For own traction, keep your arms slightly bent and the bar close to your body. The point is not to

Weightlifting is a riddle of polarization. Some think the snatch and the clean and jerk are the epitome of strength and athleticism. Others are dangerous, hardcore, and completely out of the realm of normalcy.
As a competitor of weightlifting and CrossFitter, I'm firmly in the pro-torn camp. I think it's a shame people do not do the lifts "Olympic" and feel sad when trainers clutch their pearls to the idea of allowing their customers to perform such "dangerous maneuvers. "As it turns out, training and weightlifting competitions are actually safer than other sports. 1 With the right coach and the right equipment, there is no reason to give up your interest in weightlifting kundalini because these movements are scary.
The snatch and clean and jerk are not bodybuilding lifts, though. Them will not help you build including body parts like that annoying upper pec major internal or late. These lifts will, however, help your mobility, you make a more powerful athlete, increase your lean muscle mass, and, believe it or not tax your cardiovascular system.
Now, before you run out to the nearest grab it and tearing platform, slow your roll. You can not throw plates on a bar and I hope you can get over your head. It would be like dumping 8 years on the front seat of your car, handing him the keys to the ignition, then give him the green light, now it's scary.
The snatch kundalini and clean and jerk lifts difficult. To make them safe takes a lot of flexibility, speed and power. So even before attempting the real thing, try these lifts progression. They will help you develop the mobility, speed and power you need to pull or jerk successfully. MOVING OWN FOUNDATION 1 YEAR BEFORE SQUAT (POSITION OF THE FRONT GRILLE)
If you are a bodybuilder, you probably do front squats with the bar resting on your shoulders and crossed over one arm. If you want to clean, drop the habit. Start doing front squats with the bar in your hands and elbows pointing kundalini forward. It becomes really difficult to pull the bar on the ground and on your shoulders if you can not put your elbows kundalini close to the level of the shoulder. If you can not even hold the bar in this position without wanting to scream in agony, kundalini it's time to start practicing more mobility.
For most people, the enigma sanitation stems from a lack of flexibility. To clean your spine T-lumbar spine, and shoulders should be flexible and strong. You may be able to hold the bar in a position of front rack, but when you crouch, you freeze. You do not have to squat 250 before working on your mobility. Take an empty bar and practice holding the bar in the front rack and squatting.
It is also important to squat to full depth which means that your hip joint should be below your knees. One of the keys to a good cleaning is to get under the bar quickly. Do one right, and suddenly you'll be ass to grass with a lot of weight on your shoulders.
If you can, sit at the bottom kundalini of a front squat light. Practice of keeping your chest and spine neutral. Advancing not round. Allow your back and shoulders to stretch. Learn to get comfortable in this position. EXERCISE 2 PULL CLEAN
Undoubtedly, you have practiced the deadlift. Own traction is similar, but you'll actually pull the bar as high as you can. There is a significant movement to practice because that is what you will do before falling under the bar in a real clean.
For own traction, keep your arms slightly bent and the bar close to your body. The point is not to use your biceps to pull the bar up, but to practice using the energy stored in the ankles, knees, hips, and we call this triple extension to drive the bar up . Even before the bar leaves the ground, make sure your lats and hamstrings are engaged.
When you shoot, do not let the bar drift forward. To be good to clean, you must learn to control the