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Ryan Clark
09-24-2010, 06:39 AM
My question regards the newest video on the WOD page. In the video we see Steve do a heavy clean and jerk but needs to "bounce" a couple times to get up. Pretty sure this is a common thing but my question is what is he bouncing on? I have tried or should say had to do this before but it felt like I was bouncing on my knees...resulting in knee pain soon after.

Is he bouncing on his knees or is he still on his hamstrings?

A little background: I have really long legs and have had some knee pain before due to, I think, bad form squatting (sliding forward at bottom). But thanks to the MobilityWod I now know that I have really tight ankles and calves.

Thanks

Brian M Smith
09-27-2010, 07:44 AM
Others will probably be able to comment further on this, but I believe "the bounce" is something you need to gradually build on. You can't just go up to a heavy weight and try to bounce because your ligaments and such are not yet used to the additional stresses.

I think Greg goes over this in his book a little more extensively if you have it.

Robert Callahan
09-27-2010, 09:59 PM
typically the bounce is an attempt to elicit a stretch reflex, primarily from your hamstrings muscle, caused by the eccentric loading of the muscle.

Ryan Clark
09-28-2010, 09:50 AM
thanks for the responses

Ok, so the elite lifters who do this are literally bouncing on their hamstrings, got it.

That means my knee pain is probably a result of not knowing how to bounce without sliding forward...and maybe my tight ankles.

Greg Everett
09-28-2010, 10:25 AM
3 things - stretch reflex of the leg muscles (more quads and glutes and adductors than hamstrings); whip of the barbell; literal bounce of the back of the thighs off the back off the calves.

start introducing it/ practicing it in your front squats initially. remember that it is not a result of relaxing or collapsing - you must stay tight throughout the body. control your speed down until you're about horizontal with the thighs and then accelerate into the bottom, drive out right away and accelerate maximally up.

of course if you don't have teh flexibility to sit into a full-depth squat and remain balanced and tight, this won't be possible.