How to improve clean?

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Hang, power, n jerk,etc.

Bicep, tricep and deltoid strength is often a bottle neck in this exercise. To improve your shoulders, do shoulder presses (remember: Wider grip than when bench pressing), to improve your triceps, do narrow grip bench press and to improve your biceps, do bicep curls.

Allthough you should base your exercise on compound movements, don't jump on the bandwagon and scrap isolation exercises altogether. Bicep curls helped me break my plateau in Yates rows and pull-ups.

How much do you front squat and deadlift?

https://www.youtube.com/watch?v=mEyoH5FV03s Glenn Pendalay is a damned good coach, and has lots of coaching videos, so for technique, go there. Most problems in OL lifting are crappy technique, I know that's my problem. But the clean is pretty much dependent upon the front squat and obviously your initial pull for power. From what you posted here, you can't squat a lot (I remember you could bench more than you could squat) so it'd probably be more pertinent to just squat and pull more, especially ATG front squats with a clean grip, like so:
[youtube]http://www.youtube.com/watch?v=tDVNM9Yto7E[/youtube]

bench 70x12
back squat ~90x10
deadlift 120x10-15

And you can clean?

If there will be an easy formula to higher clean n jerk all olympic lifters would do the same routine. Determine your weak points and strengthen them with assisted exercises. But I guess it is a form issue, considering weak results in other lifts and asking this question in this forum I would recommend to read starting strength by mark rippetoe at first

Well the easy formula to improve it is do lots of clean and jerks and take lots of drugs and hope you don't die or severely injure yourself in the process.

Really though, as far as formulas go, there's basically 2 main ones. Bulgarian, which does relatively fewer lifts at a higher percentage of max, and Russian, which works more in the higher rep range with less percentage of max. Pretty much all the lifting programs around are variants of those programs. The Russians used a lot more assistance exercises, too. The Chinese emphasize a lot on assistance exercises, too. But, Olympic lifting is a complex sport, because there's no "master" training program.

One thing to the OP, high reps are good sometimes, but they're not gonna help you lift more weight. You gotta lift more weight to lift more weight. So to lift more, gotta work in sets of 1-5 reps at the heaviest you can go, as unless you're all Type 1 muscle fiber, it's unlikely you'll be doing 10 reps at 80% of your max. So once you improve your max, your high reps will get a lot easier, and it goes back and forth like that.

Like this here, right, is a periodization routine, it's Lamar Gant's deadlift routine. He deadlifted like 600 at 115. It's a fairly high volume program by powerlifting standards...


So that's more what a higher rep program should look like.

Why you bring up drugs, especially in this level? And all that nonsense with dying or injuring... You can clean a decent amount of weight without drugs and injuring yourself. And, again, I highly doubting this folk is competitive oly lifter...

My advice would be stick to the basics and just train hard

90x10

or 110x5


but not on long bars with the weights spread out.

Oh, because you brought up competitive lifters, and I thought of Abidijev and Bulgaria.

But yeah, I agree.

Anyway, you gotta work with the long bar, even if it's less weight you're putting on it.

In my personal experience, proper technique makes one improve exponentially. For years I thought I was Cleaning properly, until I met an old Olympic lifter / Crossfitter in the gym who made little adjustments to my weight distribution, grip, and turnover, and I suddenly was able to Power Clean more than my bodyweight.

I believe 1000Knives is a competitive lifter, so it would be a good idea to ask him about these matters.

I'm VERY far from being a competitive lifter, I just do it to help ice skating. I just have NVLD/am probably hyperlexic and can read lots of crap easily. I can only C&J 160lbs and snatch 105, at 195lbs, so...I kinda suck at them. I know basically WHY I suck at them, but yeah.

The main thing is technique, that's what I lack. If you really wanna get good at the lifts, you need to consult an Olympic lifting coach. In my experience, the Olympic lifts are just as hard as figure skating to learn, they're very complex movements, so you need a coach to help you. It needs to be a REAL Olympic lifting coach, too, not a high school football coach or a Crossfit guy who's taken an hour seminar on the lifts. Unfortunately for me, the first session with a coach is $300, second is $200. But, if you wanna be good at the lifts, you need real coaching, and Olympic lifting shoes. Also, there's lots of balance and flexibility things needed to be done, ie, overhead squats need extremely good balance.

Otherwise, if you can't commit to that level, just go to the gym and put heavy things over your head and hope you get better, knowing the ideal is that, and that you'll probably need to relearn things when you get an actual coach. Just do the lifts, squat, do pulls/deadlifts, possibly strict overhead pressing if you need more power out of the jerk, and you'll have to be happy with the results you can get out of that. If you got the patience, watch some of those coaching videos, and others, and note the technique, and videotape yourself and have a friend who's not an idiot critique you and your body movements and try to fix them to be right.

One routine that got my snatch good was a Russian beginner Olympic lifting routine, it got me hang snatching what I used to have problems pulling off the floor.
http://www.charlespoliquin.com/Articles ... thods.aspx

To revive this thread a bit, I found I'm a much more comfortable split lifter than squat lifter. Especially in the snatch. You could try changing your style to split cleans and split snatches and see what happens. If you find split more natural, I'd say just lift split, as it probably has more athletic carryover anyway.

[youtube]http://www.youtube.com/watch?v=hsKurpQyNd4[/youtube]
Like that....