Power Clean Myth : Triple Extension is Bullsh*t
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- Опубліковано 15 сер 2024
- In this video I discuss the common misconception that EVERY rep needs to display maximum triple extension when performing the Clean and any of it's variations.
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the whole video I was looking at the quadzillas. ..
Me too hahaha
just like tiny waist makes shoulders look wider, his beard makes his quads look bigger. Ya naw what Im sayin'??
Got me hankering for a new Squat/leg training vlog... hint hint.
The box jump analogy alone could crush that myth but of course you had to make a great full video, anyway, didn't you?
Alans ability and awareness to always choose the proper metaphor is really amazing.
English isn't my first language but this dude makes it easy to unterstand his point(s).
Thanks Alan!
I swear all of your information has made me a much better lifter. You've helped me understand the clean from your first power clean video, snatch, squatting has dramatically improved and I'm able to squat ass to grass when I could barely hit parallel before. Keep up the great work, I always look forward to every new video because they really help me out.
You have set a new standard for UA-cam lifting tutorials Alan, Thank you for you hard work and great production values on those videos! Way more watchable than those who lowball their self presentation.
Alan when you threw that barbell into the air I lost my SHIT!!!! HAHAHAHHA
you should've included Lu Xiaojun's warm up footages to stress your point even more. his form is so picture perfect, that you can easily see clear difference between his warm up and heavy pulls
+oil massage well, Lu is 170lbs +/- 10% Bf at 5ft8' , he's not exactly a "tiny guy"
+oil massage no, she's 172cm. that's right at 5ft8" : en.m.wikipedia.org/wiki/L%C3%BC_Xiaojun
and please stop with that baseless racial bias towards white people. as an asian myself, I can tell that not every white people think asian suppose to be weak.. at least white people that actually understand powerlifting/ weightlifting wouldn't think that way.
let's back to topic about techniques please.. I won't engage in pointless discussion based on stereotype
Ahaha, they got 5.6 feet confused with 5'8''.
@80/20 rule I've seen so many random Asians with natural Olympic squat form. Erect torso, great depth, knees out. I've seen them do this on their first session.
@Liongky Nugraha Yeah, why not use another olympic athlete as an arbitrary validation for using improper technique as a mediocre (at best) athlete. Makes a lot of sense.
Allan - Excellent video! The key is knowing the individual lifters you're coaching. Some are naturally pullers, while others are naturally divers. I agree 100% that fundamentally, the lifter must accelerate the bar just high enough for the lifter to sneak under. The coach must also take into account that some lifters are afraid to go into the full position on heavier weights, as a result they end up wanting to power the bar. Yes, there is such thing as over pulling, especially from those who are used to power cleaning and are just learning the squat cleans. And, yes, there is also such thing as under pulling, especially those divers who rush into the third pull. So if one wants to clean the highest amount possible, it boils down to having the flexibility to go into the squat position, having the confidence to get under a heavy load, and having the awareness where the bar is in order to meet it. Very good video!!
NorwichGrad97 None of this validates Alan's video. Triple extension is mandatory in every pull. The speed / power / force of it differs, NOT the degree. Simple physics.
i wanted to meet a friend at the bar and he said he cant go because his legs were sore. then later that night i asked him if he wanted to hang at the bar he was down instantly. like wtf.
how the hell do you clean and not catch your beard between your shoulders and the bar
I don't do any Olympic movements so I didn't understand at first but that analogy with the box jumps really helped me understand what you meant! Great job brother
Using full extension on a low weight bar is a good way to catch it with your teeth.
Coming from someone who just started adding oly lifts into my workouts, you're absolutely correct.
Ow, my face.
+Josh Johnston I had been injured, so when I was first cleared to clean and jerk I was starting super light. My first pull flung the bar into my teeth. fortunately I didn't knock them out.
Rory Griffin so right! My sister was making fun of a younger lifter and jerked just the bar so hard that she chipped her tooth. I'm gonna show her this video so she understands why she did it.
