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Old 07-05-2014, 11:38 AM   #3
Javier Sanjuan
Join Date: Jul 2012
Posts: 182


You don't want your elbows up during the dip and drive. Instead, you want to focus on the bar getting deeper into the hands and spreading your elbows down and out while keeping the elbows slightly forward of the bar. If you see the moment right before you actually launch the bar off your chest, your elbows try to get under the bar. Spreading the elbows down and out helps elevate the shoulders a bit and flex the lats in order to stabilize/strengthen the back to support the dip/drive effort.

As for the clean and jerk, think about driving hard against the floor and that should keep you from jumping forward in the clean and help you drive the bar behind your head into the proper position.

Hope this helps,
Javier A. Sanjuan
Olympus Barbell Club

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