Clean and Jerk

[chicanerous]

Do them...

NGyqarYRBCg

[Skippy]

95kg at 80kg bodyweight, mother-fucking-impressive

Good job Chicanerous, I generally think Clean and Jerks have to be the manliest lift out there.

[chicanerous]

95kg at 80kg bodyweight, mother-fucking-impressive
Yeah... that's neither my maximum nor is it particularly impressive. :tongue:

I'm just exulting the lift in general in video format here. :good:

[Skippy]

I think it is, in my own little world :] I personally think its alot of weight to press above your head.

What's your maximum?

[chicanerous]

I think it is, in my own little world :] I personally think its alot of weight to press above your head.

What's your maximum?
Haha.

I'm not actually sure. I just started learning to squat clean four weeks ago. I've power cleaned 105 kg, so I'm going to worthlessly estimate between 110-120 kg and jerks at those weights aren't a problem.

[Colonel]

Ahaha @ that dropping of the barbell.

Take that gravity! xD

[TKD_Andy]

clean and jerks are win.

[tuareg]

haha awesome!

edit: i'd shit myself at letting the weight fall to the ground though.

[Honken]

If you've ever jerked a near max weight you know that lowering the bar to the floor without killing yourself is almost impossible.

Nice work Chican!

[tuareg]

If you've ever jerked a near max weight you know that lowering the bar to the floor without killing yourself is almost impossible.

of course i know, i'm not stupid haha.

but regardless i'd shit my mind thinking it'll somehow fall on my leg.

but i've never seen that happen to anyone, so yeah.

[compleks]

Nice.

Your gym plays some slick beats!

[Aiden Bloodaxe]

Are cleans easier than power cleans? I'm having trouble with the thrust in my power cleans,I seem to explode too early,when the bar reaches just above the knee,I've tried waiting a split second longer so it touches mid-thigh level,but whenever I try I seem to PWND my genitals:agony:,the catch is sloppier & it feels unnatural.

[Honken]

Why would a clean be easier than a power clean if the second pull is exactly the same?

[Aiden Bloodaxe]

I wouldn't know,that's why I asked,but yes,cleans are just heavier so the "jump" is taken away..right?

[Gusch]

If you've ever jerked a near max weight you know that lowering the bar to the floor without killing yourself is almost impossible.

Nice work Chican!

A friend of mine, who is oly lifter, is saying the same thing.
Without bumper plates he only does Snatches with high weight.

And actually, a full snatch is the most fun lift ever imo.

Are cleans easier than power cleans? I'm having trouble with the thrust in my power cleans,I seem to explode too early,when the bar reaches just above the knee,I've tried waiting a split second longer so it touches mid-thigh level,but whenever I try I seem to PWND my genitals:agony:,the catch is sloppier & it feels unnatural.

Practice hang cleans with low weights. If you can do that with proper form, proceed to clean pulls.
If you can do that, the rest is pretty simple. Just whip your elbows around the bar while you move under it.
The bar should stay close to your body all the time.
A video would really help, if you have nobody in your gym to spot/help you.

[Aiden Bloodaxe]

I have nobody,I'll record some soon.

[ButtHash Hero]

When i read clean and jerk, i thought of something else.

I wish i knew how to do those. I struggle with learning power cleans. :agony:

[chicanerous]

The most important part of the clean pull is the set-up. If you're set-up properly, everything else falls into place. The rest (catching portion) is just timing, speed, confidence. and (most important) practice.

The first thing you want to do is watch a lot of elite lifters in slow motion and notice the basic components of the pull -- the first pull, the double knee bend, the second pull, the scoop.

The first pull

The beginning of a clean pull is a lot like a leg press, as the back maintains its angle of inclination with respect to the ground and the knees (rather than hips) extend. The shoulders remain over the bar at this point.

The double knee bend

The double knee bend happens when the bar passes the knees. The word double comes from the fact that you originally bent them at the start of the pull and now you need to rebend them to complete the pull.

This movement should be pretty much a natural consequence of a correctly executed first pull from a correct set-up. Since the knees extend through the first pull without any change in back inclination, the hamstrings are gradually stretched tight. At a point around the level of the knees, the hamstrings reach their maximum stretch and the knees have only a few degrees of flexion left. So, as a reflex, the knees get pushed towards the bar so that the thigh comes underneath it, increasing the degree of flexion slightly and shifting the back to a more upright angle.

The second pull

Now the body is in what is called the power position, where the bar is touching the lower thighs, the knees are slightly flexed, the hips are flexed, and the torso is semi-upright. All that is left to do is rapidly extend the knees and hips and shrug the bar violently at the last moment. The ankles extend as well, but only partially, as rising completely up on the toes (as in a calf raise) is unnecessary and a waste of energy and (literally) time.

(It is somewhat helpful to think of this portion of the movement as a jump, but, unlike a jump, the goal is not to leave the ground, but rather impart an acceleration on an external object.)

This should impart an acceleration on the bar greater than the downward acceleration due to gravity. This means the sum of these vectors is in the positive direction, so the bar will continue to rise once the body stops applying force to it. The larger the magnitude of this acceleration, the higher the bar will rise. This is why it's important to achieve as much acceleration as possible in this phase of the pull.

