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Health & Fitness
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Old 10-18-2011, 09:59 PM   #101
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You prob dont want to do cleans on an upper body day unless you start your workout with them. I really do cleans almost every workout but I dont have back or chest or arm days.
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Old 10-18-2011, 10:06 PM   #102
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i do cleans on my leg days
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Old 10-18-2011, 10:15 PM   #103
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I'd keep cleans on their own day...whether power or hang.
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Old 10-18-2011, 10:48 PM   #104
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No reason to ^ its not like anyone should be doing more than 15 cleans. In any one day. Counter productive. Should be able to do cleans everyday, just start your workout with them
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Old 10-19-2011, 01:26 AM   #105
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solly, i'm coming over friday

and i'm bringing music because w-t-f-b-r-e-h
Haha you maniac
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Old 10-19-2011, 02:20 AM   #106
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couple quick things. the weight is just way too light dude. youre going to hit yourself in the face. literally.

dont pause at the bottom. touch your knees and just go. otherwise its a whole different workout. trust me, pause hang cleans are a lot harder than regular ones. and your hands are too far apart. the width is fine for now, but once you get into bigger weight it will get harder. its a lot to take in, but honestly you need much more weight on there, thats probably why youre afraid to just drop it on your shoulders. its fine youre throwing weight around like that, but you can probably throw on another 20 lb's and be fine. it shouldnt feel light. its basically a workout where you put your whole body into.
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Old 10-19-2011, 02:21 AM   #107
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ill make a video in the morning if you want. i have a bar in my backyard and some 45's. but ill show you what i mean by dropping the weight and shiet like that,.
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Old 10-19-2011, 08:12 AM   #108
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couple quick things. the weight is just way too light dude. youre going to hit yourself in the face. literally.

dont pause at the bottom. touch your knees and just go. otherwise its a whole different workout. trust me, pause hang cleans are a lot harder than regular ones. and your hands are too far apart. the width is fine for now, but once you get into bigger weight it will get harder. its a lot to take in, but honestly you need much more weight on there, thats probably why youre afraid to just drop it on your shoulders. its fine youre throwing weight around like that, but you can probably throw on another 20 lb's and be fine. it shouldnt feel light. its basically a workout where you put your whole body into.
The thing is, without my arms farther apart my forearms would make the bar hit me in the face. If my elbows are up and my hands are closer together my hands are touching my ears. I'll try again this week sometime. btw my shoulders and collar bones are sore as hell today.

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ill make a video in the morning if you want. i have a bar in my backyard and some 45's. but ill show you what i mean by dropping the weight and shiet like that,.
yeah that would be great. I do need to add more weight and just go for it. Worse case scenario is I just dump it on the floor. Is it normal to take this long to get the form down? I feel like I should be better by now.

Last edited by DylloS; 10-19-2011 at 08:16 AM.
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Old 10-19-2011, 08:14 AM   #109
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No reason to ^ its not like anyone should be doing more than 15 cleans. In any one day. Counter productive. Should be able to do cleans everyday, just start your workout with them
For you, it's different, but for someone running a 5 day split, it would not make sense to do them everyday.... a
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Old 10-19-2011, 09:10 AM   #110
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For you, it's different, but for someone running a 5 day split, it would not make sense to do them everyday.... a
very true. Full body workouts would be great to do them often but I'm not quite sure where you'd add them in if you stuck to a split.
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Old 10-19-2011, 11:03 AM   #111
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Normally I agree with most of your training but your suggestions here for learning the PC are a bit off.

His hand placement is pretty good. The pause at the bottom isn't a big deal because he's learning and will teach proper bar path since he's using a lot less momentum to get that bar up. Adding more weight before you even know how to do a lift properly is asking to create bad habits. It's up at his chin because he's doing a reverse curl so that shows you that they need to learn to receive the bar properly and not add more weight.

Solly - You need to work on getting rid of that reverse curl. Try scarecrow cleans or having someone stand really close to you when you do a the lift.



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Originally Posted by BreakMyWallet View Post
couple quick things. the weight is just way too light dude. youre going to hit yourself in the face. literally.

dont pause at the bottom. touch your knees and just go. otherwise its a whole different workout. trust me, pause hang cleans are a lot harder than regular ones. and your hands are too far apart. the width is fine for now, but once you get into bigger weight it will get harder. its a lot to take in, but honestly you need much more weight on there, thats probably why youre afraid to just drop it on your shoulders. its fine youre throwing weight around like that, but you can probably throw on another 20 lb's and be fine. it shouldnt feel light. its basically a workout where you put your whole body into.
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Old 10-19-2011, 11:06 AM   #112
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Normally I agree with most of your training but your suggestions here for learning the PC are a bit off.

