Few people asking about the arm bend comment I made so take a look at a great example. Arm bend in itself is useless. It’s the intent, coaching, and emphasis behind it. It is a means to an end. A tool. BUT it has to work WITH the system. Arm bend won’t fix a weak pull/triple ext.

What it can do, is make for a more efficient bar path. Think about how many people are truly anatomically built to maintain proper pulling leverage (in regards to cleaning not deadlifting) with perfectly straight arms. It just isn’t realistic. Can it happen? Yes. Of course.

Btw, if your bar path on a clean is straight up, you may be “efficient” but you’re probably not moving weight. Example A: First pull CJ is shifting weight backwards and upwards. Curing straight up has led to too many butts shooting up and bad pulls.

“Up and back” has been a good cue for me. You can’t start the pull not knowing where you’re going. “Up” is way to general. Cleans up 1st pull and sets the athlete up for the transition to the power position (the most important part) which is non-existent in a lot of athletes.

The up and back cue emphasize extension. The problem people have with cleans is you “don’t always reach extension”. Well duh. How can you when you’re trying to extend vertically with a bar in front of you? Doesn’t make much sense.