You will HATE this... but it will IMPROVE YOUR CLEAN!

[@vagabon5130]

I know she’s been doing this for years but mechanically, she makes the movements look completely effortless. Its pretty intimidating and pretty damn impressive. I want to START where she’s at. Im gonna watch this video everyday for a week and then starting next week incorporate these drills into my routine, until i look as efficient as her.

[@lelipstick]

After following you for years, I finally decided to join a weightlifting club and I'm hooked. Unfortunately fractured my ankle when I was out with the kids but can not wait to get back to it. Thanks for all the amazing content x

[@TaintNunya]

Been working on "barbell complex" activity. Every single rep requires focus on form. This video reinforced exactly that. Thank you for what you share. DRIVE ON!

[@r.c.6940]

i definitely didnt come here to improve my clean, left here improving my clean

[@Dummypass]

SAAAAME!!! Haha

[@derekthomas6971]

😂

[@MiketheNerdRanger]

What *did* you come here for?

[@crossfitglenburnie2221]

Thanks Kris! Great to see all those reps - starting with the bar and working all the way along. It is good to see the time spent working on the drills at the light weight before building. Also, nice to see the journal & pen for keeping track of your training.

[@YellowBrickFloyd]

Thank you for all your great advice! I've been lifting weights since 1972 but just got into olympic style movements over the past year or so. Love the complex movements and techniques. I just workout here in my garage, so nice to have you as my coach on my pad device to keep me using good form. Great job on the format and content of your instruction. Best Regards.

[@elvarwinston]

Such elegant and well refined movements

[@daves.5365]

Excellent instructions coach!! I also admire you hit it hard in your home gym. It takes extra discipline to self motivate.

[@Kris10Pope]

Dave S. Thanks! It’s hard sometimes to get out there but love being able to train at home

[@SteveWeltman]

Wow, you are really strong; 110kg for clean is up there! I’m still struggling w/75-80kg for 3. I stumbled into your channel but glad I did. Don’t be too hard on your shoulder position; it was just barely behind occasionally. Your content was super high quality, informative, motivational and the filming was just as high quality. I really like your gym/studio. I am just a beginner in Oly lifting (about 18 mos) but my form is improving session to session with help from my trainer and great videos like this one.

[@blakejustice1972]

Pause at 2:27, then watch the shrug that helps her start the movement again - even before she begins with the leg drive. I've had some success recently with some of the young people that I've worked with by telling them to go ahead and start their shrug at the knee, their hips will catch up before the shrug is completed at the top of the movement. I think that cue helped them to do exactly what you're saying here - keep the quads engaged and their hips back a bit longer. I've had them doing pulls from the knee, but I think I'll take them about 2-3 inches lower - so they are just-below the knee.

[@mathewcoulliette2233]

Hi Kristen, I am one of your followers. I am new to exercise, (and weight lifting). I have been using some 1" standard 7' barbells that I inherited from my father. I didn't understand that Olympic Barbells had bearings in them to allow the shaft to rotate like during a clean or snatch. I just learned this, and you should make a video about this. Thanks, Mathew

[@JBravoRebel]

My trainer turned me on to this video. Great stuff! I really enjoy your content.

[@utuber13x]

your an inspiration, never tried these, but tomorrow is another day. you make it look fun.

[@felixalonzo7952]

Kristina Pope I tried this clean and it worked very good Thank you for the advice!!

[@alejandrolegend423]

Wow this is amazing!!! Love you power!! 😍

[@HardenJohn27]

KZbin recommended your video, first video ive seen on your channel and this helped me heaps! Thanks

[@jakeizlove]

I also prefer the snatch!

[@diegoc2631]

Hahahhaha

[@masonotp332]

Hehehe

[@DH-hz6rv]

Me too

[@nerychristian]

That's a nice snatch.

[@smashleyscott8272]

😶

[@joepaxton2962]

Inspirational. New to this so I’m grateful to have seen your channel as one of the first to view. Hope to work on my technique and fall in line with your form! Kudos!

[@lifterbill1]

WOW what a very very good demo & teacher

[@greymedic333]

Just wondering what in my search history spirited this recommendation.

