Jumping forward in the Clean? Swipe for a warm-up progression to help!
When Amy first started working with me, she noticeably jumped forward during her cleans (see the first video). In my experience, when an athlete is jumping forward it is usually an indication that they aren't balanced through the feet during the pull. In Amy's case, she started by using one of my favorite drills to teach balance while keeping pressure through the middle of the foot.
To start the session, I had her stand with the middle of her foot on a 1kg plate while completing our usual barbell warm up. Amy was given immediate feedback if she was off balance. If her weight drifted forward, her toes would fall off the plate to the floor, and if her weight was too backward, her heels would come to the ground. By the end of the session, I took away the plates; she continued to clean, but this time with minimal to no jump forward! (see the end of the second video).
If you have any questions about the progression, leave a comment or send me a message.