FINALLY....the second informative video from my collab with Clarence Kennedy is here! A complete breakdown of the clean & jerk as taught by Clarence. It's almost 16 minutes long (and this is considered the short version). I've included timestamps in the description for those that want to jump to certain parts. There is A LOT of information in here (took us damn near two full days to shoot/edit/upload) so don't be overwhelmed. Watch it a few times or in chunks. If you enjoyed this free content make sure to give the video a like and subscribe to Clarence's channel. Huge shout out to my Coach, Clarence for doing this. Coming up we have a full day of Vegan eating with Clarence (video next week) & Clarence critiquing my lifts (that will be in two weeks).
Thank you both a hundred thousand times! Both these videos (this one & The Snatch vid) are sincerely appreciated. Great instruction, pure class. Very kind of you to share your knowledge and spare your time & effort. Truly great guys. Best wishes & blessings for you both.
I dont mean to be so offtopic but does anybody know a trick to get back into an Instagram account?? I stupidly forgot the account password. I would appreciate any tips you can give me.
0:59 What is the clean and jerk 1:13 Front rack position 2:22 The front squat 3:40 Muscle clean 4:15 Extension ------------------------------- 4:45 Rack drill 5:13 Hang power clean 5:46 Hang full clean 6:17 Power clean 6:55 Full clean from the floor 7:44 Preparation for the jerk 8:25 Strict press 9:12 Split position explained 9:43 Recovery from split position 10:12 Press in split 10:48 Jerk balance 11:32 Push press 12:43 Power jerk 13:14 Split jerk 13:49 Clean and jerk
I’m new to all of this and both your videos with Clarence is the only thing I’ve been watching and practicing. I’ve watched others but the way he breaks it down works best for my learning style. Thank you!
Please do a video comparing clean and jerk vs. jerk and clean. I personally do the latter a lot more and I do notice it has resulted in one arm being much stronger than the other. Especially in terms of grip strength.
Okay, I really want to thank you guys for making this video. I've been struggling with this for a while, been watching everything I can find about it, and this is the best tutorial I've seen so far. I'm going to try to follow Clarence's drill progression for sure. Thank you!
Omar, I know you make a bunch of videos about how small you are, but I don't think you're small at all. With that being said you definitely look small standing next to Clarence.
colbol18 crazy idea here but as an Oly lifter, he doesn't waste his time doing calf raises. He's not a physique competitor, he's a strength athlete, calf SIZE is irrelevant to his sport just like almost everyone in a gym.
ive been weightlifting for 2 and a half years now and i've always wanted to pursue the olympic lifts. My new gym has an olympic rig and after watching this, i think i'm gonna go for it!
Not lying on the part where it takes time to go into the squat when cleaning. Damn near took me 3 months to finally drop into the squat position. Full mental battle. Was power cleaning the whole time ended up at 185 lbs lol.
Best tutorial on youtube that really breaks down all the transitional lift I've tried watching other videos and they never really explained it well enough for me as a beginner
I'd rather be grungy and pleasant to interact with rather than a clean jerk. It's what's on the inside that counts omar! Very nice tutorial guys! I enjoyed the emphasis on doing each motion correctly and to practice bits,instead of ascending straight into a complex lift. If only crossfit classes had that presence of mind.
Killer content as usual, Omar and Clearance. This time actual weightlifting related goodness. I learned alot. Might implement some of the hang/power/tall lifts to my toolbox. Keep being awesome.
Great video, This video is definitely a something to re-watch a few times so much technical information to digest. Maybe after the lifts have been broken down, have a support exercies/streches to improve mobility video?
Hi Omar I think these weightlifting videos you're putting up are awesome, I was wondering if you'd be able to do a mobility for Olympic weightlifting video, my shoulders are super tight from years of powerlifting, but I still want to get into weightlifting, a video on shoulder mobility training would be super helpful
Hi Omar and Clarence. Thank you for the content. Have you both considered doing a modified video where Clarence demostrates the squat jerk? More common in the Chinese weightlifters. Thank you.
Very helpful tutorial, I learned a lot and ready to go try it out. I have a question, when you do the split jerk usually someone u out his dominant leg at front, doing that over time would make muscle imbalances, how do u tackle that ? Do u alternate your legs in a session or ?
