Are you tired of feeling like the barbell is winning the battle every time you attempt a clean? If so, you’re not alone. Many lifters, from beginners to seasoned athletes, struggle with a common mistake that can leave them feeling flattened by the weight. But fear not, because we’re about to dive into the details of this crucial error and equip you with the tools to not only conquer it, but to clean more weight next time you are face-to-face with the barbell.
The Source: Insights from Ben Dziwulski, Creator of WODprep
Our journey into cleaner, more efficient cleans is inspired by none other than Ben Dziwulski, the mastermind behind WODprep. With his expertise and guidance, we’re going to uncover the secrets to lifting heavier weights with confidence and finesse.
Ben Dziwulski, a renowned figure in the fitness world, has dedicated his career to helping athletes of all levels improve their performance. As the creator of WODprep, a leading resource for functional fitness training, Ben brings a wealth of knowledge and experience to the table. With his innovative approach to coaching and training, he’s transformed the way athletes approach their workouts, helping them achieve new levels of success.
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Identifying the Culprit: The Crushing Blow
So, what exactly is this major mistake that’s holding so many lifters back? It’s all about what happens when the bar reaches its peak height during the clean. Instead of smoothly transitioning into the catch phase, many athletes let the bar crash down onto their shoulders, leaving them feeling like a human pancake.
To understand why this happens, we need to look at the mechanics of the clean lift. As the barbell travels upward, there’s a tendency for lifters to over-pull, aiming to generate more height. However, if the bar ends up above shoulder level when it’s caught, it creates a downward force that can be difficult to control. This results in a jarring impact on the lifter’s shoulders, often leading to missed lifts and frustration.
Understanding the Science: Why It Happens
To truly address this issue, we need to understand why it occurs in the first place. Often, it stems from a well-intentioned but misguided cue to “pull the bar higher.” While it’s true that generating more vertical force can be beneficial, if the bar ends up above your shoulders when you catch it, you’re setting yourself up for failure.
At its core, the problem lies in the misconception that lifting heavier weights requires pulling the bar higher. In reality, the key to a successful clean lift lies in achieving the perfect balance of power and precision. By focusing on the proper technique and positioning, lifters can maximize their strength and efficiency, leading to cleaner, more controlled lifts.
How To Improve Power In The Clean
How To Clean More Weight
Now, let’s talk about how to fix it. Ben’s got two game-changing drills up his sleeve that will revolutionize your clean technique. First, there’s the “coach in your face” drill, where a coach (or a brave friend) stands in close to keep you accountable for keeping the bar close to your body.
Source: Stevie D PhotographyWith this drill, you’ll learn to keep the bar on a tight leash, preventing it from swinging out and causing that dreaded crash landing. But that’s not all—Ben also emphasizes the importance of meeting the bar at the right spot, rather than letting it soar above your shoulders.
With this drill, you’ll learn to keep the bar on a tight leash, preventing it from swinging out and causing that dreaded crash landing. But that’s not all—Ben also emphasizes the importance of meeting the bar at the right spot, rather than letting it soar above your shoulders.
Applying the Knowledge: Practical Tips for Success
Armed with these insights, you’ll be well-equipped to clean heavier weights with confidence and precision. Remember to focus on maintaining proper form, and don’t be afraid to enlist the help of a coach or training partner to provide feedback and support along the way.
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Conclusion: Elevate Your Clean Game
So there you have it—stop getting crushed by cleans and start dominating your lifts like never before. With the wisdom and expertise of Ben Dziwulski as our guide, we’ve uncovered the key to unlocking your full potential in the gym. It’s time to take your clean technique to the next level and lift with power, precision, and pride.
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