Body weight should be towards heel, knees should be further back, toes pointed more forward, and back should be straighter.

I'll start it!!!!! Weight on the heels and...

Those are some heavy cleans!!

In the video the coaches missed a lot of errors, arched backs,early pulls, and not opening hips fully at the top of second pull or at end of rep. Glad the video added the text in for the early pulls but I do think QC for these videos cold be a little better.

Quit pretending he has heels on those shoes!!!!!!!!!!!

Can't wait for this one!

Video is power cleans but WOD says cleans? Which one would it be? :)

I really need to work on these. Trying not to pull that bar takes practice!

Active shoulders. Bar overhead. Lumbar curve. Weight in heels.

@Chrisso: When they say "clean", its at your discretion. Some people cannot front squat as much as they can power clean so they opt for a powerclean. If it's meant to be a specific variation they will specify either Power Clean or Squat Clean. Hope this helps.

Did this today got a Max effort of 235x2 squat cleans.. Not a pr but did 3 workouts yesterday so needless to say I was sore!

I was not aware of a high pull in the clean, anybody?

He needs to remember to shrug with straight arms. if he does that the same weight will be easier and more efficient and he will ultimately be able to clean more weight. Also is it Power Cleans 7x3, or Full Squat Cleans 7x3 or it it anything goes???

Foot position is too wide, driving his knees inward. Weight is improperly distributed on his forefoot vices his heels. Lack of hip flexibility is driving his chest position downward and requiring him to internally rotate his shoulders to achieve the range of motion to support the weight overhead (which is stressing the joint and decreasing stability). His head is also elevated above neutral.

His weight is on the toes not heals. The lumbar curve is lacking, forcing the bar back behind the plane. Sholders are relaxed, placing greater strain on ligimetns and tendons. Recommend he places weight on heels and drives through them. Active shoulders and chest up. This will allow him to excel.

@Nick:

I learned to clean with the traditional shoulder shrug and explosive elbow finish into the rack position. It served its purpose for the workout. Over the past few months, I’ve had the opportunity to work with Brandon. He changed the dynamics of the traditional clean, incorporating a high pull into the movement. With a narrow, hook grip, I now shoulder shrug, high pull (as much as I can), and then snap my elbows quickly into the rack position. I can’t attest to the effectiveness of this technique enough

Hey could somebody link me to a video for a clean? All I can find is power cleans and i'm not sure they are referring to the same thing.

The video makes a big point about early arm bend, but I think their missing the point of how the lead demoer cleans. See the attached video to clear up the difference between cleans and hip cleans. It may work for other athletes as well.

http://www.youtube.com/watch?v=Np11gL_Tx3I&sns=em

Just started crossfit and love it! Also just learning the power clen I'm M/75kg/172 I got 90kg today is that any good for a beginner just trying to see where I'm at.

110lbs, 120lbs, 135lbs, 145lbs, 155lbs, 165lbs, 175lbs

He's doing hip cleans.... noting wrong with that

The cleans in the video are terrible. They all start pulling way to early. Then the hip thrust the bar to the rack position. DON'T HUMP THE BAR. Finish your pull through the shoulders and get your elbows under it.

Also the one dude in the black shirt they shot in profile needs to open his shoulder more at his beginning position. He currently lifts rounded/caved forward. Open shoulders with a broad chest should help him fix his curving upper back.

That coach needs to work on his oly.

Just did a 5x3 of mid hang cleans today. 60/80/85pr/90pr/92(203)pr
Also did 5x3 of halting clean deadlift, pause at knee and mid thigh with a finish. All sets at 65kg (143)

As for the form: buy weightlifting shoes, and move your feet in.

So what version of the clean are we supposed to do

New to CrossFit (2 days in and loving it so far). How much rest do you have between sets in this WOD? And are you supposed to increase the weight with each set?

By flexing his abductor muscles, this athlete can manage the weight more appropriately!!!

M/47/185

165-165-175-185-195-195-205

135-135-135-140-140-150-135

Weight on the heels...Chest Up...Knees Out...Arm pits forward!

