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

My LEAST FAVORITE exercise in all of weightlifting. Pause Cleans!! Tips, Cues, Technique & how to incorporate this exercise in to your training regimen.
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[@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.

[@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

[@teelifts_7458]

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

[@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!

[@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!

[@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.

[@HardenJohn27]

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

[@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.

[@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.

[@utuber13x]

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

[@Takuplumbing]

Thanks for the help. definitely some good points there.

[@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.

[@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.

[@elvarwinston]

Such elegant and well refined movements

[@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!

[@christophernieves1215]

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

[@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

[@normramirez7354]

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

[@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 😂

[@guerrillaj]

Very detailed and great tips! Will be practicing these drills

[@ac9857]

Go girl ! You’re awesome

[@AndyC1610]

Just discovered your channel! Awesome vids keep em coming.

[@felixalonzo7952]

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

[@jcmclovin77388]

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

[@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

[@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!

[@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!

[@alejandrolegend423]

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

[@Thefunkeemonkee]

Nice technique and drill, thanks!

[@rileytimes]

This is really cool! Thanks!

[@meowmeowmuscle3035]

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

[@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?

[@lifterbill1]

WOW what a very very good demo & teacher

[@USMCdad470]

Awesome! Thank you.

[@tohafeho]

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

[@alejandroavalos9561]

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

[@thomasmcdonald628]

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

[@Kris10Pope]

thomas mcdonald appreciate it!!

[@birddogmi67]

Pope. Keep that back flatter! Good work

[@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

[@JoshuaWillis007]

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

[@7daysgone]

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

[@cheemakhaled2092]

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

[@worldstarrapdz9638]

damn i miss u'r videos idk why i dont get notification anymore even though the bell is activated ♥u look good Kristin

[@graziellaconstantinou5794]

Damn inspirational 🙏

[@jorgeramirez-ly4eh]

Thanks for the good info. beautiful! It will definitely improve my form.

[@mayramariee1859]

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

[@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!!

[@joaquimvieira7727]

Nice video! nice tehcnic, good work

[@honeybadger2801]

Thank you very helpful.

[@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.

[@arrowphillips6902]

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

[@dumbellcrunches9049]

Awesome vids gorgeous.. I am gonna try it.

[@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!!!

[@anaatkins-angeles9013]

💥 Thank you!!!!!!!! 💥

[@TheYoyozo]

242!! That's Awesome!!

[@patrickstar1439]

Ok, I’ll try them out👍

[@gamon19811]

Good advice miss pope 👌👍

[@OriginalPripp]

Really great behind pope!!

[@martinstrength8532]

Good info, I also really like that training room!

[@nickysixx2480]

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

[@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.

[@martingraham4272]

Àwesome lifts your one extremely strong young lady keep up the good work !!!!

[@darcyturnbo4724]

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

[@alexanderanghel7946]

Very impressive, that's some crazy power.

[@profligatescumbag9941]

I see how the composure starting pull affects the contact point. I pull my power cleans like deadlifts mostly because i have trouble with thigh contact from the power position (My long ass legs mean i have long forward knee travel and a very tight window for contact once i begin the second pull) and i can generate enough power from the superior leverage. Its lazy and my bar contact leaves me with bruises. Im gonna try to improve my timing and work on hang cleans again. Good video.

[@guadalupevasquez7260]

You are a Professional 👍👍👍 I love it 🥰

[@garyroberts3020]

Great advice I love you home gym I have one too but it's not as fancy.

[@wrightearl34]

Keep training young lady great focus

[@heribertoavila5]

Great vid

[@atarjargalragchaa4453]

Nice.Thank you

[@stephenrendon785]

thats a nice set up awesome gym

[@rev1910]

Incredible technique

[@jakeizlove]

I also prefer the snatch!

[@diegoc2631]

Hahahhaha

[@chaseturknett]

Hehehe

[@DH-hz6rv]

Me too

[@nerychristian]

That's a nice snatch.

[@smashleyscott8272]

😶

[@marianaalvarez7904]

She is beast. So awesome! I just love it😍🤩

[@sirgma]

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

[@LivegoodCreator]

Great job

[@mamatthe1]

i am grateful for a home gym and women

[@gabequezada2066]

KICK ASS FORM !!!!! Respect Kristin.. I am going to start applying this tomorrow.. Thank you for this video

[@jamestimm5028]

Hey how's it going you did a great job form and technique we're pretty much on point just keep pushing for excellence

[@CowboyBebop444]

Awesomeness

[@vikingslayer34]

I much prefer the snatch too.

[@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.

[@tikashad4903]

Merci ( from France ;) )

[@henrywang7217]

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

[@MatthewSmith-wh5dr]

Inspiring!

[@kamuranDeliormanli]

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

[@tevinrhoden5222]

To the knee...

[@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.

[@travispagles2129]

The.. angles are very nice thanks to the cameraman :) Liking them all for sureeee with this continuing!!

[@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.

[@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!

[@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.

[@budrothefox3666]

your gym is dope

[@garyroberts3020]

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

[@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.

[@eugenefutral3841]

Kristen always helpful info uda best keep rolling my friend!!!!👍👍🏋️‍♀️🏋️‍♀️🏋️‍♀️😎

[@andrewpanos3818]

I enjoy your videos you need to come to australia and go to my gym for a workout

[@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

[@bigernmahkracken7960]

Atta girl, down with the snatch. Haven't lifted weights or worked out for years, always hated leg days and cardio. So I'm anti working out pretty much, until I start seeing the after workout flex. Not looking forward to losing my tummy, that's my trouble spot. Great legs girl, beautiful.

[@cjb8993]

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

[@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.