Ape Arms and the Clean

[cervicornis]

Hi Charles,

I wonder if you have noticed a relationship between especially long arms and difficulty with the clean? I'm 70" tall with an arm span of 76", which seems to be a few inches more than average. I have a hard time getting a powerful pull/shrug, and I think it's holding me back.

When I extend my knees and hips explosively, I don't think the bar moves upwards very much at all since my arms are so damn long. I'm curious if this is all in my head, or if there is something technique-wise that might help in this situation.

FWIW, my 1RM on the squat and deadlift are about 300 and 400 lbs, respectively. I can do about 12 strict chins in a row. My vertical jump sucks, always has. I can handle 135-140 on power cleans with relatively good form, and up to about 160 with crappy form. These are sets of 3, never tested a 1RM since I know my form will be crap.

Thanks.

[Charles Staley]

A video would be helpful...


Hi Charles,

I wonder if you have noticed a relationship between especially long arms and difficulty with the clean? I'm 70" tall with an arm span of 76", which seems to be a few inches more than average. I have a hard time getting a powerful pull/shrug, and I think it's holding me back.

When I extend my knees and hips explosively, I don't think the bar moves upwards very much at all since my arms are so damn long. I'm curious if this is all in my head, or if there is something technique-wise that might help in this situation.

FWIW, my 1RM on the squat and deadlift are about 300 and 400 lbs, respectively. I can do about 12 strict chins in a row. My vertical jump sucks, always has. I can handle 135-140 on power cleans with relatively good form, and up to about 160 with crappy form. These are sets of 3, never tested a 1RM since I know my form will be crap.

Thanks.

[Gary Gibson]

Hi Charles,

I wonder if you have noticed a relationship between especially long arms and difficulty with the clean? I'm 70" tall with an arm span of 76", which seems to be a few inches more than average. I have a hard time getting a powerful pull/shrug, and I think it's holding me back.

When I extend my knees and hips explosively, I don't think the bar moves upwards very much at all since my arms are so damn long. I'm curious if this is all in my head, or if there is something technique-wise that might help in this situation.

FWIW, my 1RM on the squat and deadlift are about 300 and 400 lbs, respectively. I can do about 12 strict chins in a row. My vertical jump sucks, always has. I can handle 135-140 on power cleans with relatively good form, and up to about 160 with crappy form. These are sets of 3, never tested a 1RM since I know my form will be crap.

Thanks.

Same height and wingspan on me and same difficulties. My thigh-bar touch point is just above my kneecap. You can ask Stef and Mark about how tough a time I had trying to do cleans the correct way at the Denver seminar. (Stef and Mark, I am so sorry.)

[cervicornis]

Here's a few reps at 135 lbs: http://www.youtube.com/watch?v=_OFOkEC_w24

I might be making a big deal out of nothing, but I feel as if the bar doesn't clear my knees until my knees and hips are already quite extended, which is hurting the 2nd pull. Check out these frame grabs from the video:

[Charles Staley]

One suggestion right off the bat would be to experiment with a wider grip. I'm 73" tall with 73: arms and my pinkies are almost out to the snatch rings- you seem to be significantly narrower than that. The wider grip will place the bar a bit higher at any given point.


Here's a few reps at 135 lbs: http://www.youtube.com/watch?v=_OFOkEC_w24

I might be making a big deal out of nothing, but I feel as if the bar doesn't clear my knees until my knees and hips are already quite extended, which is hurting the 2nd pull. Check out these frame grabs from the video:

[cervicornis]

Thanks Charles, I will give this a try.

[cervicornis]

Gary, how wide of a grip do you use? I'm going to try a much wider grip per Charles' suggestion. Have you posted any vids of yourself doing the clean? I looked through youtube but couldn't find anything.

[Ian Kovtunovich]

Charles, once again, your suggestions for someone else look applicable to me--I'm about 5'11" with a +4 wingspan. I also have short legs (30" inseam) which I like to think compounds the problem.

If I could piggyback a long arms-related question onto this one: my big problem is with the rack; my long arms tend to get the bar up onto my delts long before my elbows are up. Further raising of the elbows tends to jam the bar into my throat. Does this sound like a legitimate anthropometric problem, or would you suspect a technique issue (e.g. not releasing the hook fast enough?). Any ideas or experience you may have had with other ape-armed mutants would be appreciated!

[ssaddict]

If I may be so bold as to comment... You are mostly hitting a bit low because of a slight hesitation just before the second pull and the thigh contact. Yes I agree with Charles that a bit wider grip is worth experimenting with, but also try to accelerate from the knee up, cut out the hesitation, and the bar will contact higher, and you will get more from your second pull.

[NolanPower]

I'm 70" tall/74" wingspan and I'm about 1.5 inches in from the rings on an olympic bar. I haven't had trouble with cleaning at all, jerking on the other hand with long arms is a pain in the ass. My form isn't great, but I've cleaned 147 with a 257 back squat and a 320 deadlift. The strength reserve has made things a lot easier as 147 really doesn't feel like any significant amount of weight even if it is a decent clean.

[cervicornis]

I've noticed that I hesitate between the 1st and 2nd pull, definitely working on that. I notice that with the PC, the more I think about all these little technical details, the worse my form gets. I end up focusing on one thing and then I screw something else up...

When I let my mind go sorta blank and just think "EXPLODE" I seem to do the best. But that only works for a rep or two, and then my form deteriorates as I get tired.

Tried the wider grip last night, which will take some getting used to. My elbows were very uncomfortable during the rack. I appreciate all the suggestions though.

[cervicornis]

Update: have been practicing PC's with the wider grip and this seems to have helped. I also changed my starting position (thanks Stef) and I immediately noticed a difference. Definitely feel more powerful off the ground and a smoother transition into the second pull.

Thanks to everyone who offered advice.