Lol for me it was my throat
Damn your quads are looking better and better
I always want to see my lifters extend. The idea of not extending at light weight should be reserved only for those at the elite level and only holds true for some of them. The difference between lighter and heavier weight is in the speed of the hips from flexion to extension. It's the increased acceleration from a closed hip position to an open hip position that delivers momentum to the bar at heavier loads. Heavier weight = faster hips, not more extension.
Exactly. But then again, Alan is a former Powerlifter turned Strongman turned somewhat Weightlifter turned back into Powerlifter. You can't expect anything remotely intelligent from him on Weightlifting technique.
If he'd pay attention to his box jump analogy he'd realize that the issue is not in the degree of extension but in the power, strength and speed of the extension.
@@mambutuomalley2260 Power, strenght, and speed, AND degree of extension are correlated to the point you can use them interchangeabily.
Of course you'll load up more on your legs (and increase the degree of flexion/extension) to accumulate more power to snap like a spring if the resistance you work against requires you to do so.
Say my max strict press is 100 Kg.
To lift 110 Kg I need leg drive and a push press, so I bend and load my legs but not as much as if I was lifting, say, 130 Kg, in which case my degree of flexion/extension (and also power strenght and speed) would be bigger.
@@antoniettamancinelli6581 No. Just no. The fact that you claim Power, Strength, Speed and degree of extension are interchangeable terms just goes to show how little you know about all this.
To further illustrate that you provide an extremely stupid example with the Push Press. According to your logic your Push Press would be at max if you perform a full squat as a dip.
Maybe go out and train under an actual knowledgeable coach instead of learning from dudes like Alan.
Triple extension always occurs. No matter if in a clean, a power clean or a muscle clean. The difference lies within the amount of force, speed and power of the extension.
Same goes for a proper push press. The dip is just as low for your 10RM as it is for your 1RM. The difference lies within the amount of force, speed and power of the extension.
But then again, I'm probably just an idiot / troll to you. Feel free to keep training as stupid as Alan teaches it.
Or go and train with a proper coach. It's up to you and it's your body that's at risk.
Have a nice one.
love all the oly videos man. keep them up
Great content as always Alan. Thanks for always getting your points across in a clear well illustrated manner. This is why we all subbed. No b.s. Untamed info.
Hopefully a tutorial on how to split,squat and push jerk will be coming up. Anyone agree?
Look up Torokhtiy's (2012 gold medalist) videos. They have english subs. He will teach you better than anyone on youtube.
I absolutely agree!
+deadboy600 was that directed at me?
+deadboy600 oh haha. Yea i agree. Especially because weightlifting is something that requires a lifetime of dedication to even be competitive on the international level.
+deadboy600 I disagree why would I listen to the gold medalist when I could listen the coach. the problem with what you say is many pros do things that work for them. it's like a 5'5" guy telling a 6'5" guy the best way to dead lift. sure the smaller guy has a medal but he's never been 6'5". being a gold medalist doesn't all of sudden make them the best coach.
Watching this channel grow has been one of the coolest things ever. I was watching Alan when he was sub 100K subs and its amazing to see his growth
Well said man.. When I first read the title I was like "NOOOOOO!" I thought you missed the boat but, still the same Alan I respect and love! Keep it up brother!
Could you do a video of how to pull yourself under the bar?
right lmao
Look up catalyst athletics youtube channel and you'll see some exercises to teach you (ie the tall clean). There isnt much to it you just pull yourself under the bar. It doesn't work with weights that are light relative to your max because you're strong enough to high-pull it and when you try to pull under you actually pull the bar higher. When you're technique is on point and you're cleaning weight heavy relative to yourself when you pull up on the bar with your arms the bar won't move but you will instead pull yourself right under if you pull hard. This creates the illusion of speed because top weightlifters pull themselves under with extreme force which causes them to almost "teleport" under the bar and makes it look like they divebomb into the hole but they don't. Look up Alex Lee's 180kg clean and jerk attempt to see this in action.
instagram.com/p/BFKkkHVnV-H/ here it is
That's awesome, thanks a lot!
Thing is, weightlifting exercises can't be done at slow speed to illustrate every aspect of them, BUT, there ade plenty of drills you can try to get better with heavy weights, like hang up cleans and paused cleans.
