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-   -   Looking for Sn and CJ advice (http://www.catalystathletics.com/forum/showthread.php?t=7055)

Dave Wu 05-28-2013 05:15 PM

Looking for Sn and CJ advice
 
Hello. Just here to solicit some ideas on how to improve my lifting. Please let me know what needs to be fixed and what tips, cues, or exercises I could use. The attached videos show 65%-95% of 1RM. Thanks.




Vythand Alagappan 05-29-2013 08:41 AM

Overall it looks pretty good. Your form is consistent through most of your lifts. One thing I noticed is that you never bend your arms or pull back on the snatch, allowing the bar to travel away from your body. I'm currently dealing with that same issue myself and I've just worked on the basic learning progressions for snatch with an empty bar focusing on positions. I also tried Jon North's "angel drops" last night and that exercise seems pretty promising. If you compare the missed lift at 165 with the made lift the most drastic difference is that your knees are pushed back first on all of your made lifts. On most of your failed lifts your hips moved before your knees were pushed back. The other thing that I noticed is that your dip seemed a little excessive on your jerk.

Blake Barnes 05-29-2013 08:52 PM

I agree with Vythand on not breaking your elbows after the extension and the bar is getting away from you in the snatch. Try some tall snatches and some dip snatches and work on pulling straight under the bar. This should cause your elbows to come high and outside.

On the clean, it looks like you're letting the bar loop around and crash on your shoulders. As I said for the snatch, pull yourself straight down (elbows up and outside) until your shoulders meet the bar and quickly punch your elbows through to allow for a quicker turnover. I suggest doing some tall/dip cleans to help correct this.

The jerk is quick and aggressive it just looks like you're overextending the back leg. You're punching the bar back, which is good, but you want to keep the back knee soft so you can absorb the weight with your hips straight down. Try some split push presses behind the neck and focus on letting the back knee bend.

Dave Wu 05-30-2013 12:13 AM

Thanks guys. I'll work on those elbows and knees.


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