Clean, Part 2, How To, Olympic Weightlifting

The California Strength Team demonstrates the second of a three part series for learning the clean technique of Olympic Weightlifting. Jon North and Robert Blackwell demonstrate while Glenn Pendlay narrates and David Spitz films.
In the intro we see Caleb Ward hit a 195 kg clean and jerk during practice at California Strength in San Ramon, California.
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[@ernie1060]

These videos are awesome!! Definitely helps to have it explained this way... thanks guys!!

[@maguiedossantos2925]

Love the video.....Very helpful thank you guys....

[@monicasterki565]

This has been so Helpful. Thank You so much. 🙋‍♀️🇦🇺

[@degenviking6068]

Thank you! Been looking for some pointers.

[@reecostewart2788]

great video Thank you! I am aware that many sprinters have an anterior pelvic tilt, which actually puts them at a competitive advantage. I hope these two young lads are aware of their severe anterior tilt.

[@davidtricking]

learning this today !

[@NDJPro]

thanks for the help dude!

[@ChknAdobo]

Wow, im starstruck! - thanks for depicting what my mindset should be going into the lift! Now to technique.

[@julzzaclayton5516]

howdy 😊 are you able to go into more detail about the catch? I have no one to teach me and I'm trying to get this part correct. It definitely isn't a shrug, but it would be great to hear more about this from you, as I've already tried to incorporate a lot of your training advice. thanks heaps 😉😉

[@DarwinDunks]

I wanna learn olympic weightlifting for my vertical jump !! I wanna start with this clean.. I will try this tomorrow and will record it so I can see and check it and analyze my mechanics !! thanks!!

[@XxS0CCERxX]

you bend them in the same plane as your body and once its high enough you catch the bar on the top of your shoulders but in order to do that your arms must be forward so you quickly throw it on your shoulders and whip your elbows forward. hope that helped

[@jeffreybabino8161]

Man some seriously strong people I would like to be that strong I have a lot of respect like that🏋️

[@andreibarsan9630]

So was just wondering guys, is there not supposed to be be a triple ankle knee hip extension and a shrug?

[@MyS0ngList]

The guy in back has some serious donald duck butt going on there in his hips

[@THEGREATONE420]

I noticed that too but I think he's exaggerating it himself because when you do these lifts you arch your lumber to ensure everything stays tight and your back doesn't round.

[@Egendomlighet]

H Majhail can also be an indicator of a tight psoas. that exaggerated lumbar arch can be very risky on an overhead press

[@taiyebbadr8912]

He has got anterior pelvic tilt. This shortens the hip flexors and sticks out the rear. Needs a correction.

[@voodooblue6162]

Taiyeb Badr I have an arch on my lower back too,can you tell me how I can correct it?

[@mambutuomalley2260]

Brian Zhu An arch in your lower back is perfectly normal. It only becomes a problem if the arch is exaggerated.

[@kanskesenare2246]

They have a video explaning this (dont remember the name). But they just rock the wight with the hipdrive to get the "feel" of the hipdrive.

[@konelreborn]

I know Glenn is no longer at CalStrength but I'm still struggling to real nail the form as well. Here he just asks them to jump for the third pull, but when I (and possibly the lifters in the video) do this I don't get the same hip extension that you see in really great lifts or the sound that North mentions in his own tutorials. Would be awesome if someone to clear this up!

[@jonh013]

Okay so in the setup, do you begin with your scapulae protracted with shoulders over the bar or retracted? He queued the guy to retract after the pull when the bar has reached his upper thigh so does that mean to keep your shoulders tucked back throughout, or pull them back during the pull?

[@waquash]

Cal Strength, what do you recommend for working on a stronger grip for Olympic lifts?

[@metlakatla111]

see recent video of jon north explaining what he calls "hit and catch" drill on attitudenation.

[@ostkuk1]

Jon NEVER Blinks!!!!!!

[@hektor6766]

What they don't tell you: At he top of the pull, you should be drawing your elbows back in a rowing motion, to position the bar close to the clavicle as you descend. Whip your elbows forward and up, pulling your elbows toward each other with the pecs. You don't flop it over with the forearms, that's a good way to damage your wrists.

[@onua136]

Thanks, homie

[@kurokamei]

i cant put the bar on my shoulder without release my hand grip... is this has to do with my technique?

[@ChknAdobo]

OK i need to see how to complete the jerk now!? Im particularly having trouble with my hand position/transition from the front rack to getting it primed for the jerk. I see a lot of the cal strength boys adjust their grips at the top of the clean, and i do likewise, but it increasingly becomes difficult as the weight becomes heavier , so how do i rectify this - it seems really easy for them to quickly reposition their hands despite the heavy loads. Thanks!

[@guyarcher8510]

So I've seen people going onto there toes as they pull the bar up. Is that a mistake or is it a power clean?

[@zeytelaloi]

You point the elbows sideways when you start so that they don't end up pulling on the bar, and then as you do the clean you focus on bringing your elbows up as fast as possible while "rolling out" the bar from your grip towards the edges of your fingers as you simultaneously rack it. So try to bring up the elbows.

[@326nnorth]

Hello, in the feet position, should they "base" out or keep their feet in the shoulder width position?