His hand placement is pretty good. The pause at the bottom isn't a big deal because he's learning and will teach proper bar path since he's using a lot less momentum to get that bar up. Adding more weight before you even know how to do a lift properly is asking to create bad habits. It's up at his chin because he's doing a reverse curl so that shows you that they need to learn to receive the bar properly and not add more weight.

Solly - You need to work on getting rid of that reverse curl. Try scarecrow cleans or having someone stand really close to you when you do a the lift.
Do you think that's because the bar is too far from my body. I did see a video on the scarecrow cleans. That's basically where you learn to do just receive it right?

Last edited by DylloS; 10-19-2011 at 11:08 AM.
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Old 10-19-2011, 11:09 AM   #113
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Is it normal to take this long to get the form down? I feel like I should be better by now.
It can take weeks-months to get your form down right. A good coach or someone with a keen eye is great in aiding the learning curve.

Check out Glenn Pendlay over at Cal Strength for some good videos.

http://californiastrength.com/videos...ting-technique
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Old 10-19-2011, 11:17 AM   #114
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It can take weeks-months to get your form down right. A good coach or someone with a keen eye is great in aiding the learning curve.

Check out Glenn Pendlay over at Cal Strength for some good videos.

http://californiastrength.com/videos...ting-technique
thanks man. It's just so frustrating because it looks so simple. I just searched your older thread http://forum.e46fanatics.com/showthr...611&highlight= about the meet where you posted some videos. The form looks so effortless. It looks like you shoot your elbows under so easy and just catch the bar so simply.
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Old 10-19-2011, 11:18 AM   #115
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Do you think that's because the bar is too far from my body. I did see a video on the scarecrow cleans. That's basically where you learn to do just receive it right?
Right, the bar is way to far out and you're using your arms to curl the bar into the receiving position. If you notice in the very beginning of the pull your using your arms when the correct order is would be something like this:

slam your heels to the ground
squeeze your butt
shrug
high elbows
elbows whip around the bar
receive

You need to learn to whip your elbows under the bar once it gets to chest level. The scarecrow clean is a great transition drill that teaches fast elbows.
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Old 10-19-2011, 11:21 AM   #116
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Right, the bar is way to far out and you're using your arms to curl the bar into the receiving position. If you notice in the very beginning of the pull your using your arms when the correct order is would be something like this:

slam your heels to the ground
squeeze your butt
shrug
high elbows
elbows whip around the bar
receive

You need to learn to whip your elbows under the bar once it gets to chest level. The scarecrow clean is a great transition drill that teaches fast elbows.
That's what I need. I look like I'm in slow motion lol. I'll practice the scarecrows tomorrow night and post more videos. I appreciate the help dude. Maybe I'll post my other lifts too. I think they're pretty good but I'm sure they can get better too.

one more thing. Does it affect the SS workout program if I have to squat down a bit when I receive the weight.

Last edited by DylloS; 10-19-2011 at 11:23 AM.
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Old 10-19-2011, 11:23 AM   #117
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his hands are definitely in the wrong position. especially if he doesnt want to wear down his ulner collateral ligament, which has been done before. as far as receiving the bar properly if the weight is too light hell literally just keep doing the same thing. i was taught to put more weight on the bar. its not a lot. its not an unbearable weight or even too heavy. hang cleans are probably the workout that im 100% the best at. just my opinion. ill go down and make a video right now. btw, pause hang cleans are a totally different workout. it takes the fast twitch out of the pull, making it a ton harder.
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Old 10-19-2011, 11:25 AM   #118
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his hands are definitely in the wrong position. especially if he doesnt want to wear down his ulner collateral ligament, which has been done before. as far as receiving the bar properly if the weight is too light hell literally just keep doing the same thing. i was taught to put more weight on the bar. its not a lot. its not an unbearable weight or even too heavy. hang cleans are probably the workout that im 100% the best at. just my opinion. ill go down and make a video right now. btw, pause hang cleans are a totally different workout. it takes the fast twitch out of the pull, making it a ton harder.
but with my hands closer my hands are back at my ears when my elbows are pointed up. Om Rippetoes videos he says wider grip is fine if your forearms are long. They say to use a slightly wider grip than deadlifts which is exactly what I do.

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Old 10-19-2011, 11:36 AM   #119
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his hands are definitely in the wrong position.
You're telling me then Kendrick Farris is doing cleans wrong as well? Each person is completely different in doing these lifts. You need to find what is comfortable for you and your body type. What works for one isn't going to work for all.

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Old 10-19-2011, 05:36 PM   #120
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i just tried them today and it hurt like a mofo. gonna try again tomorrow. ima learn this sh1t with you sollyd
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