Nice to see another full house Tuesday night. The order of the evening: Hang Power Cleans. There was great work all around, especially by some of the newer CFDC athletes who aren’t as familiar with the Olympic lifts.
A quick review (blatantly lifting from Mike Choi’s tips and pointers for the clean:
Start with the the bar just above the knees. To begin the movement, squeeze your glutes and push the hips forward while pulling with STRAIGHT arms;
Keeping your arms straight will require you to shrug your shoulders to get the bar moving. Imagine driving your shoulders through the ceiling. Get a full extension with your whole body. The rise of the bar and a straight bar path comes from the smooth transfer of force from the legs through the shoulders;
As the bar begins to rise, draw your elbows up (like a scarecrow) while keeping the bar as close to your body as possible, and then pull yourself under the bar at a faster rate than the bar is falling;
It was said last night, but it’s worth saying again: Don’t Get Frustrated! The Snatch and the Clean & Jerk are complex movements, and it’s extremely rare for some one to grasp the entire movement right away (and even for those who get most of it, there’s alway’s lots room for improvement). Keep working at it, and it will come, I promise.
Feel free to post loads for the cleans in comments. More importantly, post any thoughts, questions, helpful hints, etc. about the cleans – especially if you struggled a bit with the movement; if you left last night and still couldn’t figure out why something wasn’t working, this is a great place to ask.