Quote:
Originally Posted by bip!
Can you explain the extension better? Are you talking about arms?
No, quite the opposite. The "triple extension" refers to the idea that you extend the ankles, the knees, and the hips. If you manage to time this appropriately (+ add in a little bit of pulling with the traps) you will be able to put the most amount of speed into the bar. Then all you need to do is lower yourself around the bar, driving your elbows up, to catch the bar on the front of your chest/shoulders.
I think a useful simplification is to think of the clean as entirely focused on driving with the legs, getting tall, and then making your way around the bar.
This seems to be your point of max extension:
Ideally you would like those lines I drew to be more in 1 straight line up/little bit back. Compare to this:
But more importantly, note the difference of how high the bar is at this point. At your point of max extension, the bar is already way higher that on the comparison pic. The reason is you are pulling the bar with your arms instead of letting it explode into the air from leg power (its not clear from the still, but your elbows are already way up).
Then you catch it in your hands with your elbows down, instead of in a proper rack position. Compare:
Finally, note the angle of which that first comparison pic was taken (not 90°, but rather something like 45-70°). It is a more useful way of taking video for this lift (and other weightlifting exercises).