HOW TO CYCLE BARBELL CLEANS FAST/ HANG CLEAN BOUNCE TECHNIQUE!

Hey Team!
Lots and lots of interest in this one from my Nasty Girls vid. So here it is. Remember that this is a skill. Like all skills practice is a must. Start simple, and lots of reps before moving any weight!
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[@karaduterte]

Your how-to’s are always the best. You and Pat are always so thorough with your explanations. 💯

[@franjohnson5342]

I’m in the start of my second month of CrossFit and I am soaking up all the helpful tips. Found your video and went ahead and subscribed to your channel. Great job and thank you for your info.💪

[@The123mimi]

This was super helpful, thank you! I always got bruises, no one ever taught me this as an actual CF skill. You guys are great, keep up the great content!

[@Kristi-Eramo-OConnell]

So glad!

[@AB_1979]

Kristi & Pat.... thank you so much for this. Last week I really struggled to maintain a good rhythm cycling thru my hang cleans. I kept losing the bar bc it felt as if the barbell was PULLING me down to the ground. I had to drop the bar more often than I wanted. Great explanation and thank you showing us What it should look like (examples like that always help me visualize what you’re talking about) 👍🏼

[@antoineputzsoundfotobasgit6244]

Thanx a lot guys! Love it. Just exact enough information: not too short not too much. Much appreciated! 👊 🙏

[@craigbuckton8557]

When Oly Lifting is your fav part of CrossFit and you get taught how to cycle that barbell quicker only makes me want to program it for MetCon's more! Thank you guys excellent lesson!

[@MamaGardner4Jesus]

so grateful for your videos!

[@staticneon204]

started doing home workouts adn having a problem with cleans having a slow mo is a great help thank you!

[@Lina-qb2nw]

Love this video! Now I understand why I always get some terrible and painful bruises on my quads 🙈😝😂 thank you so much for this explanation and informative video. Xx

[@robinthomas7816]

Thanks for the excellent video. Pat mentioned that this principle is the same for rebounding box jumps - could you expand on that or perhaps do a quick video on that too. I've always struggled to figure out how to rebound well in box jumps.

[@GabrielaSouza-sh9wv]

Amazing!!! Thanks for the tips!! I can’t wait to come back to gym to test this out!!

[@Kristi-Eramo-OConnell]

Have fun!

[@RedStack95]

Love this! Another really helpful video! 😊💪🏻

[@patrickoconnell2380]

thank you!!

[@sueluna4553]

Great video! And I love the doggie playing in the background 😀🐶😍

[@firerp]

Great video, I'll surely be sharing. Is there an efficient way to cycle snatches as well?

[@sidneycarreon4190]

Thank you so much for showing this. You guys are awesome 😊👍

[@patrickoconnell2380]

Thank you!!

[@Robbo_547]

really very helpful, thanks

[@danieljw1985]

Love the cue about thinking of the top being the starting position even for box jump rebounds. Thanks guys

[@patrickoconnell2380]

yeah!! it makes a really big difference!!! thank you!

[@citygirl2324]

Awesome video! Great tips and I love that Milo was playing catch in the background at the end lol

[@patrickoconnell2380]

lol he is always hanging around somewhere !!

[@erikhendricks7909]

Great tips. You guys are crushing it. Keep up the great work. I need some SERIOUS help with my barbell cycling

[@Kristi-Eramo-OConnell]

You got this!

[@erikhendricks7909]

@@Kristi-Eramo-OConnell Thank you for the encouragement

[@elenadayamba9927]

Cannot wait to practice this... my legs are always bruised 😫... but this definitely helped understand why that is happening

[@LarryTranSD]

The slow motion showcase of the movement was awesome!

[@Kristi-Eramo-OConnell]

Glad you liked it!

[@tuckertech]

I just recently started CrossFit and bought a PVC pipe to practice my form. This is super helpful.

[@cameronyung]

Great tips! Nice to see you guys back in the gym.

[@patrickoconnell2380]

We are excited to be back!!

[@Kristi-Eramo-OConnell]

We are very excited to be getting there!! We get to open this coming 5/26 so we were putting procedures in place to get ready for that!!

[@tfkslastwords]

Thank you for the explanation! I have been asked how I do the bounce technique, but telling others that “I just saw a games athlete do it, and copied them” isn’t really helpful.

[@Kristi-Eramo-OConnell]

HAHA yea there actually is some skill to it otherwise you can end up with seriously bruised and painful thighs!!

[@BrianStephenAquinoDomingo]

i just want to say you guys are amazing!

[@patrickoconnell2380]

Thank you!!

[@andrajacobs6948]

Definitely easier to hang clean with the bounce, thanks Kristi. Do you have any videos with power cleans and squat cleans? I think I have the same problem as Patrick.....haha!!

[@southwardcape]

That's awesome tips Kristi and Pat. I've been smashing my mid thighs for years🤦‍♂️🤦‍♂️🤦‍♂️🤦‍♂️🤦‍♂️ Thank you!

[@patrickoconnell2380]

ouch! hope this helps to start saving those thighs!

