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Getbig Main Boards => Gossip & Opinions => Topic started by: Tapeworm on September 22, 2009, 04:56:16 AM
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I'm having another shot at these, even though the front squat/rack position feels terrible. I want some 'explosive strength.'
How long did it take you to learn the movement? Did you get better at it with time or just train in bad habits? Gimmie some tips, brothers in barbells.
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Keep the bar as close to your body as possible unless you have a nose like ironturk :D
Unfortunatly I can no long perform these as lower bicep injurys get agravated when I do , which is a shame as I love these and clean/press :'(
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I like cleans. Tough exercise. Good full body exercise.
It can take a while to perfect cleans. Like most exercises, you just gotta start really light and keep at it. Way harder to do than most "bodybuilding" type exercises.
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If you have access to a weightlifting or olympic lifting gym , try and join..
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Keep the bar as close to your body as possible unless you have a nose like ironman :D
Unfortunatly I can no long perform these as lower bicep injurys get agravated when I do , which is a shame as I love these and clean/press :'(
Yep, gotta keep it close. We use to do them in a loose t shirt, to make sure everytime we did the lift, the bar lifts your shirt up and you flash your gut. ;D
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Yep, gotta keep it close. We use to do them in a loose t shirt, to make sure everytime we did the lift, the bar lifts your shirt up and you flash your gut. ;D
no homo ;D
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no homo ;D
I'm only gay if you want me to be.......
;D
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Keep the bar as close to your body as possible unless you have a nose like ironman :D
Unfortunatly I can no long perform these as lower bicep injurys get agravated when I do , which is a shame as I love these and clean/press :'(
If I sleep facing east, it gets burned while it's still dark here. :(
Thanks Will. I'll keep that in mind. Just finished some pretty ugly sets. No press tho - delts tomorrow.
Did you do in your bi with cleans originally or something else?
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I like cleans. Tough exercise. Good full body exercise.
It can take a while to perfect cleans. Like most exercises, you just gotta start really light and keep at it. Way harder to do than most "bodybuilding" type exercises.
Coordinating everything is tough. I'm watching some vids etc, but putting it all into practice is something else. You know, 'cause I'm so old 'n all.
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We used this site a bit for our strength and conditioning course. http://www.exrx.net/WeightExercises/OlympicLifts/CleanStills.html (http://www.exrx.net/WeightExercises/OlympicLifts/CleanStills.html)
This way is good to get the hang of it. Break the lift up into seperate sections. e.g, first just do a deadlift, then do a deadlift and finish with a shrug, then do a dead, then a shrug then practice getting "under" the bar etc ect. Good way to perfect it, cause there is a lot of "parts" to the clean.
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If I sleep facing east, it gets burned while it's still dark here. :(
Thanks Will. I'll keep that in mind. Just finished some pretty ugly sets. No press tho - delts tomorrow.
Did you do in your bi with cleans originally or something else?
I kept the same mixed grip on deadlifts for quite a few years never changed it around which caused some imbalances , very silly in hindsight , but being young and not wanting to back down e.g lose strength I kept doing it..was warming up one day only had 100kg on the bar and felt this twang like a band breaking and thought thats odd , put the bar down and right at the insertion into the forearm was nearly purple..
Ive learnt I cant do the same exercises for any longer than 4- 6 weeks now without changing it up , switching to dbs instead of barbells , use more machines now etc..I just kept hammering away for years doing the same core exercises never giving in and my body said enough.So it was a painfull lesson..
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I'm only gay if you want me to be.......
;D
Ill keep that in mind babe :-*
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We used this site a bit for our strength and conditioning course. http://www.exrx.net/WeightExercises/OlympicLifts/CleanStills.html (http://www.exrx.net/WeightExercises/OlympicLifts/CleanStills.html)
This way is good to get the hang of it. Break the lift up into seperate sections. e.g, first just do a deadlift, then do a deadlift and finish with a shrug, then do a dead, then a shrug then practice getting "under" the bar etc ect. Good way to perfect it, cause there is a lot of "parts" to the clean.