The scoop

This refers to the brush of the bar along the upper thighs. The scoop is a result of good extension. If you're not watching yourself in slow motion or watching another lifter, take heed of their shirt if it's not tucked in. A lifter who scoops well will usually catch the bottom of their shirt on the barbell, causing it to fly up, as their abdomen / navel is momentarily exposed.

---

The second thing you need to know is how to set-up correctly. In the correct starting position, the knees should be bent such that the thighs are slightly above parallel, the back flat with a tight arch, then hips extended backwards, the shoulders over the bar, the chest up, and the arms taut. The body's weight should be toward the back of the feet. The eyes should be focused on the wall in front on a spot about navel height when standing.

I found this description to be useful:

The start of a clean is different than anything else, although the similarities can be deceptive. The first thing you need to do is figure out your grip. Essentially, get you hands as far apart as you can tolerate with the bar racked on your shoulders (elbows at least as high as the wrists and more than just your index finger on the bar, please). This is where your hands will be from beginning to end; remember this position.

Set the bar on the floor and walk away for a minute. Squat down and try to get as compact as you can. The idea is to make yourself as small as you can with your heels still on the floor. Look at the position of your feet and remember this; the critical part is the angle created between your heels and your toes.

Go back to the barbell now. Grab the bar with the correct grip and set your feet at the correct angle. Arch your back and pull your hips down as close to your ankles as you can. Rock back on your heels (you should be able to wiggle your toes) and take all of the slack out of your arms. Chances are you will have to move the hips up, but make sure you do this by moving back. If you think "up" you will go up on your toes and everything will fall apart. Keep moving your ass back with your chest up until your arms are as straight as you can get them without lifting the bar off of the floor. This should be relatively uncomfortable, so just lift the bar off the floor (keeping it close, of course) and clean the barbell.

Any resemblance to this and a deadlift start is purely coincidental and probably useful, unless you happen to be a powerlifter.

- Duane Hansen

Also, I am not an expert and do not guarantee the accuracy of any of this information.

[chicanerous]

Are cleans easier than power cleans? I'm having trouble with the thrust in my power cleans,I seem to explode too early,when the bar reaches just above the knee,I've tried waiting a split second longer so it touches mid-thigh level,but whenever I try I seem to PWND my genitals:agony:,the catch is sloppier & it feels unnatural.

I wouldn't know,that's why I asked,but yes,cleans are just heavier so the "jump" is taken away..right?
A power clean just means that the weight is caught about parallel without descending into a full squat.

No matter the weight, the goal of the pull is to impart an acceleration on the barbell. If you're catching much air, this is a sign that your pull is inefficient, as some of that power is being used to propel you upward instead of being directly focused on the bar.

You're having a problem with extension. Try drilling from a very high hang.

If your genitals are getting PWND, wear tight fitting underwear or compression shorts.

[chicanerous]

A good drill to use in general is the "three position clean." Without releasing your hands from the barbell, perform a clean from the high hang, then the low hang, and finally from the floor.

For the low hang, lower to the power position and then push the hips backward to lower the barbell just below the knee. This should put you in position to get a double knee bend first thing as you start the pull.

[Patrik]

At my local gym they have placed the squatrack under a damn low roof, when I extend my arms on a move like this the weights crash into it. Such smart people working there. I must have a talk with them in the morning..

Btw good form :juji:

[Ewasiuk]

I lof when you jerk chicanerous. Do you clean up well after them?

[Gusch]

At my local gym they have placed the squatrack under a damn low roof, when I extend my arms on a move like this the weights crash into it. Such smart people working there. I must have a talk with them in the morning..

Btw good form :juji:

You don't need a squat rack to clean and jerk or snatch. Just take the bar and do it somewhere else. Or do you have bumper plates only at the squat rack?

[Papa Lazarou]

By repeatedly clicking on the 27 second mark in the embed, you can make it look like he's dribbling the bar.

[Aiden Bloodaxe]

If your genitals are getting PWND, wear tight fitting underwear or compression shorts.Will do,although it's probably because I'm still extending too early.
By repeatedly clicking on the 27 second mark in the embed, you can make it look like he's dribbling the bar.xD!!! That's awesome!

[Patrik]

You don't need a squat rack to clean and jerk or snatch. Just take the bar and to it somewhere else. Or do you have bumper plates only at the squat rack?

Can't move the bar, no place for doing it elsewhere. And bumperplates? We don't have such things here, we just drop stuff on the floor. Oh btw, there's only one bar at this gym that's suitable for these moves. /rant

[Yuri]

are you lifting at western reserve academy in hudson?

that gym looks eerily familiar

I lift there on occasion as my brother is a student at WRA

oh yea, and nice lift

[chicanerous]

are you lifting at western reserve academy in hudson?

that gym looks eerily familiar

I lift there on occasion as my brother is a student at WRA

oh yea, and nice lift
Yes. I graduated in 2005 and alumns get free use of the facilities. If you're ever going to be in town, send me a PM and we can hit some iron.