I usually do high pulls with all my lighter weight to make sure I still practice extending fully and it makes it a lot easier on the rest of my cleans. I've noticed that not doing that causes my bar path to move forward a bit.
That's a good idea
Next you'll be telling me there is no Easter Bunny!!!
good and valid point but you forgot that beginners like me are not trained yet to do the triple extension, so they need to train on how to do it , before they got to choose when to do it. that is why we need to focus on training specifically to achive this movment even with lighter weight to get this move register in our head.
Good video. I still try to practise triple extension with lighter weights in preparation for when (if?) I graduate to heavier ones.
I thought this was obvious lol. To the people saying you need to train the triple extension, you are correct. You definitely need to train every part of the clean. But you shouldn't be training triple extensions with a full clean at mediocre weights. You should be specifically the triple extension itself to ensure you can do it correctly at the heavy weights. Great video Alan!
Great points! Plus I've started to notice that some of the best coaches I talk to or read info from almost never mention triple extension. It's such an abstract concept that can be replaced with more useable cues for the lifter.
Yep! I've tried telling this to people on reddit when they post a form check lifting at like 50% 1RM and asking how they can use more extension. Form characteristics like that don't naturally come out until you're lifting higher weights.
You state that you don't need to put full effort and triple extension into a light weight, because it would be stupid. I agree that full effort would be stupid, but that's not the same as triple extension. You have the misconception that triple extension and maximal effort are the same thing. You could triple extend with 10% of the force of full effort, you could do a tempo clean with a wooden bar and still triple extend - in fact, you could pause at the top of triple extension and not exert any force on the bar.
Triple extension is good technique so should be used even for sub-maximal weights; you extend the same amount just not as hard. That would be like saying you could squat with all the weight on one leg for submaximal squats. You could do that, but it's better to use the same technique that you would for max lifts.
If you're one of the greats who's been doing it most of their life, you can get away with not having perfect technique for you warm ups, but if you're not an Olympian and haven't been doing it since you were 8, you should probably use your warms ups to practice technique.
Likely worth noting that extension doesn't happen at light weights because typically it is over done, or done intentionally by beginners it usually puts the barbell too far out in front of the center of gravity (front of ankle more or less). The lifters he used as example employ soviet method (this is how I know it to be referred, don't quote me), which keeps you lifting/pulling from a full foot for as long as possible, keeps the bar at center of gravity better, and more power then people trying to lift from their toes. Ankle extension, as Alan even notes, is typically a result that doesn't need to be taught, especially to beginners.
There is a transitional point (percentage of PR) where the ankle flex becomes an involuntary reaction. The triple extension itself is an unconscious act for all athletic actions where momentum has to be produced to achieve a maximal effort. Warming up with lifts well under maximal effort, where very little force is produced still needs to be executed at those same velocities as the 100% efforts, generally between 50% to 100%. The lighter weights require considerably more precision and control than the heavier weights. You don't have to jump up on the lower boxes by jumping higher than necessary, but you should place the same velocity into each jump regardless of the height of those boxes.
Yes, but control must be precise regardless of the mass or resistance to that action with respect to any athletic motion.
Triple extension has nothing to do with how much force is exerted on the bar. You can still triple extend and exert less force, you just don't pull as hard.
Wow. That's all I can say... You do realize that it's possible to full extend and not exert maximal force on the bar right? Otherwise a body weight squat wouldn't be possible without leaving the ground for most people. There were a few good points made in this video but cutting your pull short was dreadful to listen to over and over again. Also, I've done Aleksey Torohktiys training seminar and he does not encourage cutting pull short. In fact, he makes sure you pull the same exact way with 50 kilograms or 200. "Triple extension" does not directly correlate with exerting maximal force.
Analogies stop working when they stop working. Just practice it and you'll see. I've already found a reply of yours saying you don't even programming cleans, so what the hell are you doing theorycrafting about something you have completely no idea of?
