I have been working on technique for the snatch and clean and jerk for a while now and am going to start strictly Olympic lifting instead of doing the previous 5/3/1. I have limited equipment and was wondering if anyone could comment on my lifts. I feel like my snatch is pretty solid until I try to PR at 145lbs. I always seem to look down and cant get the weight stable and overhead at 145lbs. I was clean and jerking at 155lbs Here are a few of the videos and any advice and drills to improve what is wrong will be helpful. Thanks!
Clean and jerk: http://youtu.be/ECgO0h-nxJw
Sorry for the abrupt post, but here's what I see:
I think you're off to a good start. On your snatch, the bar stays away from you throughout the lift. Make sure your lats are actively pulling the bar into you, especially during the second pull. To get a feel for what this is like, wrap a stretch band or rope around the middle of the bar, then set up for a lift. Have a buddy give it a tug and you'll feel your lats turning on to keep the bar in place while you maintain a good position.
on the 145 miss, your head was down and you didn't punch through on the catch. It also looked as though you pulled a with your arms off the floor...big no no.
on the C/J, I think you have a similar issue there as mentioned above, but not as bad. The second Jerk looked much better, but you just let the bar get in front of you too much. I like Greg's cue to aim for the back of your neck when you jerk.
Keep up the good work!
In addition to Matt's post, I would suggest a couple of things. One, start with your hips lower. Second, get your back flat/tight/arched at the start.
On the 135 make, you can see that your back is rounded just a bit. Getting your hips down will help you arch/tighten your back, which will in turn help you engage the lats and sweep the bar into your hips for the second pull.
On the jerk your weight is almost entirely on your front foot. Your front knee even tracks in front of your toes. The weight should be distributed evenly between your legs.
Hips down, back arched better (need more flexibility), knees out in the start position.
You're lifting the bar straight up and even forward - the moment it leaves the ground, it needs to be moving back toward you. Engage the lats right from the start to push the bar in and improve your posture. Intentionally shift back more toward your heels immediately off the floor.
Fix that stuff and the rest will improve too.
Exact same advice as snatch.
Take a moment to get set after the clean before you start your jerk. Unlock the knees and tighten the quads, then settle all the way back on your heels. Set that position, then start your dip smoothly and with your chest back. Drive up straight, push the bar back, and only reach forward w your hips and front heel, not w your chest and head.
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