[@kahopukehau]

One word: snatch

[@pep729]

Same here. I was looking at drywall repair videos and this came up. However, I think I can tough it out and watch this. :-)

[@kaizenvios3681]

probably "pawg"

[@TheBibliothecaire]

Another great video! Thanks Pope! Definitely going to give these a try! Please cover exercises to work on shrug in third pull. I’m on the struggle bus.

[@KamalDev]

Perfect video for the beginners. Just what I was looking for while starting my journey on to the Clean and Jerk bandwagon! Thanks so much!

[@ac9857]

Go girl ! You’re awesome

[@diemme568]

Hi, ex Oly WL here. I get this vid is old, but here's some advice for whomever comes across it that's built like Mrs. Pope - and myself, i.e. with a shorter torso and longer femurs. As you see in the video, we use more our relatively stronger back in a super long and fast hip explosion, than our relatively weaker, longer legs in a rather slow and "painful" raise from the "hole" of the front squat. She also talks about the "premature" second pull herself, A COMMON PROLEM for athletes with her - *our* - anthropometry. Also, notice the relatively high hips in the starting position. The *cure* : start with _lower hips_ , and a more vertical torso, EVEN IF THIS IMPLIES YOU'RE NOT OVER THE BAR with your shoulders in the first pull. It's a mere geometrical thing: femurs are long, torso is shorter, you _cannot be_ in front of the bar with your shoulders, like people with longer torsos and shorter femurs, unless you bend much more forward - like she does. (It's the same with squats, too) But If you start more upright, regardless of whether you "cover the bar" with the shoulders, then it's *easier* to be in the right spot initiating the 2nd pull: you'll be "residually" more upright to begin with. THIS ALSO MEANS YOU WILL EXTEND LESS in the 2nd pull, but this isn't bad: you'll be *way* *faster* in pulling yourself under the bar to catch the clean. It seems counterproductive, I know, but it works. Gabriel Sincraian also talks about this issue he himself had in the clean. THIS IS ALSO THE REASON why she has a strong snatch: a snatch needs a more powerful and complete hip extension, and the back angle from pull to catch is identical (like that of a back squat): the timing and the control needed in the pull under is less impactful, which means the snatch is done _just as well_ starting with higher hips and with a longer back pull, as with a more common low hips, more vertical torso position at the start and at the 2nd pull, that - when done like this - puts you in a "front squat" (or "high bar" back squat) position in the catch. I know, it's a bit technical, but I have been aware of these this issues for decades, because I learned WL back when bar contact with the legs was forbidden (and the lifts looked more like Mrs. Pope's) so that later on, I had to change ALL of my positions, and ballistic movements to get to the "newer" version of snatch and C&J.

[@guerrilla118]

Very detailed and great tips! Will be practicing these drills

[@timshanks6729]

I’m a 46 year old man and I hope to get as strong as you but I’ve got a shattered clavicle with titanium and I had a separated shoulder. I can power clean 205lbs and 185lbs clean and jerk and I am 185 pounds. It’s strange that I want to be as strong as a woman but you are one of the strongest in the world.

[@christophernieves1215]

I love doing this... really gives that emphasis on the second pull and triple extension.

[@teelifts_7458]

Thank God I found you! This is very helpful and you're really good at breaking things down. Great job!

[@calm.aware.]

Good training advice.... and, as always, winner of the „Best Body Award“!

[@tobiasolofsson4077]

cringe

[@notafuckinpplperson8233]

bro u have to get out of ur mums basement.

[@nickysixx2480]

Can you please create a tutorial of how to improve the power jerk. Cheers!

[@benjamingunn8528]

Thanks for this Kristin. Found the vid by chance. Just got into lifting and did my first cleans last week! Needed to incorporate more of this type of work into my training.

[@justinturnergnome110]

I swear ladies just have amazing form in cleans. Almost every video of a female showing form on youtube is amazing. So snappy and strict. Good job.

[@tjultica]

Great drill, I did three or four rounds of three working up and then in the middle of the workout did a regular set of cleans and I immediately felt faster, better turnover. Tks!!

[@robdb1993]

Great video thanks Kristin. Just getting back into olympic lifting after a few months of lockdown and still having trouble getting my hips to extend with the clean. I find the snatch much easier as the bar sits in my hip crease with the wide grip

[@alejandroavalos9561]

A challenging move, indeed, but your tutorial really made it a bit more manageable. Thanks!

