The Hip Hinge Family

Deadlift.  Swing.  Clean.  Three fundamental moves.  All nearly identical mechanically.  To take a deadlift to a swing or clean, add speed.  To clean the bell to a press position, attach your elbow to your hip after your backswing, and pull it neatly into position.  One thing they all have in common is hip hinge.  If you find yourself getting hung up on the clean with tired forearms and biceps, remember its roots.  Hip hinge.  One more time.  Hip hinge.  Okay, this might be getting a little creepy now.  Before this gets weird, let's take one thing and put it into perspective.  The harder to drive your hips, the less work you have to do (probably doesn't make sense, but you know what I mean).  If you're still having trouble, take a step back and re-visit your bridges.  Remember to drive upward until you achieve full hip extension, then reverse back to the floor.  Stand up, and try your swings or cleans right away.  And unless you have flat-soled barefoot or minimus shoes, kick 'em off.  Happy hinging!

Try this on a light/mobility day:

Bridge            10x
Deadlift          10x
Swing             10x

Bridge            10x
Clean             10x
Deadlift          10x

Bridge            10x
Swing             10x
Clean             10x