Interesting. I was doing them... differently. I'll give her form a go next time around. Saved to favorites. :)
I kept the same mixed grip on deadlifts for quite a few years never changed it around which caused some imbalances , very silly in hindsight , but being young and not wanting to back down e.g lose strength I kept doing it..was warming up one day only had 100kg on the bar and felt this twang like a band breaking and thought thats odd , put the bar down and right at the insertion into the forearm was nearly purple..
Ive learnt I cant do the same exercises for any longer than 4- 6 weeks now without changing it up , switching to dbs instead of barbells , use more machines now etc..I just kept hammering away for years doing the same core exercises never giving in and my body said enough.So it was a painfull lesson..
I lift pretty conservative these days too. I have no idea what my max is on anything because I don't dare try. If I fuck something up, it'll cost me a lot in lost income.
I should probably switch it up more than I do. I'll have a look at the log and set a date. I know what you mean about staying with the same program. It's an ego crusher when you go to a new movement. No way in hell I'll ever confess how little I had on the bar just now for high pulls.
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Interesting. I was doing them... differently. I'll give her form a go next time around. Saved to favorites. :)
I lift pretty conservative these days too. I have no idea what my max is on anything because I don't dare try. If I fuck something up, it'll cost me a lot in lost income.
I should probably switch it up more than I do. I'll have a look at the log and set a date. I know what you mean about staying with the same program. It's an ego crusher when you go to a new movement. No way in hell I'll ever confess how little I had on the bar just now for high pulls.
The thing is now though mate Its finaly sunk into me that bodybuilding is weight feeling not weight lifting , sure you should try and add resistence when you can but the body just cant take the battering especialy as you age.
I can get more stimulation now with text book form and lighter loads compared to 80 -85 % decent form and more weight.
I was mainly forced into realising this ..But it doesnt matter what you are lifting as long as your form is on , especialy on the olympic lifts , very easy to hurt yourself by not doing them with good form.
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Good thing some of us are still young.....
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The thing is now though mate Its finaly sunk into me that bodybuilding is weight feeling not weight lifting , sure you should try and add resistence when you can but the body just cant take the battering especialy as you age.
I can get more stimulation now with text book form and lighter loads compared to 80 -85 % decent form and more weight.
I was mainly forced into realising this ..But it doesnt matter what you are lifting as long as your form is on , especialy on the olympic lifts , very easy to hurt yourself by not doing them with good form.
No sure how much growth I'll see from them. Probably none given my T level. ::) But I just feel fucking slow. I haven't gone back to judo, but when I was going I was very aware of how crappy my explosive strength was and how poorly my body worked as a unit. When I go back those guys will still be kicking my ass all over the mat, but as long as I feel better coordinated and whole (and less like a collection of body parts) then that's cool. I imagine it will help prevent injury too if I'm more accustomed to explosive movements.
I'm already so beautiful! Now I just need to get functional.
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Good thing some of us are still young.....
The future screams in terror.
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Are you big, tape?
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Are you big, tape?
I am a skinnyfat twink, yet I persevere.
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I am a skinnyfat twink, yet I persevere.
We can't all be massive.....
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We can't all be massive.....
I'm looking into hrt.
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I'm looking into hrt.
Good stuff, dad.
I'm looking into it too....... ;D
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It's a trial and error for me. When I do a better lift I try to think what I did differently. Little by little the form gets better (I hope).
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I'm having another shot at these, even though the front squat/rack position feels terrible. I want some 'explosive strength.'
How long did it take you to learn the movement? Did you get better at it with time or just train in bad habits? Gimmie some tips, brothers in barbells.
I wouldn't say I'm good.
But I decided to train Olympic Weight Lifting for three months a few years ago.
I did different versions of snatch and C&J, and never went higher than 135 in the snatch and 225 in the C&J during the first two months.
I added front squats, back squats, dips and benchpresses to the training.
Just worked on technique in snatch and C&J.
Would always start with hang snatch for 4-6 sets of 2-3 reps.
then go full snatches.
then hang cleans.
followed by full cleans.
folllowed by full clean and jerks.
you get the idea.
Some of the best training I've done TBH.