[@va1erykachurin]

I wanted to ask you about the execution technique, you're a mind reader😮...thank you for the video!👍

[@Kristi-Eramo-OConnell]

Thank you for watching!!

[@brianorndoff2568]

Great video. Can you do one for Snatches?

[@Maz272]

Kristi and pat...crushing it❤️💪🏼

[@patrickoconnell2380]

Thank you!!!

[@Kristi-Eramo-OConnell]

Thank you for watching :) and the kind words!

[@maple1854]

do we stand wider and grip wider for making sure catching bar at high thigh with straight arm?

[@alessiogreco2490]

very good!!

[@MikeyGoesFitness]

So I’m gradually working out and want to start CrossFit, found a couple boxes around me as well as yours. Someday I want to train to compete, so I guess my question is should I go to a box to get experience but has no one who likes competing or just straight into a box like yours who has games atheletes and knows from experience

[@tonyross4365]

Nice one coaches!! 👍

[@lexbernstein3337]

Thankyou for the diy squat rack idea. I have made 3 squat/bench racks. They are sick

[@patrickoconnell2380]

Awesome!! love to hear it getting put to use!

[@Kristi-Eramo-OConnell]

That is AWESOME!

[@elijoseph2034]

Thanks for the video I really needed it I don’t eat good if you can just make a video of a good protein to use please

[@cathymelanson7119]

Great tips that went beyond the bounce technique!!!!

[@patrickoconnell2380]

Thanks!!!

[@Kristi-Eramo-OConnell]

Thanks for watching and for the feedback ... these are honestly my favorite videos! I love sharing stuff I have learned and especially stuff pat has taught me!!

[@moazahmed6980]

Useful tips 👌💪

[@patrickoconnell2380]

Thanks!

[@Kristi-Eramo-OConnell]

Glad to hear that

[@barbi3499]

Thnk uuuu so much for the technique. I love it. Im practicing as u explain.:) my only question i have is im having problem is flexing as u mentioned without locking. How do we flex the thigh? Plzzzzz. 🙏🙏🙏🙏🙏🙏🙏

[@patrickoconnell2380]

practice practice practice , you can do it I promise!

[@barbi3499]

@@patrickoconnell2380 thnk uuuuu❤ i am. Im just pushing replay multiple times😀

[@elhuachinango]

Guys, thank you for share your knowledge you´re awsome!!!

[@hyperleprcaun]

I feel like I need to come to CFP for a month so you and Patrick can train me!!

[@tuconsejeromxoficial]

I'm watching it right now.

[@jenniferblair9569]

😊 thanks

[@ironbell7756]

Thanks so much for the awesome content! One of the best CrossFit channels! Could you guys talk about how to train your significant other? Do’s and Don’t’s? I am personally making mistakes with my wife who is amazing!

[@patrickoconnell2380]

yes, its a learning process and I think that we will be incorporating that kind of info!

[@ironbell7756]

patrick oconnell thanks! I built the squat stand which has worked out great! Also I was at Home Depot getting my box cut and there was a guy in line behind me doing the same thing from your videos! Appreciate your help Pat!

[@elizabethshuba6671]

My favorite movement!

[@patrickoconnell2380]

yes!!

[@abbiemorris3433]

Can you guys teach box jumps?

[@avantsoapstudio6654]

One of the best demos and explanations for barbell cycling, but is it really a "bounce"?

[@Kristi-Eramo-OConnell]

thanks! it is a bounce mixed with taking advantage of the wip of the barbell flex!

[@ConnorTube]

"If your quads are soft...." Yep....my life :-)

[@jonlawman]

Thank you for the informative video! I thought these thigh bruises were part of the movement 🤣

[@TheClos31]

👏👏

[@coryboyd7958]

Dang! Pat you're getting ripped !

[@patrickoconnell2380]

lol I think im just getting more tan 😂

[@808kea808]

Dammmn pat ready for the beach! lol

[@patrickoconnell2380]

haha I have always tased easily 😂

[@michellecgb]

Watching this after I got huge bruises on my thighs 😂 I’m newwww

[@ppiriou]

Probably a good technique to avoid getting another tendinitis in my arm with some heavy lifting...😊

[@justwatchingffs371]

Recipe for tendinitis. Ever heard of straps?

[@chocogordohp3010]

I just saw scott panchik doing the bounce with 311lb and I was like "damn I gotta start doing this"

[@AnzaEJ]

Now I know why i got bruised badly the first time I (almost) learnt to bounce.

[@bentleygray7356]

Whenever I do this I end up like 2 ft behind where I started 🤣🤣

[@patrickoconnell2380]

lol that's not un common!

[@juananjuanan7089]

On the way down Keep your BW on your heels and stay vertical (upright torso). If you feel your BW on your toes, definitely you’re hinging on your hips.

[@AM2PMReviews]

Wow she is ripped

[@grantrayflores5323]

Your triceps are my goal lol

[@Kristi-Eramo-OConnell]

Ha thanks :)

[@allboutthemojo]

💉💉💉

[@wackey2k10]

look at all that PED