[Honken]

Can't move the bar, no place for doing it elsewhere. And bumperplates? We don't have such things here, we just drop stuff on the floor. Oh btw, there's only one bar at this gym that's suitable for these moves. /rant

Bumperplates = Gummivikter. Sounds like you train in a commercial gym like SATS, 24/7 or something of that aspect. Go for local and dirty gyms, they're usually the best. That or competetive gyms.

[Konnar]

Nice, just out of curiosity how high do you jump Chicanerous ?

[shengoikee]

nice lift man!

i've yet to break 100kg :agony:

you can do it!

[TKD_Andy]

aaahhh cant wait to get back doing C+J.

my best was 85kg, but at 72kg and infrequent training thats not too bad (for me haha)

also gotta crack 100kg :good:

[Aiden Bloodaxe]

Nice, just out of curiosity how high do you jump Chicanerous ?
I thought that this morning when I saw he uploaded a new video.

[Yuri]

I also have not broken 100 kg

last I remember I was close, but now I am weak due to not lifting

[Lobo]

I can't do olympic lifts.

[chicanerous]

Nice, just out of curiosity how high do you jump Chicanerous ?
Low as crap -- about 23".

nice lift man!

i've yet to break 100kg :agony:

you can do it!
100 kg! ...

mqhKWsCBGSo

It's inconsistent though. I get scared, especially when fatigued, and don't drop underneath -- even though I can still pull it quite high.

[chicanerous]

My jerk vastly outpaces my ability to clean. :bad: I'm getting very close to a 130 kg PR:

fIvB1_KPIVk

[Ernest]

I've never seen a chicanerous before!
Only Rahf and Compleks left.

[shengoikee]

It's inconsistent though. I get scared, especially when fatigued, and don't drop underneath -- even though I can still pull it quite high.

oh man that's still pretty awesome haha. i know what you mean about being scared. thinking "if this drops on my head..." etc. i actually have to be careful as it is because i do it on wooden floor in my living room and have to lower the weight slowly afterwards.

[TKD_Andy]

i cant say i've ever been worried about it falling on me. I've been worried that when i jerk it i'll overbalance and it'll rip my shoulder out of its socket (which is pretty much assured if i overbalance backwards)

my friend as a dodgy shoulder aswell, he was cleaning 80kg and one arm gave way just as he shelved it, dropped it a a very dodgy angle, really could have been nasty!

Also doesn't help that our uni gym is cramped as fuck, we've got a 5x5 feet square in the corner of the room for olympic lifts.

[chicanerous]

oh man that's still pretty awesome haha. i know what you mean about being scared. thinking "if this drops on my head..." etc. i actually have to be careful as it is because i do it on wooden floor in my living room and have to lower the weight slowly afterwards.
Ah, I don't ever worry about dropping the bar on my head (at least). With bumpers and a good platform, I'm completely confident in moving out from underneath the bar if things go wrong in a jerk. The body has good instincts and always reacts appropriately.

I think my fear is more generalized and due to the fact that I don't finish the pull strongly, so I fear that I haven't caused the weight to rise up high enough, which brings the fear that I won't be able to get underneath quick enough, etc. Dropping on the body might play a part in this, but I've never consciously had that thought. In any case, when that happens, this happens:

EtQfnRtIT4A

It's pretty obvious in body language, hesitation, number of times I fidget in my set-up that I have fear on mind and that, before I even attempt the weight, I'm not going to make it.

Weightlifting is as much a mind game as it is a physical activity. In a good workout, most of my time in between sets is spent trying to maintain the proper mindset, so that the above doesn't happen. When this works, things are phenomenal. :good:

[Scott]

I've never seen a chicanerous before!
Only Rahf and Compleks left.

Rahf has done olympic lifts for realz one time, that was yesterday.

In other words: Not interesting

/Rahf

[Ernest]

High res pics or it didn't happen!

[anfeyd]

Oh no! Scott is teaching Rahf the olympic lifts.

Nice lift chic, the catch it the scariest part for me as well.

[Honken]

I have seen Rahf! Mwahahahahahahahahahaha!!

[Scott]

Oh no! Scott is teaching Rahf the olympic lifts.

Nice lift chic, the catch it the scariest part for me as well.

Yessss I kinda spurred him on by cleaning 225 in my garage after he was deadlifting it, lawlz.

KILOGRAMS. DEFINITELY NOT LBS.

And yes, I too often get that hesitant half-hearted pull where you bitch out halfway through. Do you find your form gets better as the weight increases? I have utter shit form on light weights but it improves around 200 lbs.

[Gusch]

Obviously you can't go full power with weights that are too light. Other than that I see no reason why the basic motion should be "bad" or short of proper form.

[TheLimper]

Nicely done sir. The gym by me will terminate your membership if you grunt too loud. I have dreamed of a gym where I could do this and not be yelled at :(

p.s-this same gym provides bumper plates also but you are not allowed to drop the bar AT ALL, EVEN A LITTLE. It is fucking mystifying.

[Scott]

I have seen Rahf! Mwahahahahahahahahahaha!!

Club of interest is taking notes right now. Olympic lifts are fun. Deadlifting while having a massive headache isn't!

/Sleepy Rahf