[@tohafeho]

I hate everything that is paused, but it's so effective! 😋 thanks for this vid! 💖💖

[@Takuplumbing]

Thanks for the help. definitely some good points there.

[@meowmeowmuscle007]

I have to try this, record myself, thank you, i will definitely try

[@AndyC1610]

Just discovered your channel! Awesome vids keep em coming.

[@dennisnordlund902]

Great video, really helpfull. The clean is one of my main movements right now and I know I have kinda the same problem over the knee, so I Will try this!

[@LoWeezy13]

Omg I have been stuck at segment cleans for awhile now & the cue of driving through the legs was what I was missing. I didn’t understand the purpose of the movement at first but this video was so helpful! Can’t wait to get back in the garage 😂

[@kamuranDeliormanli]

3:51 yes i think i understand niceties of movement.

[@tevinrhoden5222]

To the knee...

[@cheemakhaled2092]

Kristin Thankyou ...... I think I see where I was going wrong with my Clean technique

[@rileytimes]

This is really cool! Thanks!

[@Anleifr]

Nice! This is what I was looking for. I had a bad habit of coming up from the ground and stopping at the deadlift level around my thighs with my legs extended then I would push the bar up with my thighs (I thought I was pushing the weight up with my legs and shrugging but how could I with my legs extended) and then basically doing a reverse curl. This pause at the knees allows me to still be in the squatted stance before pushing up from the ground with my legs combined with the shrug before the elbow flip. Thank you!!!

[@USMCdad470]

Awesome! Thank you.

[@rafahkabir]

Damn, she's strong!

[@icantstandsbmm8880]

Well ya she’s a powerlifter that’s also on some sort of SARM or gear. Makes a huge difference.

[@Elizebeth20]

Your first pull starts with your torso over the bar/back angle more flat than lots of lifters I've seen...ever started with straighter posture? Push your knees though the window harder before the bar comes to hips. I think you'll clean more than 240. I got my chest up. Ilya Illin style and it put 40lbs on my clean

[@normramirez7354]

I’m a new fan! Great work great info !

[@thomasmcdonald628]

You always give out great information the music in awesome in these videos clean content

[@Kris10Pope]

thomas mcdonald appreciate it!!

[@arrowphillips6902]

Get you some....killing it as usual.

[@Thefunkeemonkee]

Nice technique and drill, thanks!

[@filepedaniels5817]

LOL at all the thirst in the comment section. This an excellent tip. I injured my right shoulder doing dumbbell cleans, so I'm definitely switching back to barbell. Will try these at very low weight for a bit to see if my form improves.

[@SteveWeltman]

Filepe Daniels stretch when you can and try to take tension out of your pec minor; these always pull my shoulders out of form making my shoulders hurt.

[@7daysgone]

This is great....I'm going to use this to help my son this summer...thnx

[@blessedbythebest1003]

I am OVERTHINKING THis so much for 3 weeks now. Out of all workouts. I’m thinking about every single thing.

[@joaquimvieira7727]

Nice video! nice tehcnic, good work

[@tokr72]

Was that 200 lbs you put up at the end? Dang girl, that's impressive. I can't put up 200 yet. I can do 180, and I can rep 140, but I haven't been able to clean 200 yet. I'm pretty much a beginner and my form is rough. It's such a complicated movement. I'm starting closer to the floor cuz my cheap weights are smaller than Olympic weights, but that's no excuse. I just can't quite get under 200 on the clean. I know I can press it, but cleaning it is another story. Watching your perfect form is great help and I'm going to incorporate your tips. Thanks for the inspiration.

[@rogerwhiting9310]

That is a non steroided woman working at maximum. She looks fantastic and is as strong as a bull. This is a real dedicated athlete showing us her hard work and results. Thank you.

[@graziellaconstantinou5794]

Damn inspirational 🙏

[@blammela]

Even in slow mo her second pull is too fast to see..... !

[@destroyingtheworksofthedev9349]

Great video, of course the girl is easy to look at, Kristin you should post the weight that you're lifting, Me personally I love to see that. I am pausing to check it out lol. A blue and green on each side is 80kg and 177 lbs. Last lift was 92 kg or 202.4 lbs !! Tough lifts for a 120 lb woman!

[@patrickstar1439]

Ok, I’ll try them out👍

[@sdsith]

The one song "yip yipped" at me more than a chihuahua with a Napoleon complex. Side note: awesome video! The advice was extremely helpful and I plan to start incorporating it into my program! Thank you!