155-155-155-155-160-160-160

225-235-245-255-265-255-235

M / 32 / 5'10" / 176 - CrossFit Leblon - Rio de Janeiro

loads: 115 / 125 / 135 / 145 / 155 / 165 lbs (1 rep only)

m/44/5'6"/140
used dumbells
50-50-55-55-55-60-60
full squat cleans

135-145-155-165-175-185-195

So the cleans in the video are very "cal strength" ish, with the early pull and hip contact. More traditional OLY coaches, like Burgener and his team of coaches for the CF OLY cert, coach athletes to avoid arm bend until absolutely necessary.. And even then it's a pull under the bar, not pulling the bar up. That being said, go to YouTube and search for Donnie Shankle or Jon North and visit catalystathletics.com, those athletes move massive amounts of weight.

Personally I feel more comfortable with keeping my arms long, but I haven't practiced the other method much bc it's a big deviation from what I'm used to.

My two cents. The guys in the video were moving some serious weight. My only criticism (aside from the early pull which is debatable) would be a few of the guys appeared to be set up a little low in the hips which lead to a little spinal breakdown. But Ive seen much worse! Beasts nonetheless!

95/115/135/155/165/185(10# pr)/200(25#pr)

M 42/185/72"
165
185
205 x 2
210 x 1
205 x 2
195
195

F/37/108lbs/5'0"

75-85-95-95-100-105(2)-105

Felt strong so attempted 110 for one. Failed first but got the second. It wasn't pretty but it was a huge pr at 2lbs over bodyweight.

M/44/192cm/85kg.
40-50-55-60-65-70-80 kg.

75-85-95-95-100-105(2)-105

Did an additional 2 sets at 1 with a pr of 110lbs

Irony. Saw a guy in our gym today striking just this pose. Bad technique is universal, but correctable.

I am a beginner, what is a good percentage of max to start at?

Athlete should consider narrowing his stance slightly. Opening the knees out will force weight on to the back of the heel. Further, it will allow the athlete to keep a straighter back while maintaining depth. If he is unable to maintain depth after widening knee position then he should work on hamstring flexibility, utilising a roller as well as specific hamstring stretches.

135-165-185-185-195-195-205(2)

Weight needs to be on heels, his arms are way to far back, his chin needs to be higher, bigger chest and way to forward, tighter back.

115 / 125 / 135 / 145 / 155 (x2)/ 160(x1)/165(f)

45-50x6

135-155-165-175-185(PB!)-185(2)-185(2)

M/29/205/6'1

135-155-185-195-205-205-210

New PR, my 1 rep max the last time I did one(July 12') was 205, now 3 rep max is 210.

M/35/6'3"/200
185-195-205(PR)-215(2)-215(PR)-210(2)-205(2)
Prev:
135-155-175-185-195(PR)-135-155
135-155-175-185-185-185-190

135-145-145x2(f)-135-135-115-115

M/36/5'4/130

m.32.69.170;
3x95#;
3x135#;
3x135#;
3x135#;
3x135#;
3x155#;
3x165#(pr);

Day 219
M/45/6'0"/190
Warm-up: CFWU x 1, row 250M & barbell complex
145-175-195(PR)-205(1; PR on 1RM)-195(x2)-185-185

Compare to 120526
135-155-170-185-190(x2)-185-185

Pretty decent improvement I think.

95-115-135-155-165-175-185

I did power cleans. 185 ties 3 rep PR.

135#
145#
155#
165#
185#
195# x 2 PR
185#

PCE, AS.

Subbed a CF Pickens, SC WOD
For time:
400 meter run
30 front squats @ 115 lbs.
400 meter run
30 dips
400 meter run
30 pushups
400 meter run
30 burpees
16:43

Glad to see some people are starting to validity of the hip clean or the bar making contact with hips. To brush or bang - that is the question. The answer is: either. There are multiple ways to skin cat and It's all about what works best and is more comfortable to you.

There are lots of evidence in there that both styles exist in the sport harmoniously. If you watch olympic footage from any year you'll see existence of both. My favourite camera angles are from the top athlete that show the oscillation of the bar at full hip extension by the hip cleaner/snatcher (China's Lu Xaiojun), and the smooth, strong pull by those performing the big shrug in the snatch/clean and jerk (Greece's Pirros Dimas).

Have are great lift today everyone and crush some PR's!

RX'ed 135-145-155-165-175-185-195

Given the faults in the bottom position shown, what kind of mobility prescription would be suggested? I fear my position may look similar and I am attempting to improve it. My main struggle is to keep my chest upright. Increasing hip flexibility would and has helped, are there other things I should incorporate in my mobility work to improve position?