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Keep the bar as close to your body as possible unless you have a nose like ironturk :D
Unfortunatly I can no long perform these as lower bicep injurys get agravated when I do , which is a shame as I love these and clean/press :'(
my nose is fine you jealous bitch :D
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Honostly full cleans are pretty tough to master on your own you really need a someone to watch you so that you dont ingrain bad habits, but learning and mastering are very different....watch some vids, read some articles and most importantly of all DONT USE YOUR ARMS to clean....a mistake that most people make myself included and its the easiest way to decrease the amount of weight you can handle and injure your bicep ive ever seen.
here a vid from my comp from last weekend, I started Olympic lifting about 3 months ago and love it, much more fun than the same old same old you get with BB
I competed in the superheavies at 115 kilos / 253 lbs
that clean was 145 kilos/319lbs
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Honostly full cleans are pretty tough to master on your own you really need a someone to watch you so that you dont ingrain bad habits, but learning and mastering are very different....watch some vids, read some articles and most importantly of all DONT USE YOUR ARMS to clean....a mistake that most people make myself included and its the easiest way to decrease the amount of weight you can handle and injure your bicep ive ever seen.
here a vid from my comp from last weekend, I started Olympic lifting about 3 months ago and love it, much more fun than the same old same old you get with BB
I competed in the superheavies at 115 kilos / 253 lbs
that clean was 145 kilos/319lbs
Great info and very good form.
Cleans take a long time to master, but they create explosive strength that carries over to almost every other Olympic lift.
8)
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I power clean more than I bench, I guess I do something right. ;D
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This is a learning exercise that requires a bit of time before getting so it becomes second nature to you. Going to have to start with just the empty bar it's self, so put the ego aside for awhile. Prefer an revolving Olympic bar, rather that a stiff exercise bar, when getting seriously into the lift. Easier on the wrist and joints.
Do 10 to 15 reps a set just to establish good form and mechanics of the exercise. Timing will be very important, getting the pull and drop down squat position to all work together. Can do as many bar only sets as you wish. In fact, even every day with that bar, pole, dowel, broom handle, etc (many Olympic lifter have done this). Weight will not be needed when learning this exercise in the beginning. One of the main reasons is to prevent future injury's by doing the exercise the correct way. Should not take long to learn the movement.
Once having the form and confidence (should not take long at all), begin adding weigh from workout to workout. Squat cleans are a mass builder, without a doubt. Giving thickness not normally gained by only BB'ing exercises.Hits the lower quads very well. Add the press or jerk press for thicker shoulders.Good vid by The Wall. Webcke offers a good learning site or there are many others out there. If luckly enough, visit a OL's gym for excellent instructions. Good Luck.
Side Bar: if I posted this on the Training Board pumpster would probably delete it again.
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Any olympic lift takes a while to learn let alone master. Fortunatly you don't need olympic lifts to be explosive.
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It's a trial and error for me. When I do a better lift I try to think what I did differently. Little by little the form gets better (I hope).
I felt like I hit one or two ok... or at least better than the rest.
I wouldn't say I'm good.
But I decided to train Olympic Weight Lifting for three months a few years ago.
I did different versions of snatch and C&J, and never went higher than 135 in the snatch and 225 in the C&J during the first two months.
I added front squats, back squats, dips and benchpresses to the training.
Just worked on technique in snatch and C&J.
Would always start with hang snatch for 4-6 sets of 2-3 reps.
then go full snatches.
then hang cleans.
followed by full cleans.
folllowed by full clean and jerks.
you get the idea.
Some of the best training I've done TBH.
I was really looking forward to getting into it today, knowing I had something out of the ordinary to do. I'll start trying to learn the movements and add them in as work sets as my form improves. Sounds like a cool program. Would be nice to get proficient in these classic lifts.
