Clean and Jerk coaching with Jon North

by kencrossfit

The most COMMON MISTAKE for the CLEAN: Pull your shoulders back before you lift the bar off the ground…

3 movements
1 – Bar above your knees
2 – Bar slightly below your knees (Butt down)
2.5 – “superman” pull (this is where you have your butt low, and as you go up you pull the bar backwards towards your hip, then you HIP THRUST FORWARD so that the midde of your thighs HITS the bar….This superman hip thrust thing momentarily puts the bar in the air, (not your arms and shoulders) and it is your job to get UNDER IT and CATCH IT before it falls to the ground)
3- Bar on the ground, Butt really low

The MOST IMPORTANT THING, is to NOT USE YOUR ARMS, TRAPS, AND SHOULDERS…..the Clean and Jerk is all in the HIPS and your LEGS. Your arms are supposed be loose and merely “guide” the bar… think of it as momentarily stunting gravity with your superman pull, then getting your body right under neath it.

Getting into a deep squat underneath the bar is called being in the “pocket”

Keep a LOOSE GRIP on the bar…kind of on the inside….
put your hands right on the inside edge of the “rough” spots on the bar…

 

Ultimately, oly lifting is all about a relationship between a man and a bar…the coach can only do so much for you…its about the relationship between the man and the bar….

Only do FULL CLEANS and FULL SNATCHES….none of those partial derivatives…those are way too advanced…you

 

How to get more flexible
Have a buddy push your elbows UP while you have the bar “racked” on your collar bone…
Or press your shoulders against a bar racked on a squat rack??

“If your neck doesn’t have scratches all over it every day (from the bar) when you catch and rack the bar…then you’re NOT DOING IT RIGHT!!” – Jon North

You have to be PATIENT before you superman hip thrust the bar….wait for the right moment to THRUST your hips forward….the bar should hit the middle of your thighs…

When Jon did it….it looked like the arms and shoulders weren’t engaged AT ALL…
its like they just flipped up and down the way a door hinge does……the hips and legs really did all the motion and all the work….

Snatch involves more HIP THRUSTING FORWARD>…clean requires LESS hip movement…

I have too much hip forward motion…and too much arm pulling up….also, I don’t SQUAT LOW ENOUGH….

OLY LIFTS TAKE LOTS AND LOTS AND LOTS OF TIME AND PRACTICE TO LEARN…
Jon North lifts TWICE a day, EVERY DAY, and he’s been doing this for 5 years….

How to get BETTER at OLY LIFTS
Do lots and lots and lots of SNATCHES and CLean and jersk
Be PATIENT – it takes YEARS to learn oly lifts
work on shoulder flexibility
When doing squats, do them EXTRA DEEP….go extra low, and even “bounce” your butt a little bit…
Try Jon North’s exercises…
Hip thrust into the bar, get under it then start over….

Remember to HIP THRUST INTO THE BAR, then you GET UNDER IT

Jon North
Jason (Filipno guy to my right)
and his friend…Shawn???

 

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