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Old 09-24-2011, 03:19 PM   #1
Nik Werre
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Default Clean Critique please

Long time listener and first time caller. I train alone so I need some help with correcting my lifts. Thanks for any input!!



http://vimeo.com/29458984


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Old 09-26-2011, 03:06 PM   #2
Greg Everett
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Overall, looks pretty good.

The first thing that stands out is a need for some ankle and upper back mobility improvements. Loosen that stuff up and you'll have a better pulling position and squat position.

Start position looks fine, but try to get your weight back a bit more right as the bar separates. This slight forward imbalance is made a bit worse by the way you finish extending, which is not to finish - push with the legs and snap the hips just a bit more and you'll get more speed on the bar as well as rebalance yourself.

Because you're moving into the bar slightly and not opening up all the way, you pop the bar off your legs a bit forward, and then reach your hips forward under it. Engage your back and push that bar up against yourself as you finish to ensure it's traveling straight up in immediate proximity to you and pull the elbows up and out a bit more before bringing them around the bar.

When you pull down into the squat, you reach your hips forward under the bar a bit rather than sitting straight into a squat. This is probably simply because you're already off balance forward a bit, but also because you didn't finish the drive with your legs.

When you receive the bar, you can see that forward imbalance and the natural adjustment back to flat feet - with more weight, that usually won't happen - you'll just collapse and drop it forward. You can see the heels forced in as the legs are loaded also, which is from the tight ankle and long ass leg combo.

SO - stretch your face off; shift your weight a bit farther back over your feet as the bar leaves the ground and keep it there; wait a moment longer to explode (try to have the bar contact you higher on the thigh); push through the floor as you extend your hips instead of just popping the hips into the bar; pull the elbows high and to the sides with your initial effort to pull under before bringing them around the bar; sit the hips straight into your squat instead of sliding them forward.
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Old 10-02-2011, 06:33 AM   #3
Nik Werre
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Thanks alot Greg!!!

For what it's worth, I was the guy who asked about having long legs in the paleo solution podcast a while back. We're slowly improving. Thanks again!!

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