100
105
110
115kg (253lbs)

M/29/143#

kgs-lbs
50--110
60--132
65--143
70--154
75--165 (PR 3RM)
80--176 x1 (PR 1RM)
50--110 (squat cleans)

David @22,

Rest 2-5:00 between reps, enough to recharge for a full effort but not enough to cool down.

Welcome aboard. Fasten your seatbelt.

135-135-135-145-145-155-165

All power cleans. Finished with 12 minutes of one bodyweight power clean every 30 seconds to work on technique.

m/41/6'4"/229

115-135-155-165-175.

Down to 135 for last 2 sets as I felt 175 was sloppy and I was not dropping underneath the bar enough.

63-73-83-88-93-103-113(1)

Female,32,160lbs

3months of crossfit

Sub'd

DB-lbs
50-65-75f-75f-65-65-65

145-165-185-205-215-225-245(2)

His body weight is shifted forward, and needs to move back onto his heels

M/55/185#/5'8"
135-3
145-3
155-3
165-3
175-2,1
185-1,1,1
175-2,1
sets at 175 and 185 broken. My form needs work, did power cleans, good day overall. Did these alone in gym at noonhour- literally no one there, could have used a little enthusiastic spotting !

M/27/164#/5'7"

95-3
115-3
125-3
135-3
145-3
150-3
155-2 / 1(f)

M/42/5'11"/158lbs

105/135/175/175/175/175/175

That's all the weight I own, so I vow to buy more. I guess I could have gone up to 90kg+ if I had the extra weight.

John

135
155
155
155
155
135
135
(lbs.)
Decreased weight at the end to maintain form.

All sets done @ 250.

Have to work out smart, WOD done with deliberate and controlled form because of my Cobalt Chromium Knee
Power Cleans 7 x 3 reps
95-115-135-145-155-165-175
My progress is good; I’m pleased with 175lbs for now
TKA on 2 April 12
M/55/6’/205
“Good day overall”

m/42/5'8"/175

95
115
135
145
155
165
165
Form started going on the last set of 165, so I took it slow and deliberate. Not sure I could have gone heavier anyways
Nice WOD.

165-175-185(pr)-195-205(2)-205(2)-205(1)
All t&g

M/30/173
Actually did Power Clean and Jerk 5x3@175 with rope climbs and sit-ups. My grip was roasted!

75
85
95
105
115
135
145

M/18/5'11"/170
95-105-115-125-135-145-155

One of the coolest moments....working with the great Coach B!

Did Diane.

Rx'd - 5:57

21's unbroken in 1:29
15's broken 10/5 (dl); 10/4/1 (hspu)
9's dl unbroken; 6/3 (hspu)

2012-12-04: 203, pc's.
2012-05-28: Sub 14rnds 400m/139 sc'sX3 in 40:40.
2011-01-28: 190.
2010-06-30: 180.

95-115-135-145-155-165-175

75-85-95-100(2)-100-105(f)-105

Power cleans.

155-175-185-175-195-195-200 (pr)

M/168#/6'/38 yrs

M/31/190/72

185-205-215(2)-215(1)-205-185-185

Went down to 135 and did 4 sets of 10 reps to work on form. I feel like I can do better, just need to work on speed at the top of the movement.

39kg, 49, 51.5, 54, 56.5, 59, 61.5kg (x2) / 135lb

I guess I was right yesterday, about not being able to clean 185!

M/43/5'8"/173

150-155-160-165-170(PR)-175(PR)

F/28/5'6"/113#

85-95-105-110-115-120-125(2)

155
185
205
215
225 (PR)
235 (1+F)
235 (1+F+F)
205

After Wendler's Deadlift strength session, Cleans, 175, 185, 195, 200, 205, 210(f), 190

M/35/145lbs.

135,140,145,150,155,160,165(f)

135/145/155/165/170/175/180(2) (f)

It's called a hip clean. A slight bend in th arms after the bar has passed the knees positions the bar closer to the pocket of the hip in the power position before the second pull. It's not for everyone and not for beginners, but can greatly increase efficiency of the power transfer between the hip to the bar on the second pull. The power transfer can be so efficient, if performed correctly, that the athlete may not have to achieve a a true "triple extension" to complete the lift especially in a squat clean when the weight does not have to reach maximal height in order for the athlete to pull under the bar.

Mike Bergener is an absolute legend and a personal hero, but he is not the only person to ever teach the skill of Olympic style weightlifting. Glenn Pendlay and Don McCauley have amazing experience and insight into the sport. Read there stuff, learn there stuff, and lift more weight.

