This was a 15lb pr for me at 200, and a personal milestone :)
As far as the clean; I never feel like I get the bar close enough to my hips, I have long arms so maybe that's the best I am going to get? And any word on improving a dynamic start would be awesome. Let me know any thoughts as to what I need to work on.
I know the jerk is horrendous. In slow-mo I was able to see my chest come forward a little on the dip and my front foot landed first rather than my back which I'm assuming was the result of that. Any advice would be greatly appreciated.
09-20-2013 02:43 PM
Well done on the PR!
The clean looked pretty good although i'm not a fan of dynamic start. On the jerk try to get your elbows down before dipping and straighten up your back foot, your elbows dropped and took you forward then your back foot exacerbated the problem. Elbows down will help straighten the dip and drive/you/bar path. Weight back on heels, chest up high, chin tucked back.
09-20-2013 02:46 PM
Maybe try widening your grip a touch to get closer to the hip. Push press and jerk balance might help too.
09-20-2013 02:59 PM
Thanks dude! I'll play around with the jerk, my clean grip is already near the rings between the nerling (I know every bar is different), I feel like if I go much wider though the turn over becomes difficult for me?
09-20-2013 03:02 PM
If you're going to do the dynamic start that's okay as long as it's comfortable for you. The only change I would make is make sure your eyes are straight ahead instead of looking down when you pull the bar off of the floor.
On the jerk, your back foot is turned out and almost flat on the floor. Try to stay on the ball of the foot and keep that toe straight ahead or even turned in slightly. Think about keep your hips square on the split.
I agree with Charlie, you can widen your grip so the bar makes contact higher on the thigh.
09-20-2013 03:04 PM
If the grip is too wide to the point where it's uncomfortable to turn over then you may just be initiating the 2nd pull too soon. Keep bringing the bar back and be a little more patient.
09-21-2013 01:34 AM
Maybe try some high block work to help find your optimum point on the thigh for getting your hips in? If no blocks you could stack some discs or go from hang.
09-21-2013 01:05 PM
Thanks guys, going to work on it from the hang later today and try square my hips a little more
09-22-2013 09:43 AM
Bringing my arms down a little for the jerk definitely helped, excellent tip! Kept my head up on my starts which felt a little weird at first but it made the bar path feel considerably more straight..if that makes sense? I did also realize I need to push into the ground more with my legs and actually stand up with them. Thanks guys!
09-22-2013 12:44 PM
glad it helped! where the eyes/head goes the body tends to follow so looking up or down tends to make you lean forward or back (respectively) whereas straight ahead should help you extend upwards/come up straight - good spot Blake! good point re using the legs, I usually cue people to just keep the chest up/out and use the legs/push through the feet to get a good first pull, be careful to still keep the shoulders over the bar though :)