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axle clean

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glen_danburyIconaxle clean20-02-2014 @ 15:36 
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Ok I am really struggling with cleaning a thick bar/fat grip/axle type implement

My hands are too small and too weak, now whilst I am trying to do something about the latter I have to look at increasing my clean potential which means finding a technique which doesn’t depend on the strength of my grip to clean the weight – so power cleaning is out of the question

Continental cleans I tried but without a gut it just slipped straight off even with a lay back for the height I could pull the weight

As such I am going for the more Kershishian method of cleaning and can see there’s roughly three ways to do this

Clean it up using an alternate grip with one hand cleaned and the other in a zercher position and then front raise the bar up and get the hand under the bar

Clean it up suing an alternate grip and receive with one hand under and shoot the other arm out (hitler clean) then dip and drive and get the hand under ready to press

Clean it up using an alternate grip (alternate straight power clean) but get the hand under and rotated before receiving the bar

With lighter weights the last one is easy. Think I need to practice all three so when in a comp and I fatigue I can go alternate power clean> hitler clean> zercher clean

I am also wondering whether if the clean is my weakest link I can just zercher the bar straight up and try and roll it up into the rack and then get hands under it – take the grip issue straight out of the equation?

Any tips or suggestions to get better at axle cleans with little girly hands?
JCIcon...20-02-2014 @ 15:39 
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I had a discussion with an 85KG guy at SAS on Sunday re belly cleans

If you pull it onto your sternum and lean back, even the thinnest of guys has a "shelf"

He managed to work up to 90-95kg belly clean IIRC
glen_danburyIcon...20-02-2014 @ 15:50 
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I was genuinely trying but as soon as I moved a hand the weight was slipping off. do you drivethe bar up off your ledge into a recieving position or pull and rotate it - was tring the second but couldn't get it.
JCIcon...20-02-2014 @ 15:58 
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glen_danbury said:I was genuinely trying but as soon as I moved a hand the weight was slipping off. do you drivethe bar up off your ledge into a recieving position or pull and rotate it - was tring the second but couldn't get it.


It slips for me...and I'm a lot fatter than you lol

you need to be pulling the bar into your belly...if you dont do this (which i dont) it slips

I pull and rotate mate with a catch after "popping" from sternum
JCIcon...20-02-2014 @ 15:58 
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Post Edited: 20.02.2014 @ 15:59 PM by JC
D'oh!
LessThanLukeIcon...20-02-2014 @ 16:10 
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JC said:I had a discussion with an 85KG guy at SAS on Sunday re belly cleans

If you pull it onto your sternum and lean back, even the thinnest of guys has a "shelf"

He managed to work up to 90-95kg belly clean IIRC


After you left I made him realise he could deadlift 120 doh on the axle and so just power clean the f**ker.
JCarter123Icon...20-02-2014 @ 16:17 
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glen_danbury said:I was genuinely trying but as soon as I moved a hand the weight was slipping off. do you drivethe bar up off your ledge into a recieving position or pull and rotate it - was tring the second but couldn't get it.


You could mix grip clean it but switch your hand to doh just before it gets to your belly i.e. at some point you will only have 1 hand on the bar as it is on its way up.
General_illIcon...20-02-2014 @ 16:23 
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SamthepigmanIcon...20-02-2014 @ 16:29 
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General_ill said:Check out my awesome Avi.


He's u90, not 105
WILLSANIcon...20-02-2014 @ 16:55 
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do hitlers. start with light weights to get the technique set in your mind and build up from there.

is there a specific comp/weight you need to achieve?
General_illIcon...20-02-2014 @ 16:58 
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Samthepigman said:
He's u90, not 105


I'm 89.
DomRedshawIcon...20-02-2014 @ 17:11 
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General_ill said:Check out my awesome Avi.


how do sunglasses help ?
glen_danburyIcon...20-02-2014 @ 17:16 
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cheers for the advice. my plan was to run a variance of the russian squar program for it at the end of my sessions so practicing it three times a week to get the movement with weights within my limit.

its 80kg for reps - not massive weight at all but shocked at how much harder this was than standard bar cleans

general ill if it was eight to ten weeks ago when I was 91kg it would have been fine but dieted right down for BDFPA single lifts next week and the bar rolling down my stomach has a xylophone type effect on my abs Wink
General_illIcon...20-02-2014 @ 17:16 
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DomRedshaw said:
how do sunglasses help ?


If you need to ask, Dom you'll never know.
slimsimIcon...20-02-2014 @ 18:22 
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WILLSAN said:do hitlers. start with light weights to get the technique set in your mind and build up from there.

is there a specific comp/weight you need to achieve?


x2 on the hitler cleans. If you can do a normal clean then I think hitlers should be relatively easy to master. Plus I've seen a video of Mike Howarth doing 165kg at 105kg so it's not like that technique limits you to lighter weights.

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