The Clean - Part 3

Typical Errors and Correction

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Rounded back

This is the cardinal sin in weightlifting. No round backs, ever. We want a flat, neutral, or slightly arched back. We err towards tightness and extension of the spine, because rounded backs are weak and easily injured.

The fixes:

• Stronger back - don't be afraid to throw a little 'bodybuilding' into the mix. Just be sure to call it 'accessories'.
• Flexier and more active hips in the setup - pull yourself into the correct positions (this becomes easier when the bar weighs more than you - so keep at it).
• More top-down work - if you cant get tight from the floor, go back to the top-down learning progression and work your way to the floor.
• Just put your back in the right position - cover all bases, sometimes its as simple as doing it correctly.

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Improper knee movement

This relates to what your knees do once the bar leaves the floor. Typical errors are not moving the knees out of the way - and having to loop the bar around the knees.. or moving them out of the way too soon and ending up in a straight leg deadlift position, with your legs already fully extended - Where are you going from here champ? You've used up all your leg drive by the time you reach mid shin! 

We appreciate the origin of the confusion, but worry not, the "Double knee bend" or "scoop" is something which will happen naturally once you start 'pulling' correctly. Just focus on pushing the floor away with your feet and keeping your chest up.

The fixes:

• Practice the first pull - to death - Pause 1" off the floor, pause at knee, 2 pulls to knee + a clean. Whatever it is you do. Practice the pull.
• Revert back to the top down learning progression. Lowering the bar from above the knee to the floor (slowly) - whilst concentrating on keeping a tight back - will often have you lowering the bar into your 'optimal' clean start progression. Practice this top down before worrying about the other dynamics of the clean.

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The bar EVER moving forwards‍

Don’t let it. Always practice NOT DOING THAT.

The fixes: 

• Not doing that; and
• Getting the first pull right. You do this by...
• Keeping your bodyweight in the mid-foot throughout the first and second pull. You should feel balanced. No lifted toes or heels coming off the floor.
• Better positional strength - the bar will want to pull you forwards. Don't let it. Build a stronger pull by practicing the 1st pull and adding slow eccentrics to the floor (top down progression) at every opportunity.

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"Stripper pull"

We hate the saying almost as much as the term "butt wink"... but since its become the popularised term for the error, and most coaches will know exactly what we're on about... Let's fix your "stripper pull" so we can stop saying it - and stop getting creepy Sam's hopes up, (he's excited as it is for his 'Big Friday').

The error originates from having weak legs, improper knee movement (as above) or a simple misunderstanding of the pull.

The fixes:

• Stronger legs - fairly simple fix. It just takes time.
• Proper start position - see "improper knee movement" above.
• Active hips from the setup - pull yourself against the bar and remove any slack! "Stay Tight" - if you need a constant reminder - check out the back of our Reserve Wraps.

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The Hump n' Row

The Hump n' Row refers to an athlete either throwing their hips into the barbell, or rowing the barbell back into themselves with their arms - typically resulting in some funky combination of both with the bar looping way out in front.

The key takeaway is, the athlete is out of balance and is compensating by bringing their centre of mass towards the bar, and desperately trying to bring the bar back towards their centre of mass.

Now, as much as you may like weightlifting (looking at you creepy Sam), barbells are solid objects, and ramming your hips into them will cause you damage. Don't do that.

The fixes;

• Practice not doing that.
• Learn how cleaning works.
• Higher positions (revert back to top down progression e.g. hang clean) and include some active turnover practice.

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Powering Everything

This "error" is seen predominantly in novice lifters who have not yet developed the proper mechanics or mobility to get into a deep squat, *masters athletes*, or Cross-Fitters with ego's larger than their front squat PB, who insist they power everything because they're stronger that way. That may be the case Chad, but its not because your power clean is so good... Your squat is just sh*t.

*Masters athletes* - the "quote-unquote - error" relates to you. Because half of you once cleaned more than we can deadlift and powering is now simply a logistical choice... and the other half. Well, we have nothing but admiration for the stubbornness of your joints. Being the wrong end of U23, we're beginning to feel your pain.

The fixes:

• Practice it (the catch). Get comfy in the front squat.
• The clean is one movement, treat it as such.
• Higher positions with less complexity (refer to the top-down learning progression).

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Poor Turnover: (loose hands, rounded shoulders or shoulders not under the bar)

This error mostly relates to your front rack mobility. If you can't front squat properly, there's no hope for you catching a clean correctly. That's why the front squat is taught as step 1 of the "top-down" progression. If you can front squat correctly, but still find bars rolling down your shoulders in the catch. You'll need to assess why the bar isn't landing where it should. This error will likely originate in your pull, but if you can't find a fix here, check out the final error on our list.

The fixes:

• Learning to front squat - front rack mobility drills.
• Revert back to the top-down progression. Hang cleans provide a great opportunity to practice a fast and deliberate turnover.
• In the catch (front rack) - push the chest 'in' and 'through', keeping it proud to create a 'shelf' for the barbell to sit on.
• Fix your pull, if the bar swings forwards, your catch position will be compromised. Drive vertically with the legs. And put the bar where you want it.
• Arms: practice keeping them loose. Loose arms allow the bar to travel vertically out of the hip. Tensed arms will loop the bar forwards and slow your turnover.

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Unstable Front-Rack and Bar Crashing

Unstable front racks are usually caused by insufficient mobility or weakness in the upper back. If you can hold a good front rack position, but #ShrimpBack under heavy load. You'll likely need to work on your upper back and core strength. Paused and slow eccentric front squats suck, but get the job done.

If you're confident your back is strong enough, your front squat PB sits comfortably above your best clean and you have a textbook pull. Well, it might just be your timing. Our front racks crumble too when we drop barbells on them from a height.

The fixes;

• Practice your front rack mobility and stability.
• Build a stronger front squat.
• Work on your upper back and core strength.
• T-spine mobilisation (pre-training, and throughout the day. Sitting shaped like a banana for 10+ hours of the day won't help your case).
• Revert to the top-down progression, hang cleans provide a great opportunity to practice a deliberate turnover. For the more seasoned lifters - block cleans might be a good alternative - so long as you know how to block clean correctly.
• Power clean + clean complex - practice your timing by meeting the bar at the highest point and not letting it crash on you in the catch.

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We can't cover every single scenario, error and cause in this article. Although we've tried.

If you do need some additional help with your technique. Contact us by email on hello@stashweightlifting.com or on our social media channels.

We'll be happy to help!

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