Notice how the same guy who advocated to always perform full extension, Torokhtiy, also appears at the video cutting his pull short? Do not compare yourself to the level of finesse a world class athlete has, and do not ever consider teaching someone that it's fine to cut the pull short, as you'll only be making the learn patterns that'll be completely useless as weight progresses.
It's your lack of understanding on this specific matter that is the issue, not your understanding of basic physics.
Of course a full extension won't exert the same force on the same time with different weights. What Carlos Covarrubias said is that there's simply no reason not to fully extend while lifting any weight whatsoever because one must practice proper form as much as possible in order to nail down technique.
You won't ever see any accomplished powerlifter advocating towards stiff legged deadlifts on warm up weights simply because it's faster to do so. Check any 1000lbs+ deadlifter and you won't see any lifting 135lbs differently than how they lift 900lbs.
That's literally the same idea but on a greater magnitude. There's much more nuance in properly extending your hips than it is in properly setting up a deadlift. If you don't practice technique when the weight is light you won't have any bearing of what to do when you actually need it. But of course you don't know it, you don't clean, nor intend to. lol
Close enough, my fourth. And no, I'm not trying to have an argument, I'm correcting you. You're wrong about something you have admiteddly no knowledge about. That's it.
I'd be looking for a discussion if Alan gave a more thorough explanation of what was his goal with this video, not with a guy who never cleaned in his life, nor intends to, trying to tell anyone in the comment section why proper technique is dismissable.
Grizzly Strength - You have no idea what you're talking about. It isn't biologically impossible to lift the same way with sub maximal loads. You should be able to squat with an empty barbell in exactly the same way as your 1RM. Obviously, your muscle fibers won't be contracting as much, but that's no the issue here.
The point is that proper technique - triple extension - should be used all the time and it can be. The fact that the best in the world don't on their lightest warm up sets means nothing; 99.9999999% of us aren't the best in the world and should always be lifting with the best technique that we can.
Also, the fact that you've made up that you know powerlifters who do RDLs as their warmups is neither here nor there. If they're doing RDLs to warm up hamstrings specifically, that's not the same as their warm up sets of deadlift. If you're cutting your extension short in the clean, it's not because you're trying to warm up a specific muscle group.
The Box jump analogy is perfect never thought of the 'meeting the bar' concept that way
So keeping his in mind I noticed I didn't have to triple extend early in my work out, but during a workout with the same weight, I found myself triple extending. When energy was exhausted I seemed to demand more effort since I couldn't match the intensity in earlier sets. i.e.12 set complex plus and amrap workout.
Great Video Alan. I am a Cross-fitter beginner and I have learned a lot from watching your videos. Thanks much.
I agree for the most part. However I think for a beginner athlete it’s important to emphasize the movement pattern. There should be full extension regardless of weight on the bar, however I would prefer to say that the power input should be relative to the weight being lifted. I think it’s so important for people to learn the correct positions (full extension at the top of the pull) but in a controlled manner. I.e. regulating the power input.
With regards to the reference to elite lifters... these lifters are not hitting a shorter extension. Rather they are spending less time in full extension. Instead of displaying an elongated state of triple extension, they are just focusing more so on the flexion portion of the lift or the “Third pull”. Once they achieve triple extension they immediately focus their faculties to flexing or dropping under the bar quickly. It’s not that they don’t achieve full extension, they just spend less time in that position than might be obvious.
Greg Everett has covered this topic recently. He talked about the difference in hip extension between the clean and the snatch. Interesting to see this video soon after his post.
Dimitry klokov teaches the clean in a similar way. Pulling the bar to a certain point, and no higher. Spreading the feet under the bar rather than jumping.
Illya Ilyin has mentioned in the past about cleaning heavier weights requires a more aggressive pull. Nothing more.
I am a beginner. This is helping me sincerely.
All of this makes absolute sense. Thank you, Mr. Thrall
Thanks Alan! Would love more videos on the Olympic lifts. Learning these lifts is something I want to do before I die. There is only one gym in my area that does any form of Olympic lifting (Crossfit) but they have conveniently proced their membership out of my budget. Is it possible to learn on your own without a coach?