[@TheYoyozo]

242!! That's Awesome!!

[@rev1910]

Incredible technique

[@dumbellcrunches9049]

Awesome vids gorgeous.. I am gonna try it.

[@mamatthe1]

i am grateful for a home gym and women

[@SoNonWoo]

I came across a quote that seems fitting. It's "in sterquiliniis invenitur." Loosely translated, it means what you're looking for is where you least want to look.

[@davidcoocoo287]

Love that, fantastic stuff

[@mayramariee1859]

Definitely will give this a try ! Keep killing it❤️ where are your leggings from ?

[@lianaburless1835]

I want to know about the bar a weights to get. I've never done this stuff and can't afford expensive bars and such. So may have to save for good ones. What is good bar size for that? Can I use same size for bench press? What's an inexpensive suite set to start with until I can afford better?

[@gamon19811]

Good advice miss pope 👌👍

[@Googleitplease]

Just out of curiosity, would you mind elaborating on the hyper-ached back that I've noticed through out your stances. I have a feeling that you may be over loading with that stretch leading to a strain in the lower back (lumbar region). I've had numerous Orthopedic Drs and DPTs advise on keeping it straight, as if there is an imaginary stick from the glutes over the back and ending over the head. Fortunately and out of coincidence the personnel that have treated me happened to also work on NFL athletes as consultants and team doctors so I took their word for it and so for so good - other than having a hip strength of a 90 year old that needs constant attention. Asides from that, I'm looking forward to utilizing these tips in the next clean session. Looking forward to your response. Thanks!

[@stonedstoic]

hyper-extending the back in a proper clean power position, allows the bar to travel more upright as you generally have to move your knees out of the way more to keep the bar in a straight bar-path on the way up with a straighter back. if the lumbar region is tight, and not rounded the other way, there is no way you can "over-load" the lumbar region as the natural motion of the lumbar region under weight would drop. this is a common misconception when it comes to comparing a proper deadlift to a clean pull. (clean pull = shoulders in front of the bar, knees out, back should be arched with scaps retracted, with head in a locked neutral position.) the majority of athletes in the NFL are not utilizing proper technique with their cleans, it's merely an accessory for them. hope this helps.

[@stonedstoic]

@@munchinkin hyperextension is complete necessary, it also has nothing to do with having a pelvic tilt lol.

[@jaredruss3786]

@@stonedstoic That sentence makes literally no sense. Hyperextension means you are extending muscles past their optimal range of contraction, that means you are deactivating muscles (that you need to use) because a neutral spine is proper form @AngeryGeek Production

[@jaredruss3786]

@@munchinkin in this lift you can see proper spinal position (neutral)

[@stonedstoic]

@@jaredruss3786 whatever you say man, have fun not having an optimal clean. lol

[@OriginalPripp]

Really great behind pope!!

[@nao.to.nem.venddo]

Awesome drill! Will try soon. What notebook is that?

[@Kris10Pope]

lucas azevedo it’s from Gym Gypsy!

[@cjb8993]

Kristin, great gym! Question, what did you use for flooring in your gym?

[@lemonmochi8669]

Kris10Pope hi I'm new to weightlifting. what are your thoughts on neoprene knee sleeves for cleans and sntaches?? I heard they restrict your movement but you seem to have no problems with that

[@SuperDipMonster]

As a 48 year old, I would say you should absolutely use them for any lifts that involve legs. Thank me in thirty years.😁

[@SteveWeltman]

Depends on a lot of factors but they provide a modicum of stability to the joint, tendons and ligaments in the knee. You may or may not get anything out of them. They will keep the knees area warmer, which helps me sometimes.

[@darcyturnbo4724]

I like how you explain things, I’m trying to get better at all things CrossFit.

[@sirgma]

I love the vid, I would like to know what the name of the log book you are using? Thanks!!

[@demoboigonplayz9512]

I sprained my arm yesterday from power clean

[@darksavior1187]

I prefer the snatch as well...

[@Exoamylase]

before or after clean and jerk?

[@lraffucci]

I am trying to follow you as i work on my power clean. Do you "feel it" when you are on the knee height position on both your quad, hams, and glute? And if you feel the weight on your lower back would that be a indicator that i am doing it wrong?

