To bend or not to bend? (arm mechanics in the clean)
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- เผยแพร่เมื่อ 29 ก.ย. 2024
- Are you getting the most out of your clean pull? Do you struggle with arm bend? Here are some tips to help!
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0:15 EVERYONE STOP MIRIN'
No
Thick. Solid. Tight.
we all gonna make it brahs
What about all the people who clean with straps but don't snap they wrists?
idk man I'm pretty sure Ilya Ilyin knows what he's doing.
This is not the video on building huge arms to become like Jacked Telander I was lead to believe. Dropped.
heaving hang anything is a staple in throw specific lifting. love it!!
Your Content is GOLD MEDAL
Thank you very much!
Greetings from Germany
Great stuff man!!
2:30 not to mention risk of bicep tear
Thanks, this is really helpful!
great video as always! could you please talk about oly weightlifting and health or longevity? i would realy value your opnion
Yehonatan yarden this will for sure come. I have about 5 master’s athletes
yes me to i'm really intrested in cartilage at the knee, hip and low back (l4, l5) after multiple years of weightlifting
Heavy russian kbell swings will also help w/ the tension loading.
Good super helpful information sir
if you keep increasing number on the bars why is bending the arms an error? Everyone plateau every now and then, I think increasing strength over all might help not just changing the technique
I have longer arm and longer leg than Tian Tao so if he have to bend his arms that much to get to the optimal position, I have to bend my arms even more. More power generate with hip clean and it does not lead to injury so I don't see why bending arm to get to that position harm the lifters in anyways.
Tian Tao is doing that because his arms are so short that he can't go any wider on the grip, if you can have a wider grip, then that would be preferred over arm bent. Premature arm bent usually reduce the fluidity of the pull, as the freedom of movement for the elbow joints induces instability. If you can pull straight without losing force, by all means bend your arms.
Why would the arms have to bend for someone to shrug and tighten up in the upper back?
love it
hey zack.
im wondering what kind of pulling straps you would recommend? i feel like the lasso straps are kind of unsafe
So its safe to say that if the bar hits the hips during a clean (my arms are short), it is still a good lift/technique?
+ you can't actively using your arms after the second pull
Mario Martinez?
I got 5 on it
Whats the song in the intro
for the algo
I saw the devil outro
Zack Telancer i you're a good teacher but the way you do Heaving power clean makes you look like you're dancing
Luniz
The weightlifting community was extremely happy NOT to have this type of overly analytical and frankly philosophical videos that are pretty common in the bodybuilding and powerlifting communities.
When he said 'and as always'... I really was expecting 'Train UNTAAAAMED!!!' lmao
oh shit I'm rewatcheing this video one year later, want to make the a comment about the 'and as always..' part. So I scroll down and liked a comment referring to Alan Thrall only to realize it was my very own comment a year ago lol
Hey, a good comment is a good comment.
While I agree that bending the arms in the pull is not optimal, it can sometimes be unavoidable due to an individual's morphology. Lasha Talakhadze would be a great example of this; the length of his limbs does not allow for an "optimal" pull without bent arms, and yet he is one of the strongest men in the world.
Of course. I agree and thats why I acknowledge it. MANY of the elites have arm bend. However its a result of the flow into the second/third pull and never a result of poor pulling technique and ability. Thank you for your comment.
Why would it not be optimal?
You are not Lasha
Ma fav part is the end, is it only me?
Always bringing that quality. I push your videos like doctors push meds bro.
Mark thank you brother 🙏
Excellent choice of music.
Also you're damn strong for a lankbro.
Name of instrumental?
