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-   -   Form check C&J and some questions - beginner (http://www.catalystathletics.com/forum/showthread.php?t=6752)

Eddie Paz 09-10-2012 06:07 PM

Form check C&J and some questions - beginner
 

Side view of 3x60kg (132lb)


Front view of 3x65 (143lb)


Side view of 3x70 (154lb)


1) Hi all, some videos for a quick form check. On my clean I can see that my shoulder shrug is basically non-existent. And my jerk my front knee is well past my foot. Those have been the two things I have been working on since taping this, but I wondered if anyone had any further input.

2) My instructors tell me the best way to do Olympic lifts is to exhale once rising from the squat. This is opposed to the valsavla (dunno how to spell) that rippetoe advocates for power lifts. I suppose this makes sense because Olympic lifts take longer than power lifts. But I just wanted to get confirmation from others who have been coached - how do you breath?

3) I was wondering what sort of lifts would complement a Olympic-heavy routine to maintain strength? I was thinking bench press, chins, pull ups, just wondered if anyone else had any ideas.

4) High elbows at 90 degrees are great for the clean & front squat. Are the ideal for the jerk? I have been told yes but it seems to me that the lifters I watched in the olympics would lower their elbows to about 45 degrees. It hurts my wrist quite a bit and I jerk less to have high elbows, but I am thinking this might just be weakness I need to work on?

thanks

Blair Lowe 09-11-2012 12:41 PM

1. You need to get your front foot farther forward and get on the ball of the back foot with the knee more bent. Work just the footwork as a drill. Stand and jump to the correct position or with a stick or bar overhead. Turn feet in as well.

3. Front Squats and Back Squats, maybe Overhead Squats (or Snatch Balances). I've heard of bench and overhead press but a lot of lifters/coaches will push press from the front rack or back instead. Pullups and dips are probably okay as well but more assistance than anything else.

4. Some lifters jerk from the fingers in the high front squat rack while others believe you should lower your elbows to push the bar up while getting under. Sometimes staying in that high rack allows for keeping the bar on the shoulders.

Eddie Paz 09-11-2012 06:06 PM

Quote:

Originally Posted by Blair Lowe (Post 97760)

3. Front Squats and Back Squats, maybe Overhead Squats (or Snatch Balances). I've heard of bench and overhead press but a lot of lifters/coaches will push press from the front rack or back instead. Pullups and dips are probably okay as well but more assistance than anything

Hi thanks very much for your input. I find this answer a bit confusing... If I was already doing a lot of Olympic lifts throughout the week, wouldn't I avoid lifts that are very similair (like front squat and overhead squat) and stick to exercises that have quite different mechanics? (like bench and chin ups)

Blair Lowe 09-12-2012 11:35 AM

Are you currently doing any squatting besides the olympic lifts in your training? You did ask what lifts.

Quote:

If I was already doing a lot of Olympic lifts throughout the week, wouldn't I avoid lifts that are very similair (like front squat and overhead squat)
Umm, front squats and overhead squats build more leg strength and back squats just involve more poundage. Doing pulls would be another exercise to use.Working push presses and jerks (doing them seperately instead of just after the cleans) maybe bench press and overhead press (used by some) and lockouts.

BW stuff is fine but wouldn't be your bread and butter exercises to use as assistance exercises. Maybe they would, sort of depends where you are weak.

On the one end of the spectrum is doing a lot of various assistance exercises like the Russians used to. Chinese programs are known to do a lot of bodybuilding type exercises as assistance.

Keith Miller 09-18-2012 01:23 PM

During the clean, work on speeding up during the second pull, above the knees. You either stay the same or slow down (65kg cleans). You do not want a hitch in your clean, it should be a smooth acceleration!!

On the jerk, get your front foot out in front and keep your hips from sliding forward when you transition from dip to drive!!

Assistance work would be squats (all types), pulls (snatch and clean) and push press. If you have enough energy, push-up/bench and pull-ups, but don't make them a priority over the previously mentioned exercises.

Steve Pan 09-19-2012 03:46 PM

Your pull positions aren't too bad. To second what Keith posted, you have to accelerate past the knees. You have to keep moving through that 2nd pull and really put some gas on it.

For the jerk, you have to work on getting that split consistent. I would suggest working on some split push presses and some behind the neck jerks and work on getting that weight balanced between the feet.

For the arm position, it is not ideal to have the elbows high and the bar on your fingertips. I would prefer a vertical forearm, the bar deep in the palm and supported by the shoulders, and the elbows down and out. This puts you in the best position to push straight up on the bar. It should be the same position you use for your push presses. If you have problems with this position I would suggest stretching the shoulders and lats and possibly adjusting your hand width to see if that works better for you. If you don't work on this I will have to start typing in all caps!

Eddie Paz 09-20-2012 05:13 AM

Quote:

Originally Posted by Steve Pan (Post 97833)
For the arm position, it is not ideal to have the elbows high and the bar on your fingertips. I would prefer a vertical forearm, the bar deep in the palm and supported by the shoulders, and the elbows down and out. This puts you in the best position to push straight up on the bar. It should be the same position you use for your push presses. If you have problems with this position I would suggest stretching the shoulders and lats and possibly adjusting your hand width to see if that works better for you. If you don't work on this I will have to start typing in all caps!

Thanks for all your help, especially this bit here, it is definitely what feels better and easier to lift. I just always thought I must be wrong, but I'm glad to hear otherwise.

I'll post another form check in a few weeks when I've had time to work on the suggestions. Also am doing my first comp for some fun in November.

I've ordered the book and DVD too. Fun learning a new sport!


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