Honostly full cleans are pretty tough to master on your own you really need a someone to watch you so that you dont ingrain bad habits, but learning and mastering are very different....watch some vids, read some articles and most importantly of all DONT USE YOUR ARMS to clean....a mistake that most people make myself included and its the easiest way to decrease the amount of weight you can handle and injure your bicep ive ever seen.
here a vid from my comp from last weekend, I started Olympic lifting about 3 months ago and love it, much more fun than the same old same old you get with BB
I competed in the superheavies at 115 kilos / 253 lbs
that clean was 145 kilos/319lbs
Oh man you made that look smooth! No way in hell I'd get that weight past a deadlift. I'll be trying to copy your form with something a little more my size. Thanks for the post and the vid!
Great info and very good form.
Cleans take a long time to master, but they create explosive strength that carries over to almost every other Olympic lift.
8)
It's definitely a totally different style than the old slow-mo I've been doing. I gave up after just a few attempts 6 or 8 months ago, but I really want to learn this movement now. It felt great doing something new tonight, even if it was ugly!
This is a learning exercise that requires a bit of time before getting so it becomes second nature to you. Going to have to start with just the empty bar it's self, so put the ego aside for awhile. Prefer an revolving Olympic bar, rather that a stiff exercise bar, when getting seriously into the lift. Easier on the wrist and joints.
Do 10 to 15 reps a set just to establish good form and mechanics of the exercise. Timing will be very important, getting the pull and drop down squat position to all work together. Can do as many bar only sets as you wish. In fact, even every day with that bar, pole, dowel, broom handle, etc (many Olympic lifter have done this). Weight will not be needed when learning this exercise in the beginning. One of the main reasons is to prevent future injury's by doing the exercise the correct way. Should not take long to learn the movement.
Once having the form and confidence (should not take long at all), begin adding weigh from workout to workout. Squat cleans are a mass builder, without a doubt. Giving thickness not normally gained by only BB'ing exercises.Hits the lower quads very well. Add the press or jerk press for thicker shoulders.Good vid by The Wall. Webcke offers a good learning site or there are many others out there. If luckly enough, visit a OL's gym for excellent instructions. Good Luck.
Side Bar: if I posted this on the Training Board pumpster would probably delete it again.
Afraid I'm stuck with a standard bar for now. If I don't clamp the collar hard against the plates it allows rotation, especially with some wd40 on there, but I agree an oly bar would be nice. I'll have to stay with what I've got for now, but I'll consider the investment as my skill improves.
Ya, I was probably a little gung ho tonight. I'll back it off and practice timing everything together. Thanks jpm.
Any olympic lift takes a while to learn let alone master. Fortunatly you don't need olympic lifts to be explosive.
I'm pretty keen on adding some OLs just for the sake of variety... and vanity! It's a lifter's lift, you know. It would be cool as hell to be good at it.
I am keen on explosive strength and injury prevention for judo though. It would be nice to go back with better balance and explosiveness. I owe one guy a good seoi nage. What do you recommend for your grapplers, Coach?
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I felt like I hit one or two ok... or at least better than the rest.
I was really looking forward to getting into it today, knowing I had something out of the ordinary to do. I'll start trying to learn the movements and add them in as work sets as my form improves. Sounds like a cool program. Would be nice to get proficient in these classic lifts.
Oh man you made that look smooth! No way in hell I'd get that weight past a deadlift. I'll be trying to copy your form with something a little more my size. Thanks for the post and the vid!
It's definitely a totally different style than the old slow-mo I've been doing. I gave up after just a few attempts 6 or 8 months ago, but I really want to learn this movement now. It felt great doing something new tonight, even if it was ugly!
Afraid I'm stuck with a standard bar for now. If I don't clamp the collar hard against the plates it allows rotation, especially with some wd40 on there, but I agree an oly bar would be nice. I'll have to stay with what I've got for now, but I'll consider the investment as my skill improves.
Ya, I was probably a little gung ho tonight. I'll back it off and practice timing everything together. Thanks jpm.
I'm pretty keen on adding some OLs just for the sake of variety... and vanity! It's a lifter's lift, you know. It would be cool as hell to be good at it.
I am keen on explosive strength and injury prevention for judo though. It would be nice to go back with better balance and explosiveness. I owe one guy a good seoi nage. What do you recommend for your grapplers, Coach?
