2d • Form Tips 🏋️♂️
Secret Clean Variation (Pause)
If you notice your hips pop up right as you pull the bar off the ground…
Or if you have a hard time creating and maintaining tension from the floor…
OR if you struggle with utilizing strong leg drive through the pull phase of your clean…
This low-pause power clean variation can help to optimize your mechanics.
Pick a weight around 70-75% of your clean max to work with on these (heavy enough to force you to try, light enough to where you can still move it well consistently).
Focus on a tight and controlled lift off the floor, full-body tension maintained THROUGH that isometric hold, and then a big finish through the LEGS as you complete the power clean.
Pay attention to a couple of points as you perform these:
- Is my back at the same angle during the pause as it is off the floor? (Pro tip, it should be 👍🏻)
- Am I extending my hips all the way as I finish through the pull? (Pro tip, you should be 👍🏻)
- Are my arms staying mostly extended through the bar making contact at the thighs? (Pro tip, they should be 👍🏻)
Throw this variation into your routine if you’ve noticed any of the former mentioned form breakdowns in your clean, report your findings back here so we can all learn and improve together!
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Secret Clean Variation (Pause)
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