Fix Your Early Arm Bend on Your Cleans and Snatches!
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(A Blast from the Past article originally posted on 12/03/21)
Bent arms on a clean or snatch are a problem, so we’re going to try to solve this.
Figure 1: Becky reaches the top of the clean with straight arms, which is what we want.
In Figure 1, Becky demonstrates a clean with straight arms - which is what we want at this point in the lift.
In Figure 2, Becky demonstrates what we don’t want to see, which is a clean with an early arm pull (or “early arm bend”). In other words, we see her bend her arms before they are supposed to bend (for a real time view of this, watch the included video below).
Figure 2: Becky demonstrates an early arm pull (notice the bent elbows), which we don’t want.
The problem with bent arms is that they are deformable, i.e., they can change shape. If you’re Babe Ruth, and you want to hit a baseball, you want to do so with a bat - a rigid, non-deformable object. You don’t want to hit a baseball with a pool noodle because, no matter how strong or fast you are, you can’t effectively transfer that power into the baseball through a squishy pool noodle.
Likewise, during a clean (or snatch) you are trying to take all the power generated in your legs and hips and transfer it through your (hopefully) rigid spine and then down through your long, straight arms into the barbell. If your back isn’t rigid or if the arms aren’t straight, then those structures are deformable, which means they can absorb some of the power you’re trying to transmit to the bar. We don’t want this, so let’s cover some cues to solve this problem.
Cue #1: Long arms (or “straight arms”)
The first cue we’re going to use is the simplest approach. Just cue yourself “long arms” or “straight arms” (or even “straight elbows”). If this works, don’t make it any more complicated. The goal was long, straight arms, so we cued exactly that.
Cue #2: Flex your triceps (or “tight triceps”)
The job of the triceps is to extend (i.e., straighten) the elbow, so if you cue yourself to flex your triceps or tighten your triceps, then your elbows will be nice and straight, which is exactly what we’re looking for.
Cue #3: Shrug
If the first two cues don’t work, try cueing yourself to shrug at the top of the pull (i.e., the top part of the clean where your knees and hips are straight and you’re up on your toes - the top of the “jump”). A shrug is inherent to the movement anyway, but reminding yourself to aggressively shrug at the top of the clean will often solve a bent arm situation (very few people shrug with bent arms).
Cue #4: Leave it on the floor
This one requires some explanation before you actually try it out. The idea here is that you are endeavoring to have such long arms, straight arms that - even though you’re moving upward as you pull the bar off the floor - you are simultaneously trying to leave the bar on the floor. You’re trying to actively stretch your arms out so that, even while standing up, you’re trying to keep the bar down on the floor. It’s obviously an exaggerated mental picture - kind of a “go, go, Gadget-arms!” type of situation - but the cue itself shortens up to “leave it on the floor,” and it tends to work quite well.
We hope these cues help, and as always, we hope this helps you get stronger and live better!
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