Everything we do on a weight training day is explosive. I keep their reps between 3-5 and as high as 8 but thats about it. My exercise selection is out of the ordinary for the most part and get creative with explosive training when it comes to ground based stuff. I do ALOT of eccentric heavy band training when it comes to ground training since power comes from the core, hips, hip flexors and glutes.
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great thread
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One of America's greatest lifters, Tommy Kono explains the Olympic lifts- .
It's a long and technical series of videos, but very good. As mentioned, the biggest things are understanding bar path and how to efficiently pull.
:).
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Everything we do on a weight training day is explosive. I keep their reps between 3-5 and as high as 8 but thats about it. My exercise selection is out of the ordinary for the most part and get creative with explosive training when it comes to ground based stuff. I do ALOT of eccentric heavy band training when it comes to ground training since power comes from the core, hips, hip flexors and glutes.
Interesting. I might lower the lbs a bit for the sake of the old joints and have a play around with fast concentrics, adding weight carefully. Also see what I can come up with for explosive and powerful rotational force (for throws) too. I train alone, so my ability to do eccentrics is somewhat limited but I'll do some googling for inspiration.
And yes, I'm weak where it counts. I can see it's really time to revamp my program, less bodybuilding and more function. Thanks for the response Coach. I always value your advice.
great thread
Seemed about time for something related to lifting. ;)
One of America's greatest lifters, Tommy Kono explains the Olympic lifts- .
It's a long and technical series of videos, but very good. As mentioned, the biggest things are understanding bar path and how to efficiently pull.
:).
I'm sitting down with dinner to watch these now. Thanks BB! You are a true llama, sir! :)
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I felt like I hit one or two ok... or at least better than the rest.
Good. Talking about the power clean, I think if you can do 50% of your deadlift that's good. 60% would be really good. I think that I could get maybe 5 kg more out of a better technique at best. After that it's just raw training to get stronger and faster.
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Good. Talking about the power clean, I think if you can do 50% of your deadlift that's good. 60% would be really good. I think that I could get maybe 5 kg more out of a better technique at best. After that it's just raw training to get stronger and faster.
I backed off the weight tonight and just concentrated on technique for about 30 mins after a standard delts workout. You couldn't call any of my cleans or snatches working sets or actual lifts tho. Just practice.
It's tempting to stick with a power clean and power snatch because it's easier for me than dropping into a squat, but I need to get my dead legs back to life if you know what I mean. They can squat (minimal lbs), press, extension, and curl, etc, but getting them involved in a timed movement is giving me the same slow feeling I had in judo - like the message to perform is being conveyed by a fucking pony express. I'm going to drop into at least a quarter squat just so I get in the habit of keeping the legs involved. Not sure if a shallow squat means it's not a true power clean.
Btw, I like snatches better so far because I get to avoid the clean's rack position which feels awkward. Maybe I'll change my mind when I get some plates on there tho. I'm LOLing so far at some of the vids saying "beginners always do this stupid shit" and I'm going yeah that's me!
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I backed off the weight tonight and just concentrated on technique for about 30 mins after a standard delts workout. You couldn't call any of my cleans or snatches working sets or actual lifts tho. Just practice.
It's tempting to stick with a power clean and power snatch because it's easier for me than dropping into a squat, but I need to get my dead legs back to life if you know what I mean. They can squat (minimal lbs), press, extension, and curl, etc, but getting them involved in a timed movement is giving me the same slow feeling I had in judo - like the message to perform is being conveyed by a fucking pony express. I'm going to drop into at least a quarter squat just so I get in the habit of keeping the legs involved. Not sure if a shallow squat means it's not a true power clean.
Btw, I like snatches better so far because I get to avoid the clean's rack position which feels awkward. Maybe I'll change my mind when I get some plates on there tho. I'm LOLing so far at some of the vids saying "beginners always do this stupid shit" and I'm going yeah that's me!
Yeah it's good to practise with light weights first. I feel that the snatch is technically more difficult because it's harder to keep the bar close to the body, but it's mentally easier to drop under the weight.
I know what you mean with the squats, I'm slow as hell. I'm weak, but it's not only that. Maybe I should do some plyometrics.
