Drill the clean with a light pipe before the bar earns your respect.
Stay patient over the knees, then explode. The hip snap drives the whole pull.
Starting from the hang strips the clean down to its money moment, the violent hip snap above the knee. The hamstrings load up as you hinge the pipe down your thighs, then fire with the glutes to launch it while you drop under into the front rack. With a pipe there is no penalty for missed timing, so you can rep the rhythm, hinge, snap, catch, until it is automatic. It earns its place as the standard first step in learning cleans.
The hang isolates the hardest part to teach, the explosive hip extension. Starting above the knee removes the complicated first pull so you can nail timing before adding it back.
Stay patient in the hinge until your hips snap, arms stay long like ropes. If the pipe bends your elbows before your hips finish, slow down and exaggerate the pause at the knee.
When the hip snap consistently drives the pipe up and your catch lands with elbows high and no forward stumble. Move to an empty bar first, plates come after that.