[@ryrysimon]

i find it comfortable cleaning lighter weight(under 40%) but as the loads get heavier i find it hard. Iv noticed hip drive in a lot the videos. how does hip drive get incorporated during the sequencing? Cheers Ryan

[@NDJPro]

jump and catch is not helpful. if he were to just jump the bar would stay at the bottom of his reach. how does the bar get up? is it smacked by the hips? is is shrugged by the shoulders with the help of the jump? god id love some help here

[@UnrealSnipa]

are you supposed to move forward? I noticed their momentum went forward and up?

[@Keensensepersonaltraining]

Both. First with the hips from the jump and second (once the hip is extended and the bar is travelling upwards) the shoulders shrug. It doesn't really show in this vid because the weight is too light and they'd smack themselves in the chin if they went all out.

[@cfx3]

Doesn't that guy in the back look like he's got some lordosis when he bents his hip ?

[@taiyebbadr8912]

Anterior pelvic tilt

[@aaronlof7209]

Taiyeb Badr lordosis is the same thing lol

[@bradsweightlossjourney471]

@ndjpro hell yeaa

[@qtpie2630]

what about the lean lifters like lu xiaojun and klokov

[@Keensensepersonaltraining]

If the second guy turned his knees out just like the first guy, he wouldn't have to default to a hyperextended low back. Good vid!

[@cameronriley5124]

team valor

[@karthikeyanmanoharan3719]

1:30 min ad without skip button for a 3 min video

[@stephengaffney2102]

Hi, I am a sprinter and I was wondering about triple extension while cleaning? You talk about keeping the heels on the ground, is this when landing or do you not use the extension of the ankle joint while cleaning? Also in part 1 you mentioned a video that helps with getting into the deep squat position, do you know the name of this video? Thanks :)

[@aminthedream]

Nice , you caught it too! You’re right - in short when performing Olympic lifts your weight needs to load onto the ball of your foot as soon as possible . He’s is making a mistake talking about keeping weight on heels throughout the pull

[@FieldBoy111]

whats that

[@joescho]

That guys posture is v frustrating

[@Jimdrumming]

Both of their posture is terrible, especially the dude in the back!

[@williamjones5619]

Is Pendlay wearing sandals?

[@vtecaccord96]

So are you suppose to bounce the bar off your hip?

[@MrHellothisisme]

vtecaccord96 Yep. All the force you develop in your hips will transfer to the bar. you won't have to pull that much with your arms.

[@jgpenniesworth442]

No, this is only a queue you extend the hips fully. You would lose power if you actually hit the bar with your hips

[@acanecc1]

To get rid of that funny camera effect don't click "stabilize" when you upload

[@robbob6143]

wait a second... so you dont pull with your traps you just fuck the bar up with your hips is that right?

[@robbob6143]

well its the fucking motion^^

[@yannickverstraete8784]

Yeah, I tought too that you pulled with you traps and arms like a shrug and upright row ...

[@yannickverstraete8784]

Aaah thanks! :)

[@probleemsupport3119]

why the jump?

[@princedawaver6191]

probleem support the jump will help wit heavy weight💯ik from personal experience

[@JakeWillSmith]

Does it piss anyone else off that the dude is wearing sandals?

[@henri7120]

+JakeWillSmith no

[@sheldondunnjr]

+JakeWillSmith If you own your own gym, you can wear whatever you want.

[@lawrencebartos]

There's some good points in this video and the break down in terms of breaking the lift into parts is pretty good. That being said I don't like that the shrug/pull is not talked about at all. As far as the other comments the guy in the back may have a more curved spine in the lumber region. And the criticism about his back being curved like that is probably over-critical. The biggest issue I see is the head position on both lifters. when they start to bend at the hips neither one keeps their head neutral. They keep their heads "up" creating a curve in the neck which may also contribute to the excessive curve in the lower spine. I feel like the head should be looking more at a spot about 3 feet in front of them on the floor.

[@honyeybadgerdontgive]

This guy must have hellish lower back pain from that pelvic tilt.

[@Doofens]

apples and oranges

[@davidjinuk]

sweet sandals :)

[@nicolaswhite2676]

flexibility

[@qtpie2630]

shouldas bwak

[@Bultish]

Train the jerk with the goddamn volition of running head on into a herd of buffalo while still being on your feet ready to punch a polar bear in the face. If you do happen to miss a potentially winning jerk, then the feeling which stays with you forever is one of regret. Each morning you sip your coffee it will be with pursed lips as you ask yourself, “How did I miss that?” Donny S

[@cf_benni_87]

If i would be fat, i would also clean more weight!

[@Karlhumphreys1988]

Yeah..Rob has a massively broken stripper back ;)

[@aminthedream]

There are things in this that I do not agree with and I think this guy probably knows better. My guy here is talking about having weight through heels throughout the lift and that’s not quite accurate. The sooner you can get the balls of your feet in the lift the more potential leg drive you get. It’s not a deadlift . Some people like to think a clean begins with a deadlift and transitions into a clean - that’s not accurate. The longer and more weight on heels during the pull the more room for a wobble when the weight must shift onto toes at max extension. There is a reason weightlifting shoes have a wooden lift in the heel so you can maximize leg drive through toes and quads . Beyond that this is a good video . I’m also sure this guy knows how to coach this lift if you were to train with him but his explanation here is suspect .

[@AlexRomanov1]

the narrator looks so angry!

[@nicoz6540]

I don't want to be fat though.

[@pimberproductionspimber8480]

Do they look fat? Your just lazy

[@nicoz6540]

+PimberProductions Pimber I clean and jerk 2 times a week. these guys look fat