Hang Clean.m4v

Comment

Comment by michael David on May 23, 2012 at 11:34am

jesse:

1. the statement was meant in context of jumping on a clean, not just jumping in general.  This video illustrates my point and whenever people do ^^that form of hang clean or clean in general.  If you pause it right when the triple extension occurs, you see that he extends his hips well, but there is little extension in his ankle(triple extension...ankle/knee/hip).  There is debate among coaches on whether the extension of the ankle is as important as getting extension of the hips(nice point in your article you wrote, which i just read), but IMO you want to achieve FULL triple extension, full range of motion, etc.
2. if you can pause THIS video correctly, you can see wake getting extension all the way of his ankle/knee/hip http://www.youtube.com/watch?v=G2zk_hiMoVk&feature=related
3. the world class lifters have to minimize time in the air, yes, but the difference is that the olympic lifters a)are olympic lifting, not training for sports...different philosophies on what you need to do in an oly lift b) most get a lot of power from their hips and do not achieve FULL triple extension in their ankles. c) you NEVER see an olympic lifter trying to "jump" and then SLam his feet violently on the ground, as this video shows.  heres an example of an oly lifter barely leaving the ground, if at all: http://www.youtube.com/watch?v=BPeCY_pysFE  

As for "getting under the bar", a good exercise that you did not mention that helps teach athletes get under the bar quicker that you may or may not use is to pull the bar(like an Upright row) to around the chest and hold it there for 1/2 secondish and then manually "drop" under the bar, which teaches an athlete to get under fast.

Comment by Wally Becker on May 21, 2012 at 5:33pm

Coach Cheek, I like the videos, and am digging the new weight room.  Hope all is well at ND.

Comment by Jesse Webber on May 21, 2012 at 2:57pm

Craig, I'm with you.

Michael, the statement "but anytime an athlete jumps you cannot achieve full triple extension" is erroneous.

The real point is this: once you have achieved triple extension, you then need to get under the bar.  Spending time in the air is achieving neither; therefore a waste of time and energy.  However, even the world class lifters spend some time in the air (miniscule), otherwise they wouldn't be able to shuffle their feet.  Minimizing that time in the air is, as stated below, a nuance that comes with training and coaching.  See my blog post: http://www.strengthperformance.com/profiles/blogs/getting-under-the...

I stand by my point that this was a light weight demonstration and the jump is not concerning.

Comment by michael David on May 21, 2012 at 1:59pm

oh no doubt, it's an excellent lift and you can tell that the athlete has a lot of power in his hips not to mention the proper wrist flexibility for a proper catch, etc. etc. , but anytime an athlete jumps you cannot achieve full triple extension and you do not get as much power as you could if you keep the feet on the floor.  as soon as the feet leave the floor, the power ends.  I know that there are conflicting philosophies in S&C about whether to jump/not jump during a clean, and I wanted to bring this into the discussion.  

frankly, I think too many programs do Oly Lifts, particulary Cleans, just to do them, to tell their coach, "yep we're playing football, its a power sport, olympic lifts, particularly cleans, are excellent at developing power and triple extension" yada yada yada. I've seen similar if not better gains by incorporating Hang clean pulls, hang snatch pulls, etc etc., because a lot of athletes either dont have the proper wrist flexibility OR anatomically they cannot catch the bar in a safe position(think of a BBALL player with long arms).  I think that a snatch would be a better lift to incorporate into a program simply because its easier for an athlete to learn, and they cannot do a reverse curl like im sure a ton of us see done at the collegiate level.  Now, obviously doing a snatch comes with the caveat of having the proper shoulder flexibility and core strength, but if you needed to master 1 oly lift or the other, in a collegiate setting, i'd definitely say it would be the snatch over the clean. 

Comment by Craig Cheek on May 21, 2012 at 10:45am

Look around at some of the videos posted on this site and you will soon see that my man's foot stomp is the least of our problems.

Comment by Jesse Webber on May 21, 2012 at 10:17am

Craig, I had to laugh at your response!  When I watched the video, I thought something very similar to what Michael said.  However, I know that with lighter weights and demonstrations this (jump) may be a little exaggerated compared to what would happen in a heavy lift.  Therefore, it didn't warrant a comment.

I do not tell my athletes to jump, but if I see the jump I tell them to work on getting under the bar faster.  These are nuances that take time to correct.  I don't think you jumped too much considering.  Were you one of my athletes and I saw the jump as we added weight it would become a coaching point.

Comment by Craig Cheek on May 21, 2012 at 9:50am

That's really your criticism?

Comment by michael David on May 21, 2012 at 2:21am

good aside from the jumping/slamming your feet