Alan you're the man. You make me laugh my beard off in every video. I specially liked the non dominant hand butt wipe disaster.
Allan my man, came here only for the thumbnail. Those fucking quads are looking gigantic.
Thank you "meeting the bar" makes Hella sense
i fkn died when the bar flung out of your hands
Just look at Lu Xiaojun, the recently retired Liao Hui, or many of the other excellent chinese lifters ... most of them barely leave the floor with the heels, irrespective of weight on the bar. There are a lot of things about technique that time would be better spent on than improving ankle extension in isolation, it's likely not the biggest problem holding most people back in their snatch and clean and jerk.
Another great video Alan, especially breaking it down for a predominantly non-weightlifting audience.
The Chinese lifters tend to never pull the bar very high. They're just super good at slipping under it.
+harleyzeth yeah, they have this "fast, low and close" principle. CMIIW , but I agree that Alan should have included their warm up footages in this vid. because their perfect form make it really easy to tell the difference between their warm ups and their heavy pulls
+Liongky Nugraha Personally I don't think the technique used by the Chinese lifters should be set as the ideal technique for most lifters. The lighter lifters especially, like Lu and Tian, just have leverages that most can never make up for. They have such long torsos and short limbs that they can have flawless technique relatively easy. I think the larger russian lifters are closer to what everyone should strive for, especially when some of their top lifters have leverages that aren't supposed to be very well suited for oly lifting, yet they still find the technique to lift unreal weights.
thank you for excellent and focused content! ....while I'm sure you're life outside the gym is interesting, I'm so glad you are not "vlogging" about it and taking away from the information we are all looking for
3:45 Warm body, cold mind 👏👏👏
thank you very very much! i am learning the hang clean (watched your previous video) and starting with lighter weights and the triple extension was throwing me off. thanks for the clarification.
Great video! So many people get this wrong...
So basically don't throw the bar through the ceiling every time you lift. You can still hit triple extension but just a less forceful triple extension with lighter loads, I don't get why this video was needed
Great video Allan, got a lot of form issues I need to address before moving more weight..
I find that one should always use a weight that forces oneself to use a rather intense effort and thus requiring a full powered triple extension. If the weight is too light, a lot of imperfections in the technique can get masked by one's ability to simply lift the bar using one's static strength rather than explosiveness and momentum.
Alan if you ever decide to write a book on strength and lifting, I'd buy it in an instant!
Alan, Has your beard ever messed you up or caused an accident?Love your channel.
If I remember correctly in some competitions he puts a net over his beard so that it doesn't get in the way.
You SHOULD do triple extension by the time you are hitting 60%. The difference relies on the strength you pull with, not form.
That makes a lot of sense, it's like picking up a box with too much strength when there's nothing in it lol
Torokhtiy has some good slomo videos oft the various weightlifting training lifts, though he does them with a very light weight (for him). Good multi angle slow motion from a (very) reputable athlete is always much appreciated when trying to learn a skill.
The problem i have with this is that it is talking about the Clean not the power clean. You are doing full squat under the bar which is a clean. Power clean is only a quarter squat.
That is not why. Why are you commenting when you clearly know nothing about lifting? A power clean is better for sportsmen like sprinters, because it needs to be caught higher, so the weight has to be less, which means more speed is developed on the bar, increasing power.
There the same concept. the easiest way to think of doing a full clean is to pull it like a power clean. as the weight increases you'll have to pull harder but the bar will get lower and lower until you can no longer pull it high enough and must meet the bar in a squat. On my lighter cleans I pull it to power clean and ride it into a squat until it gets heavy enough that I no longer can pull it high enough.
I am rly honored as russian that you show our athletes as an example, thx Alan!
I really enjoy your vids. That little drum ditty at the end must die, heh!
I sucked at this. Everybody kept telling me I am muscling through the lift. Now, among many other reasons, I got shit back. Fuck I miss this.
This video helped me tremendously with the clean, thank you so much Alan! Excited to no longer bruise my collar bone hahaha
I usually just yank it up really hard and hope in comes down right
This video is better at teaching how to clean, then most video specifically teaching how to clean. And the main focus of the video is debunking a myth.
