Grizz...first of all...wear boxer briefs, tighty whities, or some other form of nut-hugger when you're training...c'mon now! You gotta give your boys a home here...can't have them floppin all over the place when you're cleaning.
Ok, when they mean "slow"...they don't actually mean slow. Remember, cleans are very explosive, so in comparison, the first pull is "slow", but only in comparison.
Don't make it any slower than it has to be. In other words, don't strive to make that slow, you'll just waste energy.
Conversely, don't make it any faster than it has to be either...cuz that in turn wastes a lot of energy. But once its at knee height, accerate it with everything you have.
It will come to you, but if that doesn't make sense, think of it this way. Off the floor, the bar should be moving at the speed of a normal deadlift (slow compared to a clean) but once the bar gets to your knees, you should get it moving very fast.
Here is one video:
http://www.fitrex.com/video/small/classic_clean.avi
I hope this helps.
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Originally Posted by Grizzly Funny story first. According to the directions I have for cleans, it says to really accelerate your hips forward. On one rep yesterday I really took that to heart and accelerated so far forward that I caught my nuts over the bar and nearly pulled them off while pulling the bar up. Haha, that was funny.
Anyhow, according to those directions, it says to slowly pull the bar off the ground until it passes the knees and then accelerate the hips, yada ya.
How slow is considered slow. Being that I'm lifting relatively light right now, so I can get the form, the slow isn't that hard to overcome, but I can see where trying to pull 315 or so would make that difficult. What's the deal on this? |