This morning we added the first pull - the pull from the floor - to the Brigham Warmup for the Clean. This is the full squat clean.
Key points were to draw the knees back out of the way of the bar and don't rush the first pull. We also worked on the jerk. Key points were to keep the dip strictly vertical and to not rush the dip. Fast turn around from the dip to the drive is vital, but speed on the dip is not.
A very good finish to the second pull:
Note the full triple extension and straight arms.
Some video from the session:
Take-away points from the video:
Overall excellent. Off the ground, be sure to bring the bar towards the shins and get the knees out of the way of the bar. On the dip for the jerk - short, calm, vertical. Save the speed for the turn-around. On the squat, don't squat deeper than flexiblity allows and practice pulling the top of the pelvis into the thighs.
