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Old 08-01-2013, 08:46 AM   #2
Javier Sanjuan
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Join Date: Jul 2012
Location: Originally from Queens, NY; live in Manhattan, KS (Army Captain)
Posts: 138
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Chad,

The cleans don't look bad. Here are my recommendations:

1. You could probably make your upper back a little tighter -- it looks a tad soft from the angle the videos were taken.
2. Be more explosive in your second pull. It doesn't really look like you're getting into a good power position and really driving those knees and hips open.
3. Your feet are going too wide. Move them to your squat stance. If you get into the habit of moving them out that far, you're probably going to end up with injuries to your hips, knees, and ankles. Simple foot drills without a bar help beat that motor pattern in.

As for the jerk, you MUST keep the hips directly under the bar. You send the butt back as if you're trying to squat. This is a big no-no. Sending the butt back is making you round your upper back, delay your change of direction (it's slow and you dip too low), and will lead to imbalance as the weight gets heavier. Make sure that bar is back against the throat (not cutting off circulation). Take a big breath and push against that stomach (I use the cue to "make yourself fat"), broaden the lats (a superman pose), keep the back locked down, and keep the hips directly under the bar. Shorten the dip (probably about half the distance you're doing right now) and bend only at the knees by sending them slightly outward. Finally, make sure you time that dip; descending too fast will make the bar leave your shoulders, only to crash down onto you as your drive back up. Control the descent and then explode back up.

I hope this helps you.

Best,
Javi
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Javier A. Sanjuan
Olympus Barbell Club

Dear God, please help me lift heavy and be awesome. Thanks. Amen.
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