SN and CJ check

[Rikke Olsen]

Hi Greg (and everyone else)

First, let me thank you Greg, for introducing me to o-lifting through yours and Robb's podcast. It's a sport I've taken quite a liking to!

I'm still only 2-3 months into it, so if anyone would give me some points to improve, I'd really appreciate it.

Snatches (http://www.youtube.com/watch?v=HicpybYV0es&feature=bf_prev&list=PL22F76274DF1C957C)

C&J's (http://www.youtube.com/watch?v=jYji3rfeuLs&list=PLB27A240FD1297CB8&index=1&feature=plpp_video)

Both are playlists with both good and bad lifts.
I've been inches away from a 50kg snatch, and 58kg on the CJ is the highest I've gone. I know I'm rounding my back a little, and that's a flaw. Also, I get up on my toes on one of the cleans, but that was really only this once.
I have tendencies to jump forward on both lifts, but I'm trying to concentrate on not doing so.

Any critique is more than welcome! Thanks in advance.

[Steve Pan]

Not too bad.

Working on your pulling positions will be a huge help to improve your balance on both lifts. As you break the bar from the ground we want your shoulders right over the bar and your weight getting back on those heels. Your shoulders go way over the bar as your break from the ground and the barbell pulls you forward. This is more evident in your snatch than the clean. We have to work on those first pull positions to get you balanced. Segment pulls are what I have been suggesting a lot lately however I feel they are very effective in strengthening and reinforcing the positions you need to hit in the pulls (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=315). You can work on this in the snatch and the clean. I would alternate segment pulls and regular pulls at light weights so you hit the positions but don't get in the habit of slowing down in those positions when you actually lift.

For the snatches you also have to focus on pulling under with an upright torso. You let your chest drop a bit as you pull under and that won't allow you to support that weight overhead as the weight is essentially behind where you can push up on it.

For the jerks, I suggest holding the receiving position (split) longer. You have to strengthen that position and also make sure you are stable before you recover from that split. You don't want to come out of a split too fast and have to chase the bar down to save lifts.

[Rikke Olsen]

Thanks a lot, Steve!

I see I've actually misunderstood the "shoulders over the bar" as I actually (stupidly) interpreted it shoulders over (i.e. in front) of the bar. Noted.

Thanks for all your advice. Segment pulls, chest high, longer split hold it is.