BeNdInG YoUr aRmS iS BaD
agreed
Zack Telander great video btw 😁
sickest outro
You always have great drills, do you have any good drills for vocals? Lol I'm assuming you sing? Sometimes it's hard to warm up my voice. Thanks man
Someone is going to snap their shit up doing those cleans with straps
Kappamomondo as long as you don’t squat and go maximally it’s pretty safe trust me
powers are fine if you dont have retaeded technique
Agree with you 100%, screw ego lifting, technique technique technique
With due respect, Zack could learn a lot by reading the studies by Roman and Medveyev. They studied this stuff in detail with high speed cameras, force plates etc. The athlete-barbell system does a very good job over time of self-tuning and adopting to structure/relative lever lengths etc (dolichomorph vs brachiomorph etc). Arm bend is NOT suboptimal. As coaches we TEACH straight arms because we want lifters not to try to PULL the bar up by bending their arms. But what we teach and cue does not reflect reality. The reason many elite lifters (and non-elites) bend the arms as the bar passes the knees is to compensate for the loss of speed during the so called double knee bend. It's a way to compensate for that speed loss. The shortening of the arms somewhat makes up for this speed loss during the period when the knees move forward. It's a compensatory mechanism and it can definitely OPTIMIZE the pull. Depending on the lifters relative levers/mechanics etc. some lifters may do this more than others, but it is definitely NOT a "mistake". It has to do with optimizing acceleration (minimizing velocity loss during the moving forward of the knees..)
Hey Zack- love the informative content. This channel has really developed my respect for the complexities of Oly lifting. Question, my main goals are within the realms of calisthenics (one arm chin up and hand stand push up) but I love the clean and have been slowly working on mobility and technique to incorporate them into my leg day. I wonder, though, is it wise for me to involve cleans in the midst of an otherwise heavily arm involved program? Or should I stick with front and back squats until my upper body calisthenics goals are accomplished and they are moved to maintenance?
outro made me cry
More gitar please!
Your content is gold my dude 👍🏼👍🏼👍🏼
So...I must have a vision problem. I listen to what you say about arm bend...and I watch the video, and I miss/don't see the movement that you're mentioning. I know I'm obtuse - which is my problem. But doesn't the arm have to bend? How would you bring the bar over your elbows to your shoulder otherwise? (and they say there's no such thing as a stupid question)
Can you please make a video snatch and clean pulls. Many coaches especially in crossfit teach you to do pulls with straight arms and use you're traps to shrug. However, klokov and Aleksey say it is important to bend you're arms when pulling cause if not the bar projects away from you're body. Personally i believe Klokov and Aleksey but i believe it would make a very interesting video and would be keen to her you're opinion.
Cheers
6ixth.Sanction depends on how high the pull is
it depends
if you bend your arms during the second pull (knee to hip) excessively, straight arms after final extension can help to train less arm bend for beginners
if you have competent technique and don't arm bend excessively, then klokov and aleksey are right.
Zack- might be an overly simple question. Some lifters have really long arms and do more arm bend (CJ Cummings) some Columbians etc. is what they do acceptable mostly since they’re “elite”? I thought you may mention some lifters w very long arms, if sequenced right, benefit by a bit more arm bend....
You deserve more views...and more suscriptions! Alas, you don't give the WOW effect...And it's a good thing...Great shirt BTW
This is a problem in my clean that I have been recently trying to fix. Good timing bro
I GOT 5 ON ZACK, LETS GO HALF ON SNATCHHHHH!!!! THANKS FOR THE NEW VIDEO!!!!!
6:59 monosynaptic stretch reflex. would you say that the knuckles down also allows you to pull the bar into yourself (actively engaging lats), rather than letting the bar get away from your body (knuckles outward).
Hi Zack,
Could you please make a video regarding 'bending the elbows' when receiving the snatch overhead (catch position) ?
Thank you.
I've always liked just watching Olympic lifting over the years but even now your videos give me a whole new perspective of all the intricacies. I will still be incorporating some nasty arm bend in my curls though.
Part of the bend w/ an early shurg also allows the bar to keep a close path, otherwise youre going to rotate out at anything that isn't light
Set/reps for the heaving hang power clean exercise? Do you recommend a certain percentage to work with? Thank you for the video.
