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Old 05-01-2009, 01:16 PM   #3
Eddie Clark
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Join Date: Feb 2008
Location: New Albany, OH
Posts: 25
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215# C&J
Clean
-Start position
Your using a dynamic start which is fine as long as you break the barbell from the ground at the correct position. However your shooting your hips too much. The bar doesn't start moving until your hips are at the same level as your shoulders. Pull back from the dynamic start for now and work on establishing a better starting position. You want your hips down farther and your chest up. A good indicator that your in the correct starting position is to have your knees slightly in front of your elbows. This will put your shoulders almost directly over the barbell. Shooting your hips is part of the reason your jumping forward. Right from the start you are chasing the barbell.

-Feet during the second pull
I do this myself too. You'll notice that during the scoop phase of the second pull your weight will shift from the heels to the balls of the feet thus causing you to hop forward. That shifting of the feet also causes you to "hitch" which slows down the momentum of the barbell. Focus on keeping the feet planted as much as possible with your weight biased to the heels. Its going to feel a little awkward at first. But as you continue to practice you'll start to notice a smoother and more powerful transition from the first to the second pull.

-Jerk
-Elbows
There are different schools of thought on the position of the elbows for the jerk. Coach B likes them to be lower where they will be in a position closer to the finishing position for the jerk. Coach C [Cannella of Columbus Weightlifting] likes them up more. Coach C feels that with the elbows up a bit higher the lifter will keep them relaxed and out of the jerk until they are locked out. So that boils down to what works best for you.

-Dip
Lots of work needed here just like myself. Your Clean & Jerk looks suspiciously close to mine. I sure hope I didn't transfer to you all of my bad habits
your torso has to remain rigid. When you dipped you can see your chest and elbow drop. Thus starting the forward momentum of the barbell.

Weight back on the heels. You drifted to the balls of your feet. And from that point on your momentum carries you and the barbell forward. Imagine that there is a pane of glass right in front of your face. You need to dip down and up without breaking that glass (Coach B gave me this coaching cue).

Went a little lower than necessary on your dip.

-Speed through the middle!
The dip and drive should be a quick and powerful down and up maximizing the stretch shortening cycle of the muscles (muscle elasticity). Youll notice that you dip down almost to a quarter squat, drift forward slightly, and then drive upward. That half second pause was just enough to burn off the energy you could have used to drive the bar up. Shorten your dip a bit and start thinking speed, speed, speed when going for the jerk.

With all of that said...AWESOME EFFORT! Way to fight the weight and get it over head! You fought for every pound and I would have loved to have been there!!

What was your previous PR?
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