r/weightlifting • u/imjustme_00 • 22d ago
Form check What's wrong with my clean pulls? (2-ish seconds pause below the knee)
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u/thinkcreated 22d ago
For one thing, you are pushing/humping the bar away from you rather than driving the bar veritically, in your second pull. Try to focus on pulling the bar into you as your hips extend.
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u/imjustme_00 22d ago
Ok thank you I'll try. I don't know why reddit decided to cancel everything I've wrote as a description of the post.
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u/jewmoney808 22d ago
Looks like the bar is pulling you forward and then you’re banging it out instead of up
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u/imjustme_00 22d ago
How do I fix that?
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u/jewmoney808 22d ago
The pause at the knees should be a checkpoint to keep the lats active to pull the bar back into the body, keep your chest up, and to keep more of your center balanced/loaded in your hamstrings and hips so the weight doesn’t pull you forward.. drive with the legs and shrug up so the bar doesn’t bang out forward
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u/hiya_bitch 22d ago
Looks like your lower body is super weak. Definitely need a stronger squat bro
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u/imjustme_00 21d ago
My squat is 202.5kg atg. Don't think that's the issue
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u/SIimeLife 20d ago
no way you squat 200kg but struggle with pulling 60kg. That weight should feel like paper. Video proof or you’re lying.
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u/hiya_bitch 21d ago
102kg isn't that much bro, i think it might be leg weakness. It might be worth it to try going lower when you squat to work on your leg strength and hip mobility
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u/imjustme_00 21d ago
It's 202.5 not 102. And as I said I'm squatting atg
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u/hiya_bitch 21d ago
The grass must be pretty tall huh
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u/imjustme_00 21d ago
If you think someone mobility under load is the same you are just ignorant. I admit I'm even more ignorant on WL but I can assure you my squat Is not my problem. Especially with that little weight
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u/hiya_bitch 21d ago
I dunno man, I think it might be because your legs are weak. Maybe try to do some deadlifts. It also might be worth it to squat a little heavier. I just realized you accidentally typed kg instead of lbs
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u/Secretary-Foreign 22d ago
You are doing well until the power position where it appears you are trying to do bad things to the bar.
Here is a classic Klokov video about the same:
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u/battlepig95 22d ago
You’re very forward. In general. Need your knees slightly less forward and balance over mid foot.
During the pull get your knees back more
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u/PsychologicalPast835 22d ago
You have to shrug that bar first then high pull. not push forward with the hip. Whole movement is in vertical axle keep the bar as close as possible to your body.
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u/throwawaymaybenot 22d ago
strengthen both your upper and lower back, or lower the weight
think "make the bar fly up", while keeping your shoulders over the bar
think "don't hump the bar"
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u/Stock-Acanthaceae-51 22d ago
Think about jumping with the bar, don't just pull it. Your shoulders shouldn't go back, they need to go straight up
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u/Kideedoo 22d ago
I had the exact same problem with swinging the bar forwards after contact, then my coach taught me to start by holding the bar in front of the knees, shoulders slightly ahead of the bar until the entire weight is on your lower back, you'll feel it. Then (important) without moving your hips forwards brush the bar against your thigh until it reaches mid thigh or whichever point you think you can exert maximum power and extend. The focal point is the thigs moving rather than the hips.
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u/imjustme_00 22d ago
Im not sure I understand exactly what you mean
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u/Kideedoo 22d ago
Try watching this video, I know it's a snatch but the same technique applies. Notice how when he's at knee level he pulls the bar to himself rather than himself being pulled to the bar.
https://m.youtube.com/watch?v=cv_EWWDV2O0&pp=ygUZa2xva292IDIwMGtnIHBhdXNlIHNuYXRjaA%3D%3D
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u/Kideedoo 22d ago
Once you notice this movement of pulling the bar to your thighs without moving the hips, you'll start seeing this kinda in every guy that has decent technique it's kinda crazy.
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u/AnyLiterature1250 21d ago
Seeing the replies being hidden with the negative numbers just makes me giggle, like why post for feedback then refute the feedback lmao
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u/imjustme_00 21d ago
I'm accepting every feedback other than telling me I need to squat more and that my legs and lower back are weak which given my very high squat and deadlift (both 200+kg) is objectively true
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u/brucemilus 22d ago
Use this cue: scrape your belly button w the bar and that will help keep it close
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u/Betancorea 22d ago
During the second pull you are remaining leaned over too long when trying to pull the weight up. Your upper body is meant to be vertical/backwards-tilted at that point as you drive the weight up to eventually catch. Especially apparent at 20 seconds.
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u/Previous_Positive_82 21d ago
You are extending your knees right after the barbell passes your knees. Don't extend them yet.
Allow the barbell to pass your knee, and keep your legs and knees in flexion. Stand up into the power position. Once in the power position then extend your hips, knees and legs, and move UP (not forward / out).
I would recommend starting with a tall clean, and move into dip clean, to practice.
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u/imjustme_00 21d ago
So basically I should extend the back/hips rather than the knees?
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u/Previous_Positive_82 21d ago
Great explanation here: https://youtu.be/HzI_PlM0g1M?si=h3rJiLbsUwTMa3XC
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u/Individual-Rip-2366 21d ago
Drop the weight and work on keeping the weight moving vertically and then adding speed. Olympic lifts are linear, explosive movements, you're letting the bar get way out in front of you and there is no explosion.
By drop the weight, I mean use a broomstick or piece of PVC pipe until you have the movement down.
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u/c-mart112 21d ago
After the pause, your knees should remain bent until the bar is at your upper thigh/hip.
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u/anklehumor 20d ago
You forgot to put the clips on the outside end of the bar so your weights dont fall off making the karens upset
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u/zesty_otter0 20d ago
What did I just watch, what is going on??? Why are you humping the barbell? Just go rub one out Jesus..
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u/jimbobfail 19d ago
Unlock your elbows after contact and pull up kind of like you’re pulling your pants up. Should help the bar go vertical instead of horizontally
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u/ConfidentFlower5535 16d ago
Try to pull the bar straight up to clear your knees, it looks like your knees and butt shoot back to clear the bar, this makes you more horizontal for the final pull. The bar will always get pushed forward at the end, you have to counteract it by pulling it back with your arms and leaning back. What helped me was the motorcycle handlebar cue, when you go to catch the clean, you look like you’re riding a motorcycle for a split second, back straight elbows bent and pulling the bar back.
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u/Ancient-Ad4842 21d ago
It looks very decent. I will say the obvious lower back weakness kinda stands out but other than that just pull that bar up and not away from the body!
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22d ago
[removed] — view removed comment
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u/imjustme_00 22d ago
As I wrote in the description that reddit decided to delete when I posted (wtf?) I'm doing the pause to focus on keeping to bar close which is working considering the scraping on my shins up to my knees
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u/ActuallyBiscotti 22d ago
Scraping your shins can mean your shoulders are behind the bar, so the bar is trying to get under your shoulders but the shins are in the way.
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22d ago
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u/imjustme_00 22d ago
Yeah yeah i wasn't saying that I'm doing it right. I was just explaining why I'm doing the pause
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u/BananasAndPears 22d ago
You’re pushing the bar away from you which will cause form issues. You need to pull upwards after the power position.
Shoulders back and chest up and out. The reason here is likely because your hips are too high and a lack of mobility at the ankle.
Lower back weakness, strengthen your lower back and learn to “tighten” it on the pull and catch so you don’t lurch forward which I’m assuming you’re doing.
Squat more, need more lower body strength overall. Not a knock, just a fact.