From the vid I seen. If that the right one. That was a clean and jerk.. a power clean is the first part. From the floor and catching bar in front rack position.. tipically u can catch weight from mid thigh and above.. a squat clean is same start but caught in a squat pos. Usually whatever ur pos is in a air squat is our pos of catching your squat clean..if that makes sense..

It was a good lift . What I did notice was that u bend you arms early.. in other words you want to get to your triple extention before catching the bar.. once u get there then u can get under bar quickly and bring your elbows around and receive the bar in rack pos. If that makes sense..

It is easier to judge a good clean when looking from the side rather than straight on. It looks like you might have brought your hips up too early but again, it is hard to tell from that angle. Also, on your jerk was really more of a push press and your elbows could be higher.

^I haven't watched the video yet (blocked at work) but I will from home but she is right. At a very low weight you are strong enough to just flick the bar up to your shoulders regardless of form. Get a decent load on the bar (75% 1RM) and try again. At that point you can't just muscle it up, you need to use technique.

Hip power is really what is moving the bar. Doing some reps from then hang (deadlift the bar, then do a power clean from there, but you only lower the bar to your knees then power upwards) or from the pocket (bar is right up in your hip joint/top of deadlift and maybe a 2 inch drop then clean it)

Building more power there will increase your overall cleans tremendously

Hip striking the bar can help but it isn't mandatory. I liked this article http://breakingmuscle.com/olympic-weightlifting/to-smack-or-not-to-smack-your-hips-that-is-the-question

Do you have a personal trainer or CrossFit coach who will do personal sessions with you on these lifts?

JeffseekingV wrote: »

https://www.youtube.com/watch?v=GFfkaxK1dy0

I don't to insta or FB. But I found this one. I'm not a cross fitter but I like some of the moves. I figured this is the better place to get info/feedback. It got zero in the main forums. haha

Compare him to some of the hookgrip videos, they really don't pop the bar off their hips at all. They also have ridiculous mobility and can catch the bar on the shoulders at a full squat. I'm not sure if I'll ever get flexible enough to do that, or with my past knee surgeries even want to try.

Front rack work is tough. YOu can look on MobilityWOD for some tips there. None of them are particularly pleasant.

The best way to see what is tight is to get the bar up to your throat and have someone push your elbows into the proper position. For me all the tightness is in my upper lat/triceps connection. My wrist flexibility needs work too.