Just a thought here. Wouldn't you say its better to perform full extension on every rep to learn the body to fully extend and then quickly pull down and instead perform the extension less explosive so the bar does not fly to high?
Yes. Full extension should happen every rep. It's the proper form. The only thing that changes is how hard you do it. Are you going to pull as hard with 70kg as you would with 150kg? Of course not, but you should always use proper form.
There's a good probability you will smack your forehead or chin with the barbell if you max the triple extensions with light weights!
Cleaning lots of weight looks so badass.
Hey Alan!
I am curious what is your 100m sprint time. You seem very explosive.
The goal of weightlifting is just to lift that weight.
However, sprinters do this is to improve their triple extension(throwing, jumping, block start, gearing of hip knees and ankles while running fast, ....,etc).
Therefore, triple extension is very important in explosiveness of sprinting...
probably garbage For his weight he isn't pull heavy enough
Hmmm... Yes and no, it's more complicated than that. I'm a sprinter looking to incorporate the power clean to improve my start and drive phase (first 30m which relies more on strength).
Weights, whether it's a squat, clean or even bench, are done by sprinters to correct bio-mechanical imbalances and add more strength... weights have a HUGE downside in that they actually REDUCE (yes) they REDUCE explosiveness in all but beginner sprinters. So, while they add more strength and correct imbalances (if done properly) they will reduce explosiveness. So, sprinters attempt to increase strength, which they need and then spend time on the track to get their explosiveness back and team it with their new strength (this can take a long time).
Remember explosive ability is relative. Explosiveness in powerlifting is too slow for sprinting. The time between a 10sec 100m sprinter's foot touching and pushing off the ground at max velocity is roughly 0.14sec. That's all the time the sprinter has to push off the ground as hard as possible. In a power clean, you have WAY more time (more than 2sec) to load up the power and triple extend the bar up. Constantly doing this rewires your neurological system to fire more force off the ground, slower, by taking longer to load that power up (it's called impulse). During the first 30m of a 100m sprint, the foot is on the ground for a bit longer, allowing for more time to exert more force (though it's still nowhere near as long as the time taken to power clean).
So, sprinters need to be very careful with lifting. Explosiveness in sprinting relies quite a bit on genetics and is incredibly hard to train, much harder than strength. So, explosiveness should be prioritized over strength.
This is such a good video! Thanks for the useful and professional information!
Sorry,with light weight it would be more efficient to expolode higher on the thigh (a cute little pop at triple)than to shorten the extension .
Probably negligible in terms of training.
Arguably a lazy light lift could lead to accidental lazy heavy lift.
Splitting hairs all the same.
I will say,
those with exceptional neural connection can work a bar like its loaded.
Those who are not, cannot,and if thats the case,you need to work on the lift,the neural benifits are what distinguish it from say squats and deadlift.
You're 100 % wrong. Full extension all the time. Meeting the bar can be done at any weight because bar crash comes from over pulling. Pulling under the bar isn't a product of bodyweight vs bar weight, it is from newtons 3rd law of motion. After full extension you're moving the feet into the catch position, and at the same time pulling under the bar. Since the pull is done while you're moving your feet you end up using the bar as a pivot point. Also, it is possible to reach full extension and not exert 100% force. Anyone disagreeing can literally hold a barbell and stand up onto your toes until you're in full extension... did the bar hit your face? no.
so true
First!!! Praise our lord and savior Alan
Dear Alan,
Can you make a video about the Slip Jerk vs. the Squat Jerk.
I have tried both, and feel more comfortable with the Squat Jerk, which seems only performed by the Chinese weightlifter, than the Slip Jerk.
Did you consider between them before training the clean and jerk? And how did you select the one for yourself?
I am not a Olympic Weightlifting. I just have found a lot of benefits and interests while training and performing it.
About myself, i am 5 ft 10 ~ 5 ft 11, i was born in Saigon (HCM city), Vietnam but my ethnicity is Chinese.
Your channel is always my most favorite, since i started lifting 14 months ago.
