Correct way to clean a bar?

[Hy-Maint]

I need some schooling on how to clean correctly.

My workout partner has been showing me how to clean and jerk. I got the jerk, but the cleans are throwing me off. She is telling me I need to shrug the bar up and then get under it. This feels so unnatural. I have been watching youtube vids and they all seem to differ. I was watching an Olympic coach teach them in slow motion and none of them shrugged the bar. I watched some Crossfit vids and they all shrugged the bar. Which one is correct?

[BABY1]

Re: Correct way to clean a bar?

Okay guys and gals...lets hear it!!!

[guns01]

Re: Correct way to clean a bar?

i would say go with the olympic style. i was taught the exact same way you are learning when i played ball. biggest tip i can give you is to make sure you get under the weight on the clean and you are golden.

[6p6]

Re: Correct way to clean a bar?

i would say go with the olympic style. i was taught the exact same way you are learning when i played ball. biggest tip i can give you is to make sure you get under the weight on the clean and you are golden.

Couldn't say it better!

Keep those knees engaged to...as best you can the more the athletic you can make the movement.

[GotClen]

Re: Correct way to clean a bar?

My suggestion would be to stick with very light weights till you are 100% sure of the movement. Then go up slow and steady. I thought there was an explosive movement here that engaged everything till you are under.

Utube or find a real strength coach at a collage to make sure you have it right.
Best of luck.
GC

[Hy-Maint]

Re: Correct way to clean a bar?

My suggestion would be to stick with very light weights till you are 100% sure of the movement. Then go up slow and steady. I thought there was an explosive movement here that engaged everything till you are under.GC

Thanks. I am using the 15# bar only until I get that form down.

[dirtwarrior]

Re: Correct way to clean a bar?

Here you go
Amazon.com: Bar Keepers FriendŽ Cleanser & Polish: 12 OZ: Health & Personal Care

[gusto77]

Re: Correct way to clean a bar?

I was told the "shrug" is a misnomer and that the shrug is actually an explosion from the hips. So rather than trying an explosive upright row or shrug from your shoulders once the bar is pulled to the hips you're kind of bucking the weight up with your pelvis. Kinda hard to explain and form is crucial. Best to get a coach.

[StorminMormon]

Re: Correct way to clean a bar?

Here you go
Amazon.com: Bar Keepers FriendŽ Cleanser & Polish: 12 OZ: Health & Personal Care

Wah wah wahhhh

[Dieseljimmy]

Re: Correct way to clean a bar?

This is a really hard lift to pick up. I have always been naturally good at. I have always viewed it as an explosive deadlift until I get mid thigh then it in the hips...
Damn its hard to describe this lift.

[Hy-Maint]

Re: Correct way to clean a bar?

I was told the "shrug" is a misnomer and that the shrug is actually an explosion from the hips. So rather than trying an explosive upright row or shrug from your shoulders once the bar is pulled to the hips you're kind of bucking the weight up with your pelvis. Kinda hard to explain and form is crucial. Best to get a coach.

this completely makes sense. She has me doing an upright row so its becomes a pull from my shoulders rather than the arms just guiding the bar from the hip explosion up to my clavicle. I agree w/ your thoughts on getting a coach.

Damn its hard to describe this lift.

I agree!