This video will save lives. A question for Clarence: How do you strengthen your overhead balance with limited mobility? All my life I suffer from a hunched back, and i’ve been working on mobility only recently. I just want to know if it’s possible. Thanks!
look into some posture drills. as well as upper back strengthening drills. and chest stretches to help. if you can't get your upper back into a neutral position your going to have a hard time doing overhead lifts like the jerk or snatch because you wont have the ROM needed to put the bar there.
hey Omar thanks for ur two derailed video of Olympic lifts , it would help if u can provide a begginer programme of same , coz since 1month I can lift bodyweight clean, but now messing with pain due interference of both snatch & C&J accessory movements
So, I watched this video, went to the gym to work on my clean/jerk and I "had" been sort of bouncing the bar off my upper chest into the shoulder press. After this video I realized I'm supposed to "rack" onto my shoulders. Boy, that was tough. I have just come back to the video after the gym and I'm one of those people not mobile enough to have a good grip while the bar rests on the front shoulders. I just can't bend that way. The bar needs to roll off the tips of my fingers. But in this position I find it difficult to "re-grab" the bar to push it up into the shoulder press. A bit difficult. LOL
Fate Twisted Yea, essentially. But you aren't supposed to smack the bar, just direct it up for the catch. If your knees are still slightly bent when the bar reaches your mid thigh it will go up as opposed to out. Up is good, out is not
Kennedy good teacher how are you?I think you are very good .so I want to tell you,big up in weightlifting,you teach me very well weightlifting,now I'm a good teacher because you .our God continue to bless you like you good teacher.
Thank you guys I'm definitely going to try. I've been doing military press squats and deadlifts for a while but none of these drills. What kind of set and rep range would be good for practicing these drills.
The idea is that you eventually progress to catching the weight at the bottom of the front squat as the weight gets heavier, Clarence said thats hard for beginners to get so you should lower the catching height as the weights get heavier and you get more comfortable with the movement
any tip in split n jerk to go faster under the bar. when I go 100% I find it very difficult to go under the bar and looks like trying to save it by push press. At 85% I go easy. I can push press 110Kg and split jerk 115Kg and clean 130Kg and snatch 90Kg
*I’m having trouble with getting the bar overhead because either my elbows don’t lockout immediately or they just bounce back, do you know of any way to fix this? Hopefully someone sees this*
Hey Clarence, the first time I tried to snatch my shoulder came out of place (was using bar). Every time I hold the bar overhead in a snatch position I feel unstable. Overhead squat feels impossible. Is there anything I can do to work on this? I have decent pressing power so I feel like it's some type of mobility issue.
start with a broom stick or light bar and focus on doing an overhead squat facing a wall a far enough away that you can still squat down. your goal is to go down all the way and back up without touching the wall with in part of your body or the stick. start a bit a way and work your way in. once you feel comfortable do it with a barbell. shoulder dislocates can help improve rom in the shoulder. also without seeing your form the fact that overhead squatting is difficult could stem from, shoulder back hip or ankle flexibility issues or all of them. if your able to sit in a comfortable upright front squat you could narrow it down to mostly shoulder issue.
FINALLY....the second informative video from my collab with Clarence Kennedy is here! A complete breakdown of the clean & jerk as taught by Clarence. It's almost 16 minutes long (and this is considered the short version). I've included timestamps in the description for those that want to jump to certain parts.
There is A LOT of information in here (took us damn near two full days to shoot/edit/upload) so don't be overwhelmed. Watch it a few times or in chunks. If you enjoyed this free content make sure to give the video a like and subscribe to Clarence's channel. Huge shout out to my Coach, Clarence for doing this. Coming up we have a full day of Vegan eating with Clarence (video next week) & Clarence critiquing my lifts (that will be in two weeks).
OmarIsuf ! you put the snatch time stamps in the description along with the clean and jerk. might want to fix that
Thank you both a hundred thousand times! Both these videos (this one & The Snatch vid) are sincerely appreciated. Great instruction, pure class. Very kind of you to share your knowledge and spare your time & effort. Truly great guys. Best wishes & blessings for you both.
