Commercial Gym Power
by Wil Fleming -

What do you do if you want to perform Olympic weightlifting at your gym but it's not possible or it's against the rules?

Livespill Chaos

MikeTheBear: I put "easy" in quotes because obviously you need to get the correct bar path and the correct timing of the pull under. It took me a long time to get the bad habits worked out.

MikeTheBear: As you pull under with your arms, rapidly whip you elbows forward. By doing it that way, you don't need to think about getting under. The arm pull or "third pull" as some call it will automatically get you under the bar. Assuming your bar path is correct, the bar will land in the correct position on your shoulders. When I finally put all these pieces together I was amazed at how "easy" it was to do a full clean.

MikeTheBear: @flightposite: I highly recommend reading Wil's blog post about catching every rep low on the clean. I, too, had trouble getting under the bar and the reason I had trouble was because I was trying to get under the bar. What I would do was hip extension + arm pull + drop. The slight delay between the arm pull and drop was what caused me problems, and is probably causing you problems. What you need to do is right after the hips extend you pull and drop AT THE SAME TIME.

Martin Rooney: adamhart22 On bench and squat I hold my air, but not for the entire DL. I can't say that is what to follow, but what has worked best for me. I weigh 195 so maybe think a little over double BW for 10 as your challenge.

Martin Rooney: George700dl Funny how basics are often what produces the RESULTS. In a growing world of fancy stuff, the real key may be finding the FUN in FUNdamentals...

adamhart22: Congrats! Couple Qs... you don't hold your air. Is that typical of your 1RM attempts too or just because you were going for 10 this time? What do you weigh? I hit 405 last week at 174 (lift in 165 class) and I can't imagine smoking that for 10 anytime soon. Impressive work, thanks!

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Wil Fleming (CSCS, USAW) is the owner of Force Fitness and Performance in Bloomington, IN. He trains athletes from middle school to the pros in his successful facility. Prior to being a gym owner Wil was an All-American track athlete and a national champion Olympic weightlifter. Learn more about him at www.wilfleming.com.