How to Clean | Clean for Beginners | Olympic Weightlifting скачать в хорошем качестве

How to Clean | Clean for Beginners | Olympic Weightlifting

This is a mini guide of the complex that in my opinion you should use to teach the Clean to beginners or to learn it yourself. The goal is to break it down into manageable chunks; too few and the complexities don’t get ingrained and too many and it becomes a mammoth task. The top down technique teaches the simpler parts first and allows for those with absolutely no experience to ingrain each position into their muscle memory. Zombie Squat | 5 reps Front Squat | 5 Reps Hip to Shoulder Clean | 5 reps | no contact pop High Hang Clean | 5 reps Mid Hang Clean | 5 reps Low Hang Clean | 5 reps If you’re teaching or learning the Clean for the first time then this is a handy ‘how to’ video . Because the Olympic lifts are technically complicated it helps to break them down into bite-sized chunks. However if you break it down to much it loses all flow and becomes over-complicated. Much like Goldilocks’ porridge it needs to be just right . Obviously you’re welcome to insert your own horrendous metaphor instead, but you can have that one for free. . I would get each athlete running this complex of 5 reps: . Zombie Squat: Helpful for those who struggle to get into the front rack position . Front Squat: Training the athlete to drive up with their elbows in the front rack position . Hips to Shoulder: Like a Power variation but with minimal contact, training bar path and footwork (getting onto the toes) . High Hang Clean: contact point and dropping under the bar . Mid-Hang Clean: Same as the above but keeping the bar close and scapular retracted whilst ensuring patience through to contact point . Then I would add in a Low Hang Clean Variation but I couldn’t be arsed to take the pins out . Happy lifting 😅