Fix Your Early Arm Bend on Your Cleans and Snatches!

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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Weightlifting Meets: Placing and Tiebreakers

A lifter’s place (i.e., 1st place, 2nd place, etc.) at a weightlifting meet is determined by the total, i.e., the sum of the lifter’s heaviest successful snatch and the lifter’s heaviest successful clean-and-jerk. Since two lifters can have the same total, let’s look at the IWF (International Weightlifting Federation) rules for determining place and - specifically - breaking any ties that may occur. Let’s look at the rules in order of application (the official IWF phrasing is given in bold) using our sample lifters Bob and Joe.

Rule #1: Best result - highest first: if identical, then:
This one is pretty simple - if Bob’s total is 170 kg and Joe’s total is 165 kg, then Bob wins because his total is higher. If they both total 170 kg, then we move on to Rule #2 . . .

Rule #2: Best Clean & Jerk result – lowest first; if identical, then:
Bob and Joe both total 170 kg in keeping with the example above. Bob’s best clean-and-jerk is 90 kg while Joe’s best clean-and-jerk is 100 kg. Bob’s clean-and-jerk is lower than Joe’s, so Bob wins.

This logic can seem a bit strange at first, and we’ll address it after going through the rest of the rules. However, if their best clean-and-jerks are both 90 kg, then we move on to Rule #3 . . .

Rule #3: Best Clean & Jerk result’s attempt number – least number of attempt first; if identical, then:
As stated above, Bob and Joe’s best clean-and-jerks are both 90 kg. Bob hit 90 kg on his 2nd attempt while Joe hit 90 kg on his 3rd attempt. Bob’s attempt number is lower than Joe’s (i.e., 2 is lower than 3), so Bob wins.

Again, if the logic seems strange, don’t worry - we’ll get to it in a moment. On the other hand, if they both clean-and-jerked 90 kg (i.e., their best) on their 2nd attempt, then we move on to Rule #4 . . .

Rule #4: Previous attempt(s) – least number of attempt first; if identical, then:
Now, it gets slightly more complicated. Again, in our example, Bob and Joe both clean-and-jerked 90 kg (i.e., their best) on their 2nd attempt. Bob attempted 85 kg on his first attempt while Joe opened at 86 kg. Since 85 is less than 86, Bob wins.

If they both hit 90 kg for their best clean-and-jerk on their second attempts, and they both opened at 85 kg, then we move on to Rule #5 . . .

Rule #5: Lot number – lowest first.
Last time - we promise. Bob and Joe both clean-and-jerk 90 kg (i.e., their best) on their 2nd attempt, and they both opened at 85 kg. Bob’s lot number is 15 while Joe’s lot number is 23. Bob’s lot number is lower than Joe’s, so Bob wins.

These rules can seem pretty convoluted, but if you’re actually watching the meet, it’s pretty simple. Rule #1 is fairly obvious - whoever lifts the most wins. After that, when it comes to the tiebreaker rules (i.e., Rules #2-5), the basic idea is that whoever hits that 170 kg total first - in time - wins. For example, if Bob establishes his 170 kg total at 1:30 p.m., and Joe establishes his 170 kg total at 1:40 p.m., Bob wins since he got to 170 kg earlier in the day than Joe did. Seriously - that’s it.

In the example for Rule #2, Bob’s total is cemented in place when he hits 90 kg for his last successful lift. That means his total is 170 kg before Joe ever steps on the platform to attempt 100 kg. In other words, Bob is rewarded for having staked his claim to 170 kg first - Joe could have gone for 101 kg to total 171 kg, but he instead went for the tie at 170 kg, and since Bob got there first, he wins.

All of the other rules that follow are simply worded to guarantee that this same concept applies in all situations, which can require some serious thought when considering how the order of lifting is determined in weightlifting (for more on that, read this article).

So simply remember this - in the case of a tie, if you hit the total first, you win.

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Stop Using Your Hands to Catch Your Cleans!

The clean is racked (i.e., caught or received) on the shoulders. Not in the hands.

Figure 1: This is the correct way to rack a clean.

When you rack a clean, you do so by rapidly punching your elbows forward and up so that the barbell can sit on the shelf provided by your delts (Figure 1). This shelf is extremely strong, stable, and it can support a lot of weight - more than you can clean, in fact.

On the other hand - or rather, hands - if you receive your cleans by supporting the bar in your hands (Figure 2), your poor, tiny, bent wrists will hate you for it, and it’s possible that your collarbones will too.

Figure 2: Don’t rack your cleans like this. Your wrists will despise you.

To rack the bar properly, jam the elbows forward and up and receive the bar with a loose grip - be sure to let the thumb slip out of the hook grip as you punch the elbows forward.

Figure 3: Elbows forward and up and a loose grip on the bar

It’s possible that your pinky finger (maybe even your ring finger) will slip off the bar during the catch, and while this is not ideal (especially if you need to jerk the barbell overhead yet), it’s not the end of the world. Do whatever you need to do with your grip to permit the receiving of the bar on your shoulders.

Your wrists will not be straight when you catch a clean, and that’s perfectly fine. Whether a lifter receives the bar correctly on the shoulders or not, the wrists will be bent backwards in extension, but a bar caught on the shoulders (with elbows forward and up) is supported by the shoulders, so the wrists - although bent - do not take any of the load. A bar caught with low elbows, however, cannot be successfully supported by the shoulders and is instead supported on bent - and usually painful - wrists.

Tommy doesn’t even need hands to rack his cleans. (We do NOT recommend trying this at home, folks)

Be kind to your wrists and commit to catching your cleans on your shoulders. You’ll enjoy the lift far more when your wrists aren’t screaming at you.

As always, we hope this helps you get stronger and live better.

-Phil

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