M/33/5'6/167

Five rounds for time of:
15 burpees
95 pound Push jerk, 10 reps
17:26

Also:
Clean
95-95-135(PR)-135-135-135-185(f)+ 185 DL

95 115 135 155 165 185(2,1f) 155

2.5 Mile Run
3 X 7 155# Cleans
Then
20 K's to E's
Good Workout.

Clean 3-3-3-3-3-3-3 reps

Kgs : 33.5-38.5-43.5-48.5-53.5-58.5(f)-53.5
Lbs : 74-85-96-107-118-129(f)-118

M/6'0/25/200lbs

Clean 3-3-3-3-3-3-3

155-175-195-205PR-215PR-225(1,2f)-205

PR'd a lot these past few weeks… liking the results!!

Getting after it!

135,155,155,185,185,205 once then failed on 2nd attempt

M/31/210

Still new to Crossfit and working on technique

95-105-115-125-135-145-165

Tonight my nephew and I did Angie

me m/40/6'/187 -- 21:07

nephew 25?5'10"/167 -- 23:13

I have the kip down alot better than him, so that is why I was faster. I finished the pulls in about 6:30, he did it in about 11:30. Otherwise he was much faster than me.

People, it's called hip cleaning!!!! Some of the best weightlifter a in the world do this! Look up Donny Shankle and the California strength guys!!! We need to stop with the jump and catch!!! Bring the bar into your hips and explode!!!! Slam bars and kill pr's!!

145-155-165-175-185-195-205

weightlifting shoes

F/45/5'2"/129

warm up
45# x 7
Working on my form :)

m/35/5'9/162

65
85
105
125
135
xx
xx

M/39/155lbs
155/165/175/185/195/205(2)PR

PR'd 150 lbs (2reps)

145-155-165-175-185-195(2)-205(0)

60kg-65-70-72.5-75-77.5-80(1)

Squat cleans through 72.5kg, rest were power cleans

M/6'0"/210

135
155
165
175
185
195
205 - personal best, am pretty happy about that

155
175
185
195
205
210
215 x 1

same as last

135#
145#
155#
165#
185#
195# x 2 PR
185#

M/35/220/6'2"

135
145
155
165
175
185
195 PR
205 PR by 20 lbs!

Still have a LOT of work to do on these. I can front squat 255 and would like to be able to clean this much as well. I am under confident receiving the bar at full squat position. I did full squat cleans up to 155, then resorted to power cleans. So frustrating, but alas I will continue to plug away.

155x3
175x3
195x3
200x0
175x6
175x5
175x4
175x3

next time do 7sets/4 reps (no bumper plates, no weightlifting shoes, and poor form)

M/34/5'9"/160

Squat cleans all the way.

165
175
185
190
195
190
185

Power Cleans @ 195

Wanted to work on my power cleans. so no squat. gonna hit some front squats in the afternoon

38/m/175
155,185,200,210,225,240x1pr,205,185

squat clean
1 - 85
2 - 95
3 - 115
4 - 125
5 - 135
6 - 145
7 - 155

Odd, form was forced to be stronger with heavier weight. Definitely enjoyed the longer front squat on the way back up with the load.

squat clean
1 - 85
2 - 95
3 - 115
4 - 125
5 - 135
6 - 145
7 - 155

Odd, form was forced to be stronger with heavier weight. Definitely enjoyed the longer front squat on the way back up with the load.

120-125-130-135-140-145-150

175-185-185-195-195-195-205. PR.

44/m/176cm/73kg

70-75-80-85-87.5(PR)-85-85(failed on rep 3) kg

40, 50, 60, 70, 80 (fail), 75, 75

up to 111kg\245lbs, but just for 2.
Keep pushin on!

36y/o, 235lbs, 6'1"

155 - 185 - 185 - 225 - 225 - 235 - 245

Tried 255, failed. 235 and 245 were pr for 3rm but not touch and go. All power cleans.

Still workin on technique for squat cleans. Lovin it.

M/37/5'11"/190lbs

155, 165, 175, 185, 195 (fail), 185, 185

is that Gary Roberts in the Photo?
The "killing the fat man" videos were inspiring...

