eventually learn how to perform the clean and jerk properly, you'll have a good strength base from which to build.

PAUL