Scxw
I dont mean to be so offtopic but does anybody know a trick to get back into an Instagram account??
I stupidly forgot the account password. I would appreciate any tips you can give me.
To lift the bahr, you must tink like the bahr
Reminds me of Scott Herman bahhbell
Lmao, underrated comment
sheikaboudi I read that in a pirate tone
Ciminan they would over pronounce the 'r' not the 'a'
This made me laugh so much LMAO
I used to call it a "bar" but now I've changed to "berr" and immidiately made added 5 kg to my PR.
Same
p err
Clarence "Just like tat" Kennedy
al j 😩😩😂😂😂
Thats what i thought .
200kg just like dat 🤣👍☠
Joost loik dat*
Pretty sure Clarence's quads could feed a third world country
His quads ARE a country
i was going to comment that his quads are huge
lol, i would make a sandwich out of those quads
I would think a place like Sweden has sufficient meat produce but you never know…
but can it feed the potato famine population though?
Clarence's mobility is insane
0:59 What is the clean and jerk
1:13 Front rack position
2:22 The front squat
3:40 Muscle clean
4:15 Extension
-------------------------------
4:45 Rack drill
5:13 Hang power clean
5:46 Hang full clean
6:17 Power clean
6:55 Full clean from the floor
7:44 Preparation for the jerk
8:25 Strict press
9:12 Split position explained
9:43 Recovery from split position
10:12 Press in split
10:48 Jerk balance
11:32 Push press
12:43 Power jerk
13:14 Split jerk
13:49 Clean and jerk
Thank you
Omar is the type of guy who bicycles with hook grip
Theodor Gilhøj Pushes a shopping trolley with hook grip
Used hook grip when holding Jaz's hand
i had a weightlifting course once and the teacher said to me she pushed her shopping card in hook grip out of habit
jordeaman That's pretty funny 😁
jordeaman It's a good way to practice tbh
Preparation for the jerk:
Step 1. Lock the door.
Fucking gem
came early to see clarence in 360p just like in the good old days
Are u alive?
@@John-Thomas7 yeah
I’m new to all of this and both your videos with Clarence is the only thing I’ve been watching and practicing. I’ve watched others but the way he breaks it down works best for my learning style. Thank you!
Please do a video comparing clean and jerk vs. jerk and clean. I personally do the latter a lot more and I do notice it has resulted in one arm being much stronger than the other. Especially in terms of grip strength.
Funny
Okay, I really want to thank you guys for making this video. I've been struggling with this for a while, been watching everything I can find about it, and this is the best tutorial I've seen so far. I'm going to try to follow Clarence's drill progression for sure. Thank you!
Omar, I know you make a bunch of videos about how small you are, but I don't think you're small at all. With that being said you definitely look small standing next to Clarence.
lol
CalvinHuynhFitness And ironically Clarence looked small next to Vegan Gains.
Clarence has like 20kg (~40lbs) on Omar
lol no he doesn't. clarence is huge.
omar isn't small. omar is really big or a natural with his frame. omar is only internet small because people on the internet use grams of gear.
It seems like Clarence really tinks trough every ting very carefully
weeshnaaa He makes sure to put his tumb around da bær too
😂😂😂
Look at those fucking quads
1:07 holy fuck fucking quads*
#teamnocalves
albie baggins That's what you get from heavy, frequent, full ROM high bar squats.
colbol18 crazy idea here but as an Oly lifter, he doesn't waste his time doing calf raises. He's not a physique competitor, he's a strength athlete, calf SIZE is irrelevant to his sport just like almost everyone in a gym.
ive been weightlifting for 2 and a half years now and i've always wanted to pursue the olympic lifts. My new gym has an olympic rig and after watching this, i think i'm gonna go for it!
Let us know how it goes!
Not lying on the part where it takes time to go into the squat when cleaning. Damn near took me 3 months to finally drop into the squat position. Full mental battle. Was power cleaning the whole time ended up at 185 lbs lol.
Best tutorial on youtube that really breaks down all the transitional lift I've tried watching other videos and they never really explained it well enough for me as a beginner
This is just what i needed to be just as good as Clarence
Thank you bro
I'd rather be grungy and pleasant to interact with rather than a clean jerk. It's what's on the inside that counts omar!