Squat Clean - 115, 135, 165, 175, 180, 185, 190

Compare to:
120526 - Power Clean: 135, 155, 170, 185, 190, 195, 200
110128 - Power Clean: 155, 165, 175, 180, 185, 190, 195(1/3)

M/37/5'11"/190lbs

95, 115, 135, 155, 165, 175, 185

47-52-57-59-61(2º3ºf)-61-61kg

Rod 95
115
135
155
160 New PR
165(F)
95

Cale 95
115
135
155
185
200(2F) new PR
135

Kelley 85
110
120(1F)
125 (2F) New PR
85
85
85

135lb
135lb
155lb
155lb
155lb

Out of time. Go 185lb next time.

From hang position unless otherwise noted
Sim 155
Mr. Murley 145
Amy 65
Mama V 65
Bubs 95 (full)
Coach Kim 165 (full)
Mr. K 105
Mrs. Pip 75
Master P 35
Kyle 85
Heather 50
Jamie 50
Pudge 55
Mr. Carey 135
Mr. Wonsil 125

115
155
175
195
210 (2) PR
205
185 worked on form

For muscle-ups, I can do them if I hop off the ground a tiny bit to get my upward momentum started. Is this an OK progression (and should I add to the prescribed number?), or should I just do the pull ups and dips instead?

135, 155, 165, 175, 185, 195, 200# x 3 RX

135,155,165,175,185,195F,195,200x1

51/M/180
3x135
3x155
3X 165
3X 175
3X 175
3X 175

155-165-175-185-195-205pr-215(2f)

M/24/5'10"/165

135-135-155-185-205-205-215

knees out more, externally rotate shoulders, and get lifting shoes. However, this individual may need a lot of time on mobility.

145, 165, 165, 175, 175, 185, 195(pr)

M/5'10"/35/197

Hoooah !!! Army Crossfit!!

265-265-265-270-270-275-275

265-265-265-270-270-275-275

65-70-75-80-85-80-80 in kgs

Power Cleans

m/43/162
240 lbs as rx'd

@ Comment #20 - Posted by: bill hendricks

RE: "That coach needs to work on his oly."

That coach placed 6th in the American Open in 2010 in his weight class, 10th in the American Open in 2011 in his weight class, among other junior titles under his belt, he also totaled 300kg on his C&J and snatch during the Outlaw Open last weekend.

Just saying.

32 170 power clean 95 115 135 155 175 185 try 195 no rep did the with.185

135#
145#
155#
165#
175#
165#
160#

CLx3: 95, 105, 115, 125, 130, (135x2), 105

85-95-105-115-125-135(1 then F)-125

Funsies!! Loving cleans right now!

12/10/12: 115 135 145 145 155(2) 155f 145 145.
7/6/10: 95 95 115 115 115 125 135 135.

65-95-115-135-145-155-165 (pr)

M/36/5'4"/146lbs
Power cleans
135, 155, 175, 175, 175, 175, 180lbs

M/168/5'7/32
135, 155, 175, 195, 205, 215 x 1 (f), 215 (f), 185

155-185-205-215pr-225pr

160,180,190,210,220,230,240lbs(1)

145-155-165-175-185-195 failed on 3 - 195-200 failed 3 (had I on my shoulders but lost it)

135 155 155 165 165 165 165 Previous

135 165 165 175 175 175 175 Tonight

185, 190, 195, 200, 205, 205, 200

Drive knees apart to avoid ankles rolling inward.

m/34/5'8"/175lb

Sqt cleans

185-195-205-215-225-235PC-245(1+Fail)

115, 135, 155, 165, 175, 180(f), 180(f)

Squat Clns

115, 125, 135, 145, 155, 165 (PR), 170 (PR)

M.38.170.5'10" - Grantham, UK

m/39/5'9/175
CFWU-2. Superman. Burgener. DU.
155,160,170,180,190,195,200 - 2; Failed on 3rd. Cleans felt better. Need to watch Ipad video to analyze WOD.
5/26/12:
155,160,165,170,175,185,195 - 2+1

185, 195, 205, 215x2, 215

185-205-225-225-225-225-225

Take the heels out to a straighter foot position. Every athelte must battle those valgus forces in the bottom of an OHS. His overhead appears to have great potential. Take care of those feet brother!

M/22/5'11"/182

155-185-195-205-215-225-235(2)

PR is 255 from back in May. been playing catch up for several weeks now and think it i really starting to rack up a toll.

135-155-175-185-195

M/40/5'11"/205

(kg) 60-65-70-72.5-75-77.5-80

#171: Squat cleans.