Thread: C&J Critique
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Old 07-22-2008, 04:34 PM   #7
Greg Everett
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Clean -

1. Same deal RE start position mentioned for the snatch

2. Don't rip it off the floor. squeeze it off and then accelerate. that jerk does your body no favors, and it will invariably throw off your weight balance, etc.

3. You're leading with your hips when you pull - notice how your ass shoots up and your shoulders stay behind, getting you nearly straight-knees with little bar movement. If you start how I'vesuggested, you'll get a very slight shift in back angle, ie the hips will rise ahead of teh shoulders, in the first couple inches of bar movement, but after that, you want to keep your back angle constant until you initiate the 2nd pull.

4. Stop looking like Jaquin Pheonix - remember that turning the elbows out is not the same thing as protracting the shoulder blades. during the 1st pull and most of teh 2nd, you want your shoulder blades held in a neutral position. once you peak at the 2nd and initiate the 3rd pull, you'll retract.

5. Get your elbows around ALL the way right away. You get a bit hooked up near the end of the turn over and then adjust. deliver the bar to your shoulders and let it rest on them fully right away. the hands are just along for the ride once it's racked.

7. Ride it all the way into a full squat - by full, i mean full. not breaking parallel. ass to ankles. once you start hitting bigger weights, there's no way you'll be stopping where you are, so get used to a full squat and catching the bounce out of the bottom to recover.

8. all in all, a good clean.


jerk -

1. Get a jerk rack - don't use your clean rack. jerking from the finger tips is a last option for those limited by flexibility. Without moving your protracted shoulders, sink your hands in as deep as you can (with a loose grip) and drop your elbows, at the most to just short of vertical. In other words, you have to have the bar racked securely on the shoulders, but you also want to get yourself positioned for good pressing mechanics.

2. Get your breath and set before you initiate the dip. breathing in on the way down is a sure way to be inconsistent and less than stable.

3. Notice at the bottom of your dip how your knees and hips slide forward. I take that as an indication that your dip is too deep. Shorten it up a bit and stay tight to prevent that sliding.

4. #3 leads to #4 - you want your back foot to land a split second before your front. you hit front first, most likely because you're weight is shifting forward during the drive bc of that forward slide, although you do compensate for it pretty well during the drive. Drive THE SHIT out of the bar, and make sure you finish that drive before you start heading down. It also may help to think of pushing the front heel forward when you split - that may get your leg up and out a little better and give you that extra time and distance to get to the needed receiving depth.

5. Like Dan said, the overhead position needs work. Rack the bar across your back for a back squat and press it straight up without moving your torso - that's where you should be, i.e. slight forward torso lean, shoulder blades retracted and elevated tightly, bar over the back base of your neck, head pushed through the arms.
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