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I use power cleans and old fashion split snatches in my routine. If your interested in functional transfer of strenght training to sports the power clean or power snatch will do the trick. Learning the full squat version isn't necessary unless you want to compete in that sport. I found I improve using some of the below points.
1. Use a hook grip. It's seems painful at first but it really locks your hand on the bar.
2. Pull close to the body.
3. Keep your arms straight during the pull always. It's not an upright row. Also you can't transfer the power of your legs with bent arms. The arms will bend at the transfer to the rack but you are never pulling with bend arms.
4. When you quickly rack the weight most have to open their grip so that the bar rest on the shoulders. Few can keep a closed grip on the bar.
5. Never jerk the bar off the floor. Leave that to the elite. Pull the bar off the floor and then accelerate your speed.
6. Olympic lifts are a true power exercise. It's seeing how fast you can get your stength transfered to the bar.
7. Try to find someone that is an olympic lifter to give you tips on form in the gym.
8. I disagree with high reps for the olympic lifts. Cross fit does that but I believe that if your form disinigrates it could lead to injury. Olympic lifts are an explosion not an endurance activity. Use reps of no greater than 5 with most at 3 to 2.
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I use power cleans and old fashion split snatches in my routine. If your interested in functional transfer of strenght training to sports the power clean or power snatch will do the trick. Learning the full squat version isn't necessary unless you want to compete in that sport. I found I improve using some of the below points.
1. Use a hook grip. It's seems painful at first but it really locks your hand on the bar.
2. Pull close to the body.
3. Keep your arms straight during the pull always. It's not an upright row. Also you can't transfer the power of your legs with bent arms. The arms will bend at the transfer to the rack but you are never pulling with bend arms.
4. When you quickly rack the weight most have to open their grip so that the bar rest on the shoulders. Few can keep a closed grip on the bar.
5. Never jerk the bar off the floor. Leave that to the elite. Pull the bar off the floor and then accelerate your speed.
6. Olympic lifts are a true power exercise. It's seeing how fast you can get your stength transfered to the bar.
7. Try to find someone that is an olympic lifter to give you tips on form in the gym.
8. I disagree with high reps for the olympic lifts. Cross fit does that but I believe that if your form disinigrates it could lead to injury. Olympic lifts are an explosion not an endurance activity. Use reps of no greater than 5 with most at 3 to 2.
Fact right there. One of the reasons why crossfit has so many lawsuits against them.
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I'm only gay if you want me to be.......
;D
In that spirit...As a teenager , not getting much poontang, I used to pull it hard and long and cleaned it as fast as I could. I always liked the jerk a lot more than the clean.
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Power Clean
Hang Position
Stance is the same as vertical jump and deadlift stance
Use a double overhand grip a little wider than arms perfectly vertical
Use close hand grip initially then the hook grip can be used later
Hips are knees are locked out
Rack Position
Get the bar to rest on anterior deltoids at first
The bar should not be touching the sternum
Elbows must be pointed forward no matter how wide the grip used
Humerus should be as parallel to floor as possible. Widen the grip if necessary or allow two fingers to come off the bar in order to temporarily fix lack of mobility
The bar is not sitting on the deltoids and should not be supported by hands or wrists at all
Knees and hips are locked out in extension
Jump Position
Stick your butt back by bending at the waist with a rigid spine and allowing your trunk to come forward
Elbows remain straight the whole time
Bar should slide down the thighs a little less than half way initially, then to just above the knees later
As the bar descends the knees are not moving forward at all
Shoulders are slightly in front of the bar
Scapulas directly over the bar
Bar is still touching the thighs
This position should be the start of every Hang Clean
Hang Clean
From the Jump Position jump straight up into the air keeping the elbows locked. Do this a few times at first.
Concentrate on letting the bar slide up close to the body
Next, jump again but this time after you reach full extension of knees and hips then catch the bar on your shoulders in the rack position
Do this by shrugging the shoulders at the top to finish the pull
Then shoot the elbows forward and up while sitting back
Keep the bar close to your chest at the top as you pull with the elbows locked until the jump has occurred
Feet should land in the same place or a few inches wider
Finish the Rack Position by standing up to fully erect posture
Next, before you jump allow the bar to slide down your thigh further, to just above the knees.