Very nice tutorial guys! I enjoyed the emphasis on doing each motion correctly and to practice bits,instead of ascending straight into a complex lift. If only crossfit classes had that presence of mind.
This video is sick! Perfect rundown of all of it. And thanks for the info to master the snatch first. I've got some work to do.
Killer content as usual, Omar and Clearance. This time actual weightlifting related goodness. I learned alot. Might implement some of the hang/power/tall lifts to my toolbox.
Keep being awesome.
Now i know why he is called "Wizard".
guy handle barbell like a magical stick
Yer a wizard now, Harry
I love the Pyrros Dimas poster on the back. One of the best to ever do it!
Never stop doing these videos with awesome dudes.
I would actually pay for this stuff
I would too! It’s awesome to stop, rewind, fast forward and keep practice.
it's called coaching you know
2:21 Secret curling behind the scenes when the camera goes out
TH-cam should have a “bookmark” feature, so I can watch these videos again. Thanks much Omar and Clarence!!
Make a playlist! For now this comment is the future telling you to watch the video again
Finally!! Instructional video with exercises! Thanks guys!
Great video, This video is definitely a something to re-watch a few times so much technical information to digest.
Maybe after the lifts have been broken down, have a support exercies/streches to improve mobility video?
Clarence is a good teacher
Loving the olympic weightlifting series. Really helpful so thanks Omar!
I'm so happy to see this!!! Thank you!!!!
OmarIsuf Thank you for starting again to give us weightlifting videos...
Thank you! This has got to be one of the best tut videos.
How do you avoid smashing the goods during the clean?
Papa Knut cut them off
keep the bar closer, dont hump the bar
Nick Kraw did I say my arms were short 😏😏😏
wear tights
Ur monster quads are gonna protect your man junk
This is the best tut I’ve seen
Thank you very much
Will start today
YESS!!!! I'VE BEEN WAITING SO LONG FOR THIS
this really helped me understand the hip extension especially the section at 6:30
You are a great teacher, Mr. Potter!
101 strech and mobility weightlifting would be cool!
Love these collabs! Really helpful video
Extremely helpful! Thanks, Clarence!
Clarence Kennedy's quads are insane
thank you so much for this video! Any more coming with Clarence are most welcome!
Hi Omar I think these weightlifting videos you're putting up are awesome, I was wondering if you'd be able to do a mobility for Olympic weightlifting video, my shoulders are super tight from years of powerlifting, but I still want to get into weightlifting, a video on shoulder mobility training would be super helpful
That was awesome Omar, thanks a lot for the share.
Good tutorial Clarence. Thanks. I'll try to put those steps into practice.
Always love to see Clarence
Thank you so much. I cant wait to use these tips!
Thank you for breaking down every part! I'm subscribing to you both :D
Legends! Thanks for the tutorial guys this has really helped me.
One of the BEST tutorial.
Hi Omar and Clarence. Thank you for the content. Have you both considered doing a modified video where Clarence demostrates the squat jerk? More common in the Chinese weightlifters. Thank you.
Love the content guys! Any possibility that Clarence can make a squat jerk tutorial?
Complete and good instructions, thanks.
After the snatch another great video!! Thanks so much 💪
Very helpful tutorial, I learned a lot and ready to go try it out. I have a question, when you do the split jerk usually someone u out his dominant leg at front, doing that over time would make muscle imbalances, how do u tackle that ? Do u alternate your legs in a session or ?
So sharp and competent in his movement
Thanks bro .... Its a very helpful video for my lifting
This video will save lives. A question for Clarence:
How do you strengthen your overhead balance with limited mobility? All my life I suffer from a hunched back, and i’ve been working on mobility only recently. I just want to know if it’s possible. Thanks!
look into some posture drills. as well as upper back strengthening drills. and chest stretches to help. if you can't get your upper back into a neutral position your going to have a hard time doing overhead lifts like the jerk or snatch because you wont have the ROM needed to put the bar there.
Fantastic video. Learned so much!
As soon as I saw Clarence, I knew this was the guide.
