Dropping Under Cleans | Olympic Weightlifting Technique
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- Опубликовано: 7 мар 2021
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A classic mistake in the clean is dropping out from under the bar and allowing it to crash down into the rack. This means misses or unnecessarily difficult recoveries, with excessive downward force, loss of posture and rack security, forward leaning, imbalance, dizziness and more.
The two most common reasons for this are mistakenly attempting to receive all cleans in the deepest possible squat, or rushing to get deeper than necessary because of a lack of confidence at heavier weights.
First, understand the principle that we need to move the body down relative to the bar, not just get into the bottom of a squat indiscriminately-we need to meet the bar at whatever height we’ve lifted it to, which is nearly always higher than we think. We need to trust that ability to lift the bar, and consistently train our turnover to keep us connected to the bar regardless of elevation.
Train the basic mechanics of the turnover with tall muscle cleans, focusing on consistently smooth delivery into a secure rack position. This motion should never vary.
Then train tall cleans, receiving at varying heights, from a relatively high power position to near full depth, to improve your natural sense of the bar’s location and your ability to stay with it.
Finally, use a power clean + clean complex with the focus on securing the bar in the rack position at the same height in the clean at which you received the power clean. This will both help the mechanics and remind you of how high you actually lift the bar in a clean to boost your confidence.
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You're absurdly helpful AND efficient. I love how jam packed yet short your videos are. You're a great teacher man. I'm trying to teach my little brother and these videos have been a godsend. Thank you.
This could not have been more timely. Thanks!
Straight to the point. I'm a beginner and your videos have imparted a lot of knowledge.
Excellent stuff, no wasted words!
As someone who is new to lifting i find your explanations very useful .
Thank you.
Man, sounds exactly like myself and my fellow coach preaching to our lifters on every clean day! Great content coach!
Brilliant as always
I just stumbled across your channel and it is so far ahead of others who are attempting to teach the same thing. Clear, concise, with great slow motion shots for those of us who learn visually.
Awesome, Thank You Greg!
Legend ! thanks for the content !
great video, thanks much
This is such a great video. This issue "from lack of confidence" and failure to reach full extension seem to be my main problems . There will be more. Thanks again.
Awesome, I understand more more what you men that I or we beginner think we need catch deeper and deeper but now I understand what you men you meet the bar as high as you pull the bar. Super excited for my evening clean work out and try what you saying!! Bigg thx your tall Austrian follower,
This is a good tip I’m going to had tall cleans as a primer!
Great tips.
awesome and love the complex at the end
This used to be a big problem for me. Luckily, I learned how to get it right by watching your videos and practicing. I would just pull the weight up high and drop, then the bar would crash onto my shoulders and collarbone. In fact, I had big bruises on both collarbones for the first few weeks when I was a beginner. Now I just meet the bar and ease on down into the squat. Much better on the body.
I would pay the membership just to support this guy. Invaluable knowledge, thanks
You can join their TrainHeroic team where he does a 12 week program
Impressive Channel. I‘m coach in germany and use your short clips for visualization. I really like, that you show different athletes, with different body compositions. I should pay you a fee 😂
Thank you
I've stalled out my cleans around 225 because I feel like I can't get under it. This should be helpful, I'll try some of that drilling next week. Thanks!
Update plz
@@3DHDcat Form cleaned up a lot, weight hasn't increased but the weight I was pulling feels more secure and the form just feels....better, especially the rack. I haven't been training much lately with some personal things going on. Beginning a new training cycle in July though.
@@daltonreid8949maybe more front squat strength needed?
I just saw this.......Please manufacture this content into a suppository and administer to the masses
The funny part about this video is actually i went trough to 90% of the problem he fix on this videos 🤣🤣 ,thanks Greg my to go source every time I start fuck up the lift for more that consecutive days lol .
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Hey, im receiving my clean at 95%max at the same height i catch my power cleans. i think that is a waste of energy cause i squat all the way down, bounce and come back up. Anyone can point me if Greg already made a video on that?
Dropping for the clean is still my kryptonite. I have a 195 lb Power Clean.
www.catalystathletics.com/article/2058/How-to-Fix-Powering-More-Than-You-Squat/
@@CatalystAthletics W
So when practicing technique with lighter weights. Do you recommend applying less power to practice catching in the bottom of a squat, or similar amount of force then riding it down?
I second the question!
Id bet hed say to practice pulling higher and then riding down the weight into full depth, than limiting your extension and explosion and and already receiving in the bottom position.
You need to reduce the upward force of the pull in light weights while executing the complete motion and maintain maximal force on the pull under. This will still mean higher receipt in light weights and gradually lower receipts as weights increase, but you shouldn't be receiving your lightest lifts as high as maximal force would allow. See this - ruclips.net/video/8JVAngCmYRU/видео.html
Thank you, but my problem is NOT dropping under when the bar gets heavy, due to lack of confidence. Will the same drills help me?
Yes. Same idea - train the mechanics and improve your speed/aggression in the pull under. You can also add cleans from high blocks (mid-thigh+) to work on that confidence.
@@CatalystAthletics thank you! You have a new subscriber.
What's the music at the end of the video? I'd like to add it to my workout playlist!
It's some royalty free music... I don't even remember where I got that one
@@CatalystAthletics Rats. Should've asked sooner.
I have trouble using a full clean instead of a power clean. I do have the mobility for a full clean, but at the moment of the catch my body wants to reverse the motion so much that I usually power clean. In order to full clean, I have to consciously do a front squat after catching, which feels like more work than just power cleaning.
Keep FSing every single time you inadvertently power until you're comfortable with the motion. What you describe is typically just a lack of comfort in the motion, and you'll never get any more comfortable and confident by avoiding it.
@@CatalystAthletics Great advice, thanks, I will definitely start doing this.
Any tips on how to get under the bar though?
Always land in the power position cause I stay into extension way to long.
This among several others you can find at link below - ruclips.net/video/kHo1YedpkRE/видео.html
www.catalystathletics.com/collection/12/Snatch-Clean-Third-Pull-Receipt/
Yeah, this is great and I know it’s right but I feel like I’ve been doing it the wrong way for so long that I wouldn’t be able to train myself to do it the right way.
Well not with that attitude you won't!
This can also be applied to the Snatch and Power Snatch correct?
Yes - ruclips.net/video/UoCZhN4mdTg/видео.html
My greatest enemy when it comes to clean and jerk is to receive it lower im always getting dizzy, sometime i just power clean it but after that my power for jerk is gone.
See this for dizziness - ruclips.net/video/kHZ_Z4BzbcQ/видео.html
@@CatalystAthletics thanks you!
It’s so weird… I can snatch much easier than doing a clean. My snatch PR is 65kg and I can’t even get myself under a clean of 70kg. My brain stops on the third pull and I just don’t even squat. I will try to focus on my clean technique by practicing what is shown on the video!
What purpose does this serve for the average joe other than risking injury?
It serves no purpose if your goal is to remain average. It's a part of one the lifts of an Olympic sport, and an exercise non-weightlifter athletes regularly use for developing leg/hip power, trunk strength/stability, and the ability to productively absorb force.
I suppose this is why some elite lifters choose to always practice cleans from low pulls and never pull higher than necessary even when warming up
But but... I love power cleans😅😂
what's with the imam beard?
Such heavy lifts , in training , are not an Olympic approach. More about powerlifting
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