Thank you and wish you all the best!
Excellent as always. Unrelated to topic, but how did you make the plyo boxes? The outside, what I can see, makes sense, but how do you keep them from getting shoved sideways?
Great points! Thanks for this as I am gonna do weightlifting eventually, this is gonna come in handy!
YES to all this!! Finally science....
Great video Alan, was hoping to see you do new weightlifting material. Moar please !
Hi Alan Thrall. Is it okay to bench press 1x a week and do Olympic weight lifting?
"Imagine waiting for a 350lb barbell to drop down on your collar bones"
Dang I laughed so suddenly I blew a snot. Point taken!
Thanks for the tips, comparison.
So triple extension is good but just not with low weight?
Does a hang clean count if you don’t squat? If all you’re doing is exploding and pulling and just bending your knees a bit to get the weight does it count? I’m confused about hang clean vs power clean and all of the other terminology. I used to think power started at floor and hang started just above the knee, but some guy at my gym told me that there were different names based on how you finish (whether you do a full squat or just whip it up to your front squat position but just hold it).
extrafreshhh power clean means you end with your legs bent but you aren’t catching it in a squat. Hang clean means that the bar is hanging anywhere just not touching the floor. A hang power clean means that you start off the floor and catch with knees slightly bent
Seriously dude, why do you have to live on the other side of the continent and in a different country from me. I would love to come by and train with you for a week.
That's why with a lighter weight you either:
• Don't maximaze triple extension with all of your strenght you're capable of, or
• You power clean it, so you don't have to drag yourself under the bar
TRAAAAIIINN UNTAAAAAAAMEEEEEEDDDD 🤘🏻🤘🏻
💪🏻
The title is misleading ! Triple extension is real and very important for athletes
jesus - this is awesome! Answers a question I was really wondering about.
good shit as usual
And for the snatch ?
Man, i started olympic weightlifting and when I snatch 40-50% of my bodyweight for learning, the barbell up too high and I don't need to overhead squat down. The snatch is finished just with pulls.
Today, I did a perfect triple extension in a hang snatch and with the arm's power, the barbell was easily over my head. I didn't have time to pass below. It was maybe more like a muscle or power snatch. The only snatch with a good overhead squat was the snatch without a big pull.
The weight is very light for me : 30-40 kg. When I do a big pull, the bar flies over my head.
On the paper, "hang power snatch" multiple sets x reps, then "hang snatch", multiple sets x reps.
I know I have to squat down when I (power) snatch but it's hard. I just pull the weight hard and the bar is over my head so easily. So its juste looking like : muscle snatch + overhead squat !
Yes, when I try to explode, the bar is over my head. I don't need to do a full squat for achieving the movement. It's weird to learn how to snatch (or clean) with a very light weight.
Hassle free bbc.
lol
Blig Brack Rax
Hey Alan, which exercise builds your core better. This Power Clean Exercise or the Overhead Press exercise.
***** Okay, and its more of an upperbody workout or in between. Because if it was typical upperbody i was just going to try and start Overhead Pressing on Upperbody Days and PowerCleans on LowerBody Days.
and this was an informative one. Thankyou alan
great video man!
makes a lot of sense, thank you
what’s your 40 time and standing vertical jump
maximum effort and maximum extension are not the same thing. you should always fully vertically extend on every lift. non weightlifters should not teach weightlifting movements in my opinion because they end up making stuff up like this guy. i know this is an old video but it could still mislead new beginners finding this video.
Hey Alan, how do you feel after your Real World Tactical Workout?
how effective can it be to alternate the deadlift with the power clean as in starting strength?
I feel like power cleans helped my deadlift a lot.
I agree, every expert seems to say power clean does not correlate with the deadlift, but I strong feel it does
I gotta try that box heighth jump thing, it looks like fun.
dope video.... I understand now...
I agree 100%. Good video!
Do you have a different start position to counter balance your beard?
someone who sends this video to scott hisaka of calstrenght pls
As soon as he described the bar crashing down on him, that was the first thing I thought of
Isn't Hisakaflockaflame more of a catapult style lifter? Or whatever