THE HANDS HAVE IT (PART 2 - CLEAN)

So far we've discussed the hand position for the snatch in part 1 of this three part series.  Today, we shall determine the optimal hand position for the clean, or at least give you a good "default-setting" on where to hold the barbell to effectively execute a clean.

There are two methods or styles of determining hand position for the clean which I've personally experienced.  The first is what I call the "Putt'in on the Pants".  The second style is called the "Same Same".  I'll explain below.

"Putt'in on the Pants":  This particular clean hand position on the barbell is reminiscent to the hand placement for a conventional deadlift.  Hands are placed on the lateral (outside) of the knees with a double overhand grip.

Conventional Deadlift hand position.
Notice the closeness of the hands to the shins?

I know inevitably someone will grasp the barbell with an alternating grip because I mentioned "conventional deadlift", but think about it, Rock!  How are you going to get into a proper rack position on the shoulder with alternating hands?  Im-phucking-possible and completely stupid.  Clear?  Clear.  Crystal.

Hello Crazy?  This will not work!

An alternating grip will have you looking like this fart-knocker!

So this particular method of "Putt'in on the Pants" works well initially for the novice lifter, because it's relatively simple to apply and easy to use.  Hell, it's exactly what I started with when I began my weightlifting career (I use the term "career" very lightly), but as my lifting evolved so did my hand position on the barbell.  Nevertheless, "Putt'in on the Pants" works well throughout the initial phases of the clean pull for most beginners.  It isn't extremely stressful on the joints, and doesn't require much flexibility due to its innately natural position.  Hell, we naturally walk around with our hands swinging on the outside of our legs and torsos all the time -- it's the way God intended.  If you're walking around with your hands constantly banging into your legs or torso, you're a damn freak and need to work the in the circus -- freaking-weirdo!

Although the "Putt'in on the Pants" method works well, there are some restrictions that arise after the initial pulling phases of the clean; namely, flexibility and mobility.  The issue of flexibility surfaces when receiving the barbell in the rack position (front squat/on the shoulders), as most entry level weightlifters don't have the necessary flexibility to maintain contact with the barbell and receive it high on the shoulders without undue stress on the wrists and elbows -- especially men.

Hello Dumbass!  That looks painful!

Furthermore, many novices lack the mastery and skill necessary to slide the hands laterally after receiving the barbell during the "adjustment bounce" or what I like to call "bobbing for air" on the shoulders in preparation of the jerk.  Check out the below video and you'll get an idea of what I'm talking about.

Since we aren't machine-stamped out of sheet metal or cloned like iRobots, your clean (pull) hand position on the barbell will most likely differ, compared to the jerk (press) hand position; especially, for the novice.  I say this because it's what I personally experienced as a novice weightlifter.   I tried to keep my hands close for the pull ("Putt'in on the Pants") and attempted to move them laterally upon receiving the barbell ("bobbing for air") on the shoulders.  It worked fairly well, but there were occasions when attempting to move my hands laterally ("bobbing for air") I lost lifts to mean old Mother-Phucking-Gravity.  To name a few, I lost lifts because my slow and clumsy fingers got squashed by the barbell.  I lost lifts, because I didn't move my hands out quickly and evenly.  

This nimrod is completely off center.
COVER...ALIGN!
(why does my head look so freaking small?)

I lost lifts because I didn't get all my fingers underneath the barbell -- trying to jerk with three fingers just isn't natural.  (That sounds obscene; yet, intriguing).  I lost lifts because a second (or on occasion a third) "bob for air" felt like a blood chokehold administered by Royce Gracie to the point of passing out and hitting the platform like a lawn dart!

No siesta you lazy shit.
Get off the freaking deck and back to work
 you nasty sandbagger!

With these possible negative points in mind, I do not recommend the "Putt'in on the Pants" hand placement when executing the clean.  You get the picture - there is a better way.

Plus, if you watch any good amount of high level weightlifting, besides my awesome "Coach the Coach" blog posts, you'll notice many European and Asian weightlifters competing at the international level (i.e. Olympics, European Weightlifting Championship, World Weightlifting Championship, etc...) use the same grip throughout.  It only makes sense and if the big boys and some very big questionable girls are doing it - we should too.

Therefore, in an ideal world, I'd like to see all athletes clean with the "Same Same" (see below) hand position so they can immediately go into a jerk without the need to adjust their hands, but like I said before -- not everyone is suited for this style because of anthropometric differences, lack of flexibility, coordination limitations, and various other factors; but, give it a try and see if works for you.

"Same Same":  As discussed earlier, in an ideal world, the hand position on a clean will mirror the hand position on a jerk; hence, "Same Same" is the name of the game.  If you can clean (pull), front squat (receive), and jerk (press) with the same hand placement on the barbell (without moving your hands) your efficiency will increase in the clean and jerk.  It only makes sense, because you remove the need to constantly stroke the barbell with every phase of the lift -- unless you're into that kind of kinky shit.  If so, move on to another blog; otherwise, I suggest you try to work towards perfecting the "Same Same" approach.

This is how to determine your "Same Same" hand position.  While standing upright with the barbell, move the hands either laterally or medially (out or in from the center of the barbell) until the barbell rests either on the hip crease -- for those with short memory refer back to "Pockets" to determine your hip crease -- or towards the upper 2/3 to 3/4 of the thigh.

Barbell tucked in the hip crease.
Motivating!

I'm giving generalized recommendations, because we're all built differently.  Someone with short arms and a long torso (a.k.a. T-Rex body type) will have a completely different hand placement compared to someone with long arms and a short torso (a.k.a. Mr. Planet of the Apes), or any other derivative thereof.  We're all uniquely built -- so work with me when I try to explain this shit.

Hopefully, the "Same Same" hand placement for the clean will not cause undue stress to the wrists, elbows, and shoulders when the barbell is received in the rack position.  Test it - does it hurt?  Or is it comfortable (a.k.a. manageable?).

Not this turd again!  Shit hurts doesn't it?
That means your too close!

If it hurts like hell then it's obvious you lack the necessary flexibility to make this position work, so work on your flexibility!  If it doesn't hurt (too bad), you may have found your "Same Same" hand position.  Remember it and use it!

Holy Shit!  This cheesedick has it figured out!
Nice rack!

As you can tell, my personal preference for hand positioning is the "Same Same" method.  In the next installment of this series, I'll discuss hand position for the jerk, and hopefully, after reading the next installment, you'll understand completely my recommendations for the "Same Same" method.  Until then, as the Hawaiians say, I'm "POW"!