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Old 05-09-2013, 08:09 PM   #2
Blake Barnes
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Join Date: May 2013
Posts: 706


Driving your elbows up out of the hole might help keep your weight back but that's not much of an issue.

Try to keep that back knee a little softer and come up on the ball of your foot more with the back foot. Also try to point the toe in and keep that hip closed instead of externally rotating on the split. I suggest doing some split stance push presses (in front or behind the neck) just to get a good feel of that position. Then maybe getting to jerk balances when you start to feel more comfortable.

After the clean, try to adjust your elbows down and out to eliminate the amount of rotation you need from the shoulder on the way up and back. Also when adjusting the elbows I would recommend trying to push your palm into the bar and grip it all the way around instead of trying to jerk from the fingertips.

Greg has a couple stretches from his first book (Olympic Weightlifting: A Complete Guide for Athletes and Coaches) called the Jerk Stretch and the Bar Shoulder Stretch that can help get to this position correctly.
Blake Barnes

Last edited by Blake Barnes; 05-09-2013 at 10:09 PM.
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