Originally Posted by Simon Jacobsson
So I've worked on jumping through the heels, but still the bar bumps away. I tried comparing what a heel jump looked like without the bar to how it looks with it, and it seems like my hips travel forward and slight downwards without the bar. But as soon as I'm jumping with a bar the hips travel forward and not as much downwards.
I'm also getting more double knee bend without the bar than with it.
Here's a link to todays heel jump.
I was thinking the problem might be tight elbows, but as you can see the elbows hasn't really had a chance to bend when the bar is already traveling forward.
I really need to learn to scoop the hips down and forward so the bar can brush the thighs and travel up rather than just forward.
Any suggestions?.. This is getting a bit frustrating.
Yeah you're still throwing those hips in. The best way to think about it, because there's way too much wrong information out about oly technique and it really over complicates things and easy frustrates, is:
What's the best way for the human body to generate the most force possible and as fast as possible? Jumping. So that's pretty much what all oly lifting is is jumping; and you're adding weight to the jump by holding a bar. To increase the height of your body jump, you add more weight to increase the force of the jump. So with that said, in your videos you are not really jumping but hip thrusting, more than likely mimicing someone. So to help the frustration is to think about it this way , just jumping with different hand spacing on the bar (snatch/cl). Now, what is the best position for the human body to generate that maximum jump? The power position, which is say you were going to do a vertical jump, and you are going to jump as high as possible, you're standing tall and you start half squatting down before you lift off, but you go down in super slow motion. The point where you half squat the deepest, like in a basket ball tip off, is the power position, or what alot of people call "bar at the mid thigh" or "bar at pockets" or 2nd pull, or pretty much what you're doing in the new video. But in the new video you're really just throwing horizontal force into the bar. Instead 1) vertical jump without the bar, jump AS HIGH AS possible, 2) then jump as high as possible without the bar BUT without ankle extending
, and you'll see yourself levitate up 4 inches with feet still flat like they were still on the ground. it looks like you levitate up and down. 3) after doing this 10-20 times just simply hold onto a bar loosely and do it again, and you have yourself a hang clean or hang snatch depending on hand spacing. the big
key though, is that by not extending onto your toes, you're body will not tilt or bend and the bar will immediately jolt up in a straight line, and this is the most efficient way to resist gravity for the bar. by raising onto your toes the above post will happen + the tilting which will add angled force, that'll turn body mass + bar mass into a V, the body force will go "/" (leaning back) and equal and opposite force will go "\" (bar path) so the bar path will fly forward, because your arms are still attached it will come back to you to form an arch or you'll jump forward. this is something you'll see in alot of American lifters with bad snatches compared to cj or international field, because they all over extend onto their toes and torso hyper bend back at the top. or in another way to think out it, what's a more efficient vertical jump to reach maximum height? jump angled backwards, angled forwards, or straight up and down? straight up and down but to do so you cut out the directional flipper (swimming), the ankle extension.
I pretty much over killed this. 1), 2), 3) will really fix the problem. then the 1st pull is just about putting the bar into the power position, which is from the ground, simply extend knees till your shins are 90 degrees, this will clear the path, extending past 90 degrees loses leverage, like a wrench. then you just raise back up a little bit, bar is then in the power position, and then just jump.