Hey, everyone! My name is Aleksey Torokhtiy.
and here you can see my friend Igor Shymechko.
We continue to introduce you the basic exercises in the Olympic weightlifting
and today it's gonna be CLEAN PULL.
Welcome. Go ahead.
Grip?
A…grip…yes...
the width of the grip should be approximately
so, the bar should be at the 1/3 of your thigh.
Of course, it differs.
The starting position.
A strong athlete;-D
The starting position.
A little bit higher than the starting position in the SNATCH.
We don't need to squat so deep now.
That's why
That's why we try to push the knees out to the sides.
You may abut a bit to your knees.
And put the main focus on your lower back.
Feel the tension in your lower back.
We've just had a discussion..with Igor...
whether we do dtanding on the toes in the CLEAN PULL...
because I have'nt done this exercise for a long time...frankly speaking
Igor says there's no need in that. We'll hear what is he going to say about that.
In my opinion this exercise
CLEAN PULL
is done without standing on the knees
because the CLEAN itself
is more...a short movement
there's no need to extend it.
In CLEAN&JERK we need amplitude and altitude
then CLEAN is a short second pull...a rack..
In my trainings I do this way.
SNATCH and SNATCH PULL with getting on the toes
High amplitude
CLEAN PULL - short seconnd pull without standing on the knees.
As CLEAN PULLis more a strength exercise
and it's good to create the "base" with this exercise
In the preparatory period
when an athlete get's to the peak of his form
an athkete does this pull for more than 100%
in comparison with the SNATCH PULL.
As the SNATCH PULL, as I've already told in the previous video
is done with a smaller %
to work out the speed of standing up and straghtening.
The CLEAN PULL is done
in the range of more than 100%
starting from 90% and more than 100%
first of all to work out the base
to work out the strength.
And...endure...a heavy barbell...
And stand up with it.
As Igor has already told the amplitude is very short.
We try to wreck the barbell faster and harder from the start
not accelerating smoothly
but wrecking the barbell harder
using this small distance
accelerate the barbell
and get under the barbell in time.
in comparison with the SNATCH PULL.
And train the second pull with that movement too.
A bit above your knee, 1/3 of your thigh.
So, if in the slow motion - the second pull is just about here.
What I'd like to say also
it's very important to keep
during all the distance with the barbell
in SNATCH, in CLEAN&JERK
the center of gravity
should be at least in the center of your foot
stand on the full foot
or even deposed to the heel
because if you depose to the toes
you lose the center of gravity
disbalance appears in your movement
it's like in a building, if you don't have a good foundation
the building won't stand long.
Regarding the place of the second pull.
The second pull is done
There's a big delusion that the second pull in the SNATCH and CLEAN&JERK is done in the same place.
Maybe you can see that when top athletes lift
because the weight is heavy and it's hard to determine, but
the second pull in SNATCH is done higher
it's approximately the pubic bone.
The second pull in CLEAN&JERK is done lower, approximately 1/3 of your thigh.
Because the movement is short and we shoud get under the bar faster.
Regarding he question about hands
A freauently asked question is: do we need to work it out with hands.
The strongest in your body is leg and back.
Using hands to lift and work it out with the barbell
you can use it to some extent.
To direct, to work it out.
But don't do it with an effort and purpose.
When strengthening...always...
Your hand should be relaxed.
Of course it's hard to do, but
you should work on that.
Take the starting position, tighten your lower back.
A FAQ also
do you have to fold the wrist after the second pull?
Do you fold, Igor?
It is done involuntary.
it's pulling the barbell
working it out
if you work out the dip after the second pull for years
the arm goes under the barbell and
your shoulder goes under the barbell to catch it.
I don't do it intentionally.
It's automatically.
Igor and I are in the National team for a long time...since 2003...
His best result in SNATCH - 208 kg
210 kg and 208 kg at the competition
And CLEAN&JERK - 245 kg
So
The one can commensurate the experience which was gained
which he has gained.
if I can confuse a bit sometimes in pull exercise
because I don't use it so often
As Igor says he doesn't use it intentionally.
Because I know that folding the wrist intentionally is not recommended.
Because you clutch the forearm
And the barbell doesn't move freely.
The straps are used for that.
So, it's preferable to do it with a "relaxed" arm.
The motion shouldn't be clutched.
SNATCH PULL as CLEAN PULL
Also combine with HANG SNATCH PULL, CLEAN PULL(from the blocks)
CLEAN PULLfrom an elevation.
And a DEADLIFT (as in powerlifting).
CLEAN PULL from the platform or + HANG CLEANPULL
Why HANG clean pull - I'll probably record a video.
Because when I did Pull I did HANG CLEAN PULL.
Because when you lower dowm with the barbell
in static
you always keep your center of gravity right
Because you won't hold the barbell if you won't hold the center of gravity right.
Regarding the question about the starting position
The last thing I want to say about in this video.
How do I teach atheletes at my seminars to take the starting position and lift.
We get to the barbell
Your legs have approximately the same width as your shoulders.
Your arms are turned to the barbell.
Push your knees out to the sides and squat slowly to the barbell.
Look always in front you.
Hold the barbell and check youself.
If your heaigh is 170-190
You can always check yourself with the next "key-points":
When you take the starting position
your knee and your shoulder
should be approximately at the same level
of course it can go beyond your knee a bit
but not this way
If you have this starting position - it's wrong
it means you pull with your legs
i.e. you don't use your back, you use legs only
so, check yourself..
your feet look in different directions
knees - in the same direction as your feet
tighten your back
check yourself with the "key-points"
and we pull the barbell from this position.
So, that's all.
I'd advice to work out the technique in front of the mirror.
And work out the technique in front of the mirror as I did it always.
Ok, GOOD LUCK!
(y) - if you like it;)
If you have questions - ask.
And we'll explain what was not so clear in an additional video.
Bye and good luck!
See you!)