Hands Sliding on Clean Turnover | Olympic Weightlifting Technique
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- Опубликовано: 8 сен 2024
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If your hands slide in when you turn your cleans over, here’s how to quit it.
Your hands slide because there’s resistance to their being in the original grip width-they’re just moving into a position that has the least resistance. Improving your mobility in the rack position will help reduce this tendency, but that’s a long process and it won’t necessarily eliminate it completely.
Your hands CAN slide because you’re releasing your grip on the bar-they cannot slide in if you’re still gripping tightly enough, no matter how immobile you are.
In other words, the problem can only be solved by fixing the timing of your grip release and tension against the bar, not just improving mobility.
You need to maintain a secure enough grip on the bar past the point at which any tension tries to pull your hands in. Generally this will be at least until the elbows begin moving up from under the bar and may need to be even later.
You can also try holding your hook grip throughout the turnover to get a feel for a full grip, but this should be temporary and not the only approach you use since it will usually reduce elbow height and speed, and we don’t want to build new bad habits while trying to fix old ones.
If your immobility and/or arm proportions don’t allow you to maintain your grip on the bar long enough, you can still reduce the problem. All we need to do is maintain tension or friction between the hands and bar to prevent sliding. We can still do this with an open grip by driving the body up into the bar to maintain pressure.
As you turn the bar over and allow your grip to open, push the elbows up and reach the chest and shoulders up to meet the bar, which will help keep pressure against the bar to stop the hands from sliding, and as a bonus will minimize bar crashing.
Practice the movement and timing with tall muscle cleans and tall cleans-throw in a few sets of 5 of each before every clean workout, and as part of your warm-up on other days if you have the time.
See the linked videos for improving your rack mobility, ensuring your rack position is correct, and drills to improve your turnover mechanics.
• Clean Turnover Drills ...
• Clean Rack Position
• Clean Rack Position St...
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Are you a magician, sir? Was having this problem when I tried to do a clean PR last week.
Thank you for the great (free) content. You're the kind of man I'm striving to be, best wishes for you, and your endeavor.
Really looking forward for the up and coming #becomingtough book. Cheers!
Thank you for all of your free content! Just started working out from my home and have always enjoyed the technical help from this channel in the past. Now this will be even more crucial as proper technique/flexibility/ good mechanics becomes my focus.
Awesome. This exact problem has been messing up my cleans and I've needed to compensate by trying to readjust alot on the standup. Sounds like I need to grip tighter longer and work on getting more front rack mobility.
Thanks for putting out great content like this from time to time! Those adistars look good on you :)
Excellent
Thank you for the great content!
I'm keeping my hook grip all the time, all the way to the jerk (I know I dont need it in the jerk I just didn't find it uncomfortable), was not the point of this video but from what I understand I should be releasing it then?
Again, thanks for the content and for always responding.
If it in no way disrupts your turnover or rack position, you can keep it BUT i would release it for the jerk because it can interfere w hand/wrist position overhead and slow or prevent crisp lockout
@@CatalystAthletics Excelent, I'll do that from now on, thank you.
this was awesome, I dislike c&j relative to snatch.
180 off blocks, wth. how do you even grip that
180 off the blocks? Goddamn, coach!
He ain't no armchair coach :)
Greg, is it a problem if can't point my elbows down before jerks but able to fully wrap the bar with all my fingers? I have long arms, whenever I try to point my elbows down, the bar feels like to drop right away
It's not ideal but you can only do what you can do. See below video and make sure you're getting the most out of what you're able to do -
ruclips.net/video/6JHxmVqApMI/видео.html
@@CatalystAthletics Thanks
I just reposition my hands using the flip at the top of the catch. I don't experience bar crash either. Should I still fix this? Will my hands sliding inward cause problems for my lifting down the road?
If you're moving your hands intentionally into a better position and it's causing no problems, like bar crashing or inconsistent rack position, then it's fine. But if it's just something you allow to happen because it started accidentally, I'd fix it.
How would you fix someone that injured their wrist multiple times playing soccer? I want to start doing these Olympics lift but I’m limited from going heavy because my wrist tends to move out of place and then back to its original alignment.
I'd tell them to work with a qualified physical therapist or similar.
My grip width has adjusted inwards for years on turnover. I didn’t realise this was an issue. What are the benefits I am missing out on by not maintaining the wider grip? Will it translate to a stronger clean or lower injury risk etc.
It's less an issue of wide vs narrow grip than the fact that if your grip is moving unintentionally, you're losing connection to and control of the bar at least momentarily, which means more likely that it's going to crash on you, you can't establish an optimal, secure rack position, etc.
Thanks. I have been much more focused on improving my leg strength as a route to improvement as I can lift approx 95% of my front squat. But I’ll try and refine this aspect of my technique also.
I have a really hard time bringing my elbows up. When i do, the bar pushing against my throat.. not sure why.. i will be trying stretches and hopefully that helps
Make sure position is correct - ruclips.net/video/rJ6dZgUQzcs/видео.html
You may also because of proportions not be capable of a full-grip rack position. See this - www.catalystathletics.com/article/1874/The-Clean-and-Jerk-Rack-Positions/
What weightlifting bar do you recommend?
Werksan up to about 2010, Eleiko and the new top-end Rogue.
dude looks like john wick!