The knees do not move forward at all
Perform the Hang Clean again from this lower position
Scoop Clean
Next, allow the bar to go below the knees
Bend the knees after the bar passes them allowing the bar to descend to mid-shin
Understand that the hips bend to lower the bar to the knees and the knees bend to lower the bar to the floor
When the bar reaches mid-shin then straighten knees until the bar clears them
The bar should be touching the thighs again after it clears the knees. Dont slow down to touch it. There should be a continuous flow from the bar below the knees to above the knees where the bar brushes the thighs.
When the bar clears the knees then straighten the hips to initiate the Jump Position
Initiate the jump when the bar is two thirds of way down the thigh, not as soon as it clears the knees
After proficiency in the scoop clean is developed then use a Hook Grip by laying the middle finger on top of the thumb nail as the grip wraps around the bar.
The bar should settle into the bottom of the hook made by fingers
The bar now rests in the fingers during the pull and not a tight fist
Power Clean
Setup
Stance is the same as vertical jump and deadlift, hip width apart
bar is over mid-foot
Chalk hands
Step up with shins to the bar and attempt to have toes straight ahead as possible. Bar should be over the same spot on your shoes every time.
Feet should be hip width apart or slightly closer
Keep chest high and push hips back as you descend down to grab the bar
Grab the bar with overhead with the arms nearly vertical or slightly wider. Hook grip is encouraged
Set shoulders forward, out in front of the bar, scapula directly above the bar
Pull yourself into scapular retraction and depression. Contract your core to arch your lower back. Keep entire back tight and locked
Tighten triceps and take a big breath of air (or before you grab the bar)
Fix your eyes on a point in front of you that causes a neutral cervical spine position (roughtly 10 out in front)
1st Pull
Drive through the heels
Extend the knees mostly at first with a rigid back and constant torso angle to the floor
Arms must stay straight
Pull the bar slowly and correctly off the floor
When the bar passes the knees then use mostly the hips to extend and allow the torso to come vertical
2nd Pull
When the bar clears the knees then straighten the hips to initiate the Jump Position
Initiate the jump when the bar is two thirds of way down the thigh, not as soon as it clears the knees
From here, utilize the same technique as in a Hang Clean
Decent
To finish the lift shrug the shoulders and shoot elbows backwards
Allow the bar to drop towards the floor
Follow the bar all the way down with the hands constantly in contact with the bar
em
http://www.strengthcoach.com/members/cfmbb/messages.cfm?threadid=014C4220-188B-8204-AEEEC4F443BD3DD6
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The Wall - Nice post - I compete as a weightlifter, so live and breath these lifts.
Contrary to most of the posts though, I disagree with the comment about the lift being done with good form. For someone who has only lifted for 3 months, who was a bbuilder, yes the form is OK. For a competitive lifter, the form needs a lot of improving (as I am sure you know).
It takes years to perfect your lifting form, and even the world's best lifters, who started lifting as young kids continusously work to improve technique.
Looking at videos, especially in slow-mo, and comparing them to the world's best lifters is a great way to improve.
In the clean portion, you need to focus a lot more on the shrug and you need to lose the urge to pull the bar with bent arms prior to completing the shrug. (This is actually very typical of a bbuilder who tries to do cleans). You need to focus on lengthening your body to maximum length with pulling and then with lightening speed get yourself under the bar.
If you want to start lifting bigger weights, (and you have the potential to get there) you need to focus on 3 things. Technique (maximise your efficiency, pull to the max), explosiveness, technique, and flexibilty.
Just to give you a feel how far you can get with the right technique, I train with guys who weigh 60-70kg who clean (and jerk) in the 150 kg range. With the strength you have now, I think you could with better technique clean 170-180kg with the right technique, speed and flexibility. Your jerk is not bad, and with some improvement you could quick quickly add 20kg on what you are now doing.
How's your snatch? Can you post up a vid?