Serenading me once again with your vids, lol
Where did you get that shirt? I have to get one!
As of now, 23000 subs exactly! Congrats!
Der Wandersmann thank you for watching!
I got five on it
It's yea boi.
My coach teaches the down knuckle grip in the snatch. Because it's easier to avoid getting the bar too far out (in front of you), which I have a problem with. Is this a cue you can relate to, or vouch for?
once a year or so I start rewatching all of your vids and I'm always blown away by these masterpieces of useful information and art. nobody ever expected you to pick up that guitar but we be mirin hard
Hey Zack, I coach at a CF gym and one of our coaches has a strong pull (has easily doubled 225kg on his DL), but has trouble with when and how to bend his arms in the clean, due to their disproportionate length. For a frame of reference, he’s probably around 6’1” with at least a 6’5” wingspan. Sometimes he’ll start with early arm bend (he has fairly strong biceps so he can get away with this) but some of his best cleans have made contact around the low-mid thigh. Do you have any advice?
If someone has longer arms, is bent arms acceptable? I see Li Dayin and Shi Zhiyong both have bent arms when they get passed the knee. Do they intentionally do this or is there a reason?
Any help would be great 😊
I'm a fan of Mattie, but your example of her at 3:45 has pretty blatant arm bend too. Obviously not as much as the comparison you're using, but still quite a bit.
Watched the video. Before my coach said my first pull was bad. Afterwards he saying my first pull is awesome. Haha thanks for the vid
Arm bend vs straight arms... It depends is the actual answer. Over emphasized and coached. Not necessarily good or bad because it depends.
Do your entire next video whilst singing and playing guitar.
Lmfao TH-cam trying to be slick giving me the Mr Clean ad before the vid
I was gonna stop before the end, but I'm glad I didn't. That was LEGIT.
Have you ever done a video on your favorite athletes to watch? I'm curious to know if you have any specific weightlifters you be mirin'
Just now seeing this video Zack, good stuff. I wanted to note that the Chinese teach activation of the lats to bring the bar into the hips/power position so the arm bend is the result of this action and not so much a deliberate arm bend per say.
I think you should do a video exploring the concept of working from tension, finding tension, going from the top down, the benefits of descending hang work, etc.
I thought you weren't supposed to do cleans with straps?
WHERE IS THE KIRILL PAVLOV CLIP, ZACK???!!!!!
Thank you for sharing the knowledge ZT
why are your videos so good
i dont even perform power movements
You sir deserves more views. Thanks for all your tips mate!
But Zack, what about the bicep gains?
Jessica Lucero should watch this video
Cool T-shirt! We’re can I get one?
The House of the Lifting Sun
Awesome stuff!
I take SACKS to the face, Whenever I can 😉
Excellent nuances! Thank you.
Thought you were going to bend one of the notes at the end
Outstanding as usual...many thanks.
The catapult hang power clean
This is an amazing video thanks!
Great video.
What straps are you using?
You're sure as hell worth it Zack!
This video was so sick 😂😂
What's the intro song?
Invest in a tuner! Hahaha
Where do the lats come in during the lift from the ground? When I went to China to train with Coach Wu and some of the national lifters (2:52 guy was awesome, short as hell too), they taught us that lats need to be "fast" and engaged the whole time - almost like we're rowing from the 2nd to 3rd pull, hence some slight arm bend in Chinese lifters.
I'd say they're on straight from the ground. Keep your back safe and pull in the bar.
I love the outro
Thanks Zack !
I got 5 on it
Do you have any video on technique for people with short arms relative to their torso?
that's called a gift in weightlifting.
👍
Love the outro
whats the name of the song at the end ? :D
House Of The Rising Sun
thx for vid
Matthew Ross thx for view
Shi Zhiyong?
Everyone's Eiki yessir. IMO shi has the potential to be the second best ever. Behind Naim