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Travis Mash - Olympic Lifts Progression

 

Weightlifting coach Travis Mash shows the basics to teaching the clean.

Transcript:

Now that we’ve gone over the snatch, we’ll go over cleans. The good thing is once you’ve thought the athlete how to snatch, it’s really a repeat when we’re talking cleans. The only difference is the way you catch the weight. In the snatch it goes from the floor immediately over your head; in the clean is goes from the floor, to the shoulders and then over the head. {...} We’ll go over the basics real quick : {...} we’re still doing the hook grip we’ve talked about with the thumb under the fingers; the elbows are still out; the shoulders are down; feet are hip width {...}.
We’re going to go straight into the power position, which is position #1. Bend your knees six inches; {...} the torso is straight. {...} Now, the rack position: the bar is going to sit right behind the front delts. In a perfect world, you’d catch it {...} with the full grip. Obviously, if I can maintain the full grip when I’m pulling under the bar, I can maintain more of a contact with the bar {...}. If I have to let go and catch it with two fingers, there’s going to be a point where I can’t hold the bar anymore {...}. Elbows are up, but they don’t have to be super high: the key is where the bar touches, which is behind the shoulders, right by the throat. {...}

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