Best tutorial so far !!
hey Omar thanks for ur two derailed video of Olympic lifts , it would help if u can provide a begginer programme of same , coz since 1month I can lift bodyweight clean, but now messing with pain due interference of both snatch & C&J accessory movements
So, I watched this video, went to the gym to work on my clean/jerk and I "had" been sort of bouncing the bar off my upper chest into the shoulder press. After this video I realized I'm supposed to "rack" onto my shoulders. Boy, that was tough. I have just come back to the video after the gym and I'm one of those people not mobile enough to have a good grip while the bar rests on the front shoulders. I just can't bend that way. The bar needs to roll off the tips of my fingers. But in this position I find it difficult to "re-grab" the bar to push it up into the shoulder press. A bit difficult. LOL
This is amazing!! How do you improve the wrist and shoulder mobility? I can’t get my elbows very high?
Love these videos Omar!
Nice Video. Here you showed the split jerk, what is your opinion about the squat jerk?
I really love this tutorial
@0:32 does Clarence kind of hit the bar on the way up with his hip/leg? is it meant to be like that?
Fate Twisted Yea, essentially. But you aren't supposed to smack the bar, just direct it up for the catch. If your knees are still slightly bent when the bar reaches your mid thigh it will go up as opposed to out. Up is good, out is not
YESSSS more of Clarence.
I love that this guy looks like, quite literally, the biggest nerd on the planet.
Thank you - enjoying learning this.
grt video I'll be coming back to this a lot thx
I keep getting distracted by Clarence's legs.
Kennedy good teacher how are you?I think you are very good .so I want to tell you,big up in weightlifting,you teach me very well weightlifting,now I'm a good teacher because you .our God continue to bless you like you good teacher.
Thank you guys I'm definitely going to try. I've been doing military press squats and deadlifts for a while but none of these drills. What kind of set and rep range would be good for practicing these drills.
If you live in a country that doesn't have bears. Would it be OK to use a cat instead?
LOL
Please do a squat tutorial Clarence
Why do we do the front squat? If we can catch the weight kinda high and stand with it, is there any benefit to going down with it?
The idea is that you eventually progress to catching the weight at the bottom of the front squat as the weight gets heavier, Clarence said thats hard for beginners to get so you should lower the catching height as the weights get heavier and you get more comfortable with the movement
Mark Kealy thanks, that makes a ton of sense.
That vest is cool
any tip in split n jerk to go faster under the bar. when I go 100% I find it very difficult to go under the bar and looks like trying to save it by push press. At 85% I go easy. I can push press 110Kg and split jerk 115Kg and clean 130Kg and snatch 90Kg
Thanks for the video, good stuff
Love the Dimas poster on the wall!
Please more tips to be more faster with the split jerk
Excellent instruction!
Not sure where to position my bear.
napischu I guess u are not even sure where your local gym is as well..
Thank you for doing this!!!
YES! hope this improves my clean and jerk.
Holy shit, I had no idea Clarence is Irish! I'm Irish too that's why I'm excited...
Clarence your the man!
Do you think it helps more if you wear glasses when doing a clean and jerk?
Thank you so much! Great video!
*I’m having trouble with getting the bar overhead because either my elbows don’t lockout immediately or they just bounce back, do you know of any way to fix this? Hopefully someone sees this*
Very late but it will be a weakness in the triceps
I *need* that gain boy shirt in my life!!! Omar, is that one of yours? I don't see it on the Raskol site.
Amazing video,thank you so much,those freakin quads😱
Hey Clarence, the first time I tried to snatch my shoulder came out of place (was using bar). Every time I hold the bar overhead in a snatch position I feel unstable. Overhead squat feels impossible. Is there anything I can do to work on this? I have decent pressing power so I feel like it's some type of mobility issue.
start with a broom stick or light bar and focus on doing an overhead squat facing a wall a far enough away that you can still squat down. your goal is to go down all the way and back up without touching the wall with in part of your body or the stick. start a bit a way and work your way in. once you feel comfortable do it with a barbell. shoulder dislocates can help improve rom in the shoulder. also without seeing your form the fact that overhead squatting is difficult could stem from, shoulder back hip or ankle flexibility issues or all of them. if your able to sit in a comfortable upright front squat you could narrow it down to mostly shoulder issue.
Appreciated the helpful tips from Clarence, Thanks Omarsluf