[@Erick-xh4jv]

i’m gonna be honest,i never cleaned so i can’t tell the difference between the wrong and the right.Can someone let me know what she did different ?

[@JoshuaWillis007]

As a newbie this is going to help me out a lot. Thank you!

[@vikingslayer34]

I much prefer the snatch too.

[@garyroberts3020]

Love your shoes how much were they. Where did u get them.

[@andrewwilgus336]

why not use the pull or plyo boxes there from the knees (bar should lines up with or just below the knee different heights ...?

[@ah7027]

because the point is to hold it under tension. its not a block clean. there two different lifts with different goals. kind of like saying why not do jumping pullups instead of strict pullups. both do the same outcome but work drastically different muscle groups.

[@jetmetal4312]

Kristin why no split legs on jerk portion of lift?

[@BluegillGreg]

Strengthening the weakest link is the best improvement. Embrace slow improvement, it's still improvement.

[@fightingmink]

How much of an arch is the back suppose to have?

[@alexanderanghel7946]

Very impressive, that's some crazy power.

[@Justforfun-ek7et]

Seriously though, are we supposed to use the thighs to bump the bar up as we pull ourselves under the bar? I don’t quite understand this, or rather I’m not able to put this into practice.

[@nickdurie]

110kg is what I lifted today, a repeat of an old C&J PR. Unlike you though I am 100kg and a 172cm stocky male. My 110kg was a PR from 2020 before the pandemic (have been avoiding big well equipped gyms and lifting what I have at an allotment for the Covids - at 38 I'm getting on a bit and have asthma etc and have avoided it so far), I relifted it today (in an N99 mask, lol) and it is the second time I have lifted it. My technique is pure shit, just chuck the fucker up as an explosive row, because I lack shoulder mobility and can't frontsquat so all of my lifts are basically extreme powercleans followed by a 'jerk' version of a clean and press. Thanks so much for the tips. I hope to be disciplined enough to be nearly as strong as you in a number of years!

[@klausvalentin8772]

What happened to the floor ? did you paint the woodenfloor black ?

[@henrywang7217]

Can you do a video on your warm-up routine...

[@chestersouth601]

Hey pope could I do these for power cleans?

[@galpeda01]

The butt is too high in the deadlift. Lower your butt a little, and put a lot more weight on your back. The turn was perfect, even on foot.

[@ah7027]

lowering the butt would actually take more weight off the back and transfer it to the quads. a higher butt uses more glute/ low back and hamstring strength to initiate the pull while lower hips simulate more of a squat mechanic and use the quads more and less back due to the back being more vertical instead of horizontal.

[@galpeda01]

@@ah7027 I gave you some advice from a former Olympic weightlifting athlete who has never done worse than 5th place in the national championships. In my opinion, if you load your back less and push your legs a little more, the movement is more fluid. A hug

[@guadalupevasquez7260]

You are a Professional 👍👍👍 I love it 🥰

[@x_TwilightSparkle_x]

The floor sounded like it would break Everytime she threw the weights

[@ah7027]

nah. its made specifically to take that beating.

[@kimmoth1]

ALERT to novice : That level of reverse-arch on back(hyperextension) will break your back if you don't have enough spine muscles like uploader. if you are not skillful, you must maintain straight line your spine for safety.

[@pisk64]

i know literally nothing about oly weightlifting but that hyperextension must be not the most efficient, mostly when it comes to bracing. My lumbar would instantly complain if i tried to deadlift extended that hard

[@kimmoth1]

@@pisk64 honestly, i also do not know what is benefit of the extention. mostly that is crucial when heavylifting. i just didnt want to say the uploader's form is a bad.

[@pisk64]

@@kimmoth1 tbh i looked at the video again, her lumbar actually does seem neutral, in slight extension, it might be decieving angle and just pure amount of posterior chain POWER

[@naay72]

that's exactly what I was going to comment... I'm more or less new in Crossfit (around a year) and I struggle A LOT with that fking hip movement and watching that back arch makes me think she will break in two in a wrong movement.

[@dylanmacleod1746]

@@naay72 Part of it is that she has very well developed glutes. This can make it look like there is much more pelvic tilt and lumbar curve than is actually there. Her form is generally very good.

[@anaatkins-angeles9013]

💥 Thank you!!!!!!!! 💥