Thursday, May 16

Here’s a good video from Catalyst Athletics showing the correct contact point with the thighs and bar in the clean. He gives some tips on how to get the bar to the correct spot and how to keep it close throughout the pull.

One of the most common mistakes we see with the clean (and snatch) is not keeping the bar close enough. There a lots of reasons why this can happen, but usually slowing down in the first pull (from the ground to above the knee) will help fix a lot of problems.

If you do not feel contact with the bar on your upper thigh during your cleans, reducing the weight you are lifting and taking your time off the floor will help you hit the right spots.

Remember, better technique will allow you to properly demonstrate your strength. Just being strong isn’t good enough. When you combine your strength with proper technique you will really start to see your true potential.

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Because of the narrower grip, the bar in the clean will tend to contact the body on the thighs rather than in the crease of the hips as it does in the snatch. . This makes keeping the bar close to the body during the final extension more difficult because the bar path is more easily disrupted with early contact by the thighs as they move forward during the scoop. . Often this results in athletes rowing the bar up with the arms to try to make contact at the hips. While this can be successful in some cases, it’s more often used unnecessarily rather than improving pull technique. . Here’s how to improve contact and proximity: . Pull with a more upright posture rather than allowing your shoulders to move significantly in front of the bar. This naturally moves the contact point higher toward the hips and makes it easier to control bar proximity. . Wait until the bar is higher on the thighs to initiate the second pull. This will move the bar farther up and more out of the way as the thighs move forward in the scoop. . Finally, be patient with the extension and remember that you need to continue extending upward and moving the bar toward your body after its initial contact. . Use halting clean deadlifts to mid-thigh to practice and strengthen the correct motion and positions, and combine it in a complex with a clean for further technique work. . Tag a friend who bumps and drags like a total rookie. . Videos by @hookgrip . ___________________________________________________ #weightlifting #catalystathletics #garagemind #loudmindquietmouth #gregeverett #usaw #iwf #teamWAG #puori #earthfedmuscle @earthfedmuscle @puorilife ___________________________________________________ Visit catalystathletics.com for the biggest collection of free weightlifting articles, videos, exercise demos and more.

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Workout for Thursday, May 16
1 Complex Every 3:00 for 30 min
Build Up to Heavy Complex
1 Power Clean
1 Front Squat
1 Squat Clean
1 Front Squat
*Reps do not have to be touch and go.

CrossFit 616