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Old 01-21-2009, 08:31 AM   #11
Brian Lawyer
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yes. just remember that the shrug is pulling you down after the jump has lifted the bar up.
Thanks Coach. Another question, same topic. In your book, you make a point about practicing transitioning from Hang to Mid-hang position, and vice versa. Is this done via hips or via knees?

Also, could you elaborate on the importance of transitioning between the two positions. It appears to be just a matter of inches....well I guess depending on how long your legs are.
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Old 01-21-2009, 09:06 AM   #12
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knees, and that's the point and the importance - it's very common for athletes to begin scooping immediately after the bar passes the knees rather than waiting until it's a bit higher on the thighs. this means less hamstring tension, and consequently less snap in the 2nd pull.
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Old 01-21-2009, 09:48 AM   #13
Brian Lawyer
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knees, and that's the point and the importance - it's very common for athletes to begin scooping immediately after the bar passes the knees rather than waiting until it's a bit higher on the thighs. this means less hamstring tension, and consequently less snap in the 2nd pull.
That is what I thought. I think this is also the point my O'Lifting coach has been trying to ingrain in me. He has a different coaching style, where as he is not real concerned with where the bar is (i.e. hang or mid-hang), but he is really wanting me to get that full knee extension prior to jump/shrug. He is looking at my shins to see that they are vertical or beyond vertical prior to the jump/shrug.

So in theory, aren't my shins supposed to be approximately vertical as the bar passes the knees (i.e. hang) and therefore at mid-hang I am reaching the beyond vertical point with my shoulders well out in front of the bar.

Also, just so we are on same page with different terminologies, is your reference to the "scoop" the same as my reference to the "jump/shrug" cue....
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Old 01-21-2009, 07:24 PM   #14
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Well... You don't want full knee extension. Kind of close, but not full.

Regarding shin angle.... maybe close to vertical, but I don't find that a helpful marker for 2 reasons. One, if it's a little off vertical, are you really going to be able to tell? Two, I'm not sure if the shins should be perfectly vertical at that point - probably a little forward of vertical actually.

The scoop is the forward movement of the knees under the bar during the double knee bend. It would occur at that "jump" moment, but it's not really the same thing.
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Old 01-22-2009, 11:12 AM   #15
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Thanks Greg. This thread has been very helpful to me. Between you and my coach I think I am putting two and two together and getting a really good first pull. I'm extending through my knees to the mid-hang position, holding the bar in real tight with my lats, at which point my shoulders are well forward of the bar, then I hit my jump/scoop/shrug and boom weight pops up. Good things happen when you set yourself up with the correct first pull!!

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Well... You don't want full knee extension. Kind of close, but not full.
I know what you mean.

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The scoop is the forward movement of the knees under the bar during the double knee bend. It would occur at that "jump" moment, but it's not really the same thing.
Got it.
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