Think about getting your body under the bar, not the bar above your head. You should be generating enough momentum through the hip extension and shrug that your biceps and triceps are not working to get the bar to the catch position. Take your time. Work with a light bar as you learn the movement and make sure you are performing it correctly before taking it to heavier weight. Remember, Olympic Lifting is a skill, it’s not mastered in a day.
After practicing the clean, try this:
12 minute AMRAP: (As Many Rounds As Possible)
5 repeats of this group of exercises:
Without putting the barbell down:
1 hang clean
2 lunges (one each leg, with barbell held in the catch position)