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Old 07-03-2014, 05:05 AM   #1
Ben Harlan
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Default Clean and Jerk Critique

It always helps to have fresh eyes look for problems. The 2 biggest things I have been focusing on are staying back in the dip and trying to keep my elbows up during the dip and drive.

Insight is welcome. Sorry for the Halo soundtrack I'm a nerd.

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Old 07-05-2014, 12:48 AM   #2
Daniel Villarreal
Join Date: Mar 2014
Posts: 51

I'd primarily work on the dynamic aspect of the lift. Your lift is almost one smooth motion at a moderate pace, there's very little explosion at the second pull and no strong effort to get good speed under the bar. The jerk could also be more explosive and faster.
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Old 07-05-2014, 11:38 AM   #3
Javier Sanjuan
Join Date: Jul 2012
Location: Originally from Queens, NY; live in Manhattan, KS (Army Captain)
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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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Old 07-05-2014, 04:35 PM   #4
Blake Barnes
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I agree with Javier, keep the elbows down and out and ready to punch it behind your head. It's about where your elbows are already so not much change is needed.

The biggest issue I see is the movement of the jerk itself. 1) Don't rush into the dip. Make the dip a nice, smooth and controlled movement and then you can accelerate up. 2) You're leaning forward through the bar and your weight is WAY too heavy on the front leg. Distribute your weight about 50/50 between the front and the back foot. A great exercise for you would be Split Push Presses. Notice in the video how Steve keeps his back knee soft and uses it as kind of a shock absorber to let his hips drop straight down to stabilize the weight without letting his weight shift.
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Old 07-09-2014, 06:47 PM   #5
Ben Harlan
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Join Date: Jun 2014
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Thank for the pointers Blake. I had to readjust my landing in the split to get more of a 50/50 split, I've moved my feet more to the corners and less front and back. It seems to work a lot better.

I don't have a whole lot of confidence landing in that split position just yet. My trailing leg feels a lot weaker in that position than my front let. I'll add some split push presses into my routine on the days I'm doing jerks to help get some strength and confidence in my back leg.
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