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Brian DeGennaro
11-08-2008, 02:51 PM
Does anyone else have problems withthe dreaded thigh bump while lifting? I tend to do this 2/3 of the time (am working really hard to fix it) which causes me to jump forward noticeably and miss snatches. From vids I can tell that I am slightly hyperextending on the 2nd pull.

Are there any drills that help re-teach myself to not thrust my hips into the bar?

Arden Cogar Jr.
11-08-2008, 03:54 PM
Does anyone else have problems withthe dreaded thigh bump while lifting? I tend to do this 2/3 of the time (am working really hard to fix it) which causes me to jump forward noticeably and miss snatches. From vids I can tell that I am slightly hyperextending on the 2nd pull.

Are there any drills that help re-teach myself to not thrust my hips into the bar?

Brian,
I'm new to these movements, so bear with me.

My thought is to do Tall Varietys of the snatch and clean. Or high block reps concentrating on the 2nd and 3rd pulls. Primarily the second pull.

I'm in a similar situation in that I'm finally getting my hips to the bar, but when I'm over agressive with my hips, I knock the bar out a bit and make it hard to catch. My gut is telling me the Tall version, hang version, and high block (above the knee) version would help me with this issue.

All the best,
Arden

Garrett Smith
11-10-2008, 08:54 AM
I have a long torso, so doing a standard first pull really puts me in a position to "bump and loop" if I do a standard set-up off the ground.

At my Pmenu OL seminar, Greg had me start in a feet turned-out stance (I'd say 6-8 inches from between mid-heels, feet making slightly less than 90 degree angles between each other) and the knees pushing as wide as possible. Not exactly the "frog stance", but one could say it is similar in ways.

This allows me to bring the bar up in a much straighter path since I don't have to go "around" my knees so much. I feel it makes for a smoother transition between my first and second pulls.

Arden Cogar Jr.
11-10-2008, 09:28 AM
Garrett,
That's awesome advice. I have a long torso as well and I've started doing this on my own to get a better bar path to avoid bumping/looping the bar on my snacthes. Given what you've written, I think I'll make it even more pronounced as that makes complete sense to me.

Now if I could only do something with my orangutan arms. :D

All the best,
Arden

I have a long torso, so doing a standard first pull really puts me in a position to "bump and loop" if I do a standard set-up off the ground.

At my Pmenu OL seminar, Greg had me start in a feet turned-out stance (I'd say 6-8 inches from between mid-heels, feet making slightly less than 90 degree angles between each other) and the knees pushing as wide as possible. Not exactly the "frog stance", but one could say it is similar in ways.

This allows me to bring the bar up in a much straighter path since I don't have to go "around" my knees so much. I feel it makes for a smoother transition between my first and second pulls.

Garrett Smith
11-10-2008, 11:05 AM
Arden,
I've got relatively "short" arms with my long torso...another issue entirely.

Thank Greg E. for the advice...I'm simply implementing and sharing my experience!

I will admit to this...my upper thighs have very mild bruises on them after my OL meet this weekend, so I am still obviously bumping the bar a bit. However, my coach said nothing about it, so it couldn't have been that bad!

Arden Cogar Jr.
11-10-2008, 11:29 AM
Arden,
I've got relatively "short" arms with my long torso...another issue entirely.

Thank Greg E. for the advice...I'm simply implementing and sharing my experience!

I will admit to this...my upper thighs have very mild bruises on them after my OL meet this weekend, so I am still obviously bumping the bar a bit. However, my coach said nothing about it, so it couldn't have been that bad!

Good work Garrett.

You must have remedied the problem with the coaching cue that Greg implemented.

On my long arms, (I'm 70 inches tall and 76" from finger tip to finger tip), I'm starting to come to the conclusion that I need to lean back a bit more and get more head whip (a la Dimas - bad to most) in order to make up for the fact that when I stand normal during the clean and unshrugged, the bar is less than 3" from my knee. Great for deadlifting and woodchopping, but not much else. When I shrug the bar fully, it's still about 2" under crotch.

All the best,
Arden

Brian DeGennaro
11-10-2008, 03:28 PM
I found what's helping me the most is staying over the bar longer and starting with my hips much higher than before. I don't know what this exactly looks like but it feels more like a deadlifting position to me but I was so used to starting with my hips in a squat position so that could be why.

Garrett Smith
11-10-2008, 04:50 PM
Do you have video access? Posting a vid for the likes of Greg and Aimee to see would probably give you the most bang for the $$.

I had a confusing start to figuring out my different starting positions for the different lift.

My original DL start was very much a clean start (low hips, more like a squat). At my Level I CF cert, Rip used me as an example and raised my hips up for the DL start.

So I start working with that position. Then I go to the PMenu OL cert and Greg moves my hips back down for the clean start position.

Now I know the difference very well due to my personal experience. I do know that if I started an OL with high hips there will be a massive hip bump going on...

Brian DeGennaro
11-10-2008, 05:32 PM
Here is a link to the many vids I have uploaded over the past 2 weeks.

http://www.youtube.com/user/BrianDegennaro08

Coach B, Glenn, and a friend told me I had my hips too low and was not able to stay over the bar in the start and the entire lift, which is why it would sweep around my knees in the first pull.

Since fixing my pull my hips are in a similar position as this lifter's: http://www.flickr.com/photos/dehwang/166077311/

Garrett Smith
11-11-2008, 05:23 AM
Well, you've been getting help from infinitely more knowledgeable people than me, that's for sure.

If you're doing your hips the same as the lifter's pic you linked, are you also doing the knees out like him as well?

Brian DeGennaro
11-11-2008, 09:58 AM
Yup, and my foot spacing is the same; pretty much pulling from my squat stance and dropping under in the same stance.

Greg Everett
11-11-2008, 11:41 AM
Brian -

In your start, get the bar a bit farther forward - over the base of your toes. and get your arms vertical. When you leave the platform, move BACKWARDS and up - don't try to lift straight up.

Right now the bar is behind your shoulders too far and over the feet too far, and you're trying to lift it straight up - this means that it has to loop forward around your knees and your weight is on your toes. if youshift back as you break the bar, your weight will move onto your heels and the bar can move back and up.

that will also help the bump and forward jump. just get back on your heels and stay there - don't ever intentionally move onto your toes - that will happen naturally if you drive the fucking shit out of your legs, i.e. jump.

Arden Cogar Jr.
11-11-2008, 11:52 AM
Brian,
You're a rugged dude. Good work. I hate being reminded that I'm old and ugly.

Greg is the man.

All the best,
Arden

Brian DeGennaro
11-11-2008, 03:36 PM
I knew Greg would have some technical advice for me! Greg, you're my kind of coach because you get so detailed in training others. Thankyou very much, that is something I have been working on and it has helped tremendously. It's a very vertical 2nd pull. When I get the chance I'll record some video during my free time at work.

Thanks for the compliments, Arden. That's what a HS career of gymnastics and track gets ya. Remember, I admire your immense strength. It's something I envy and want.

Greg Everett
11-11-2008, 03:42 PM
I meant to say the bar was too far BACK over the feet, sorry.

Brian DeGennaro
11-11-2008, 03:56 PM
It's okay, I understood what you were trying to get across. The new positioning feels very off yet so right.

Mike Gray
11-11-2008, 07:10 PM
I am terrible at doing this as well. I have seen video of me jumoing 6-8 inches forward to catch a clean while doing it.

Setting my back as hard as I can before I start and doing exactly what Greg said about bringing the bar back into me is what helped me get rid of it.