I am having a serious disconnect with hip drive in the clean and snatch - Page 2

Arden Cogar Jr. · 11-08-2009, 05:37 PM

Quote:

Originally Posted by Martin Bonn

good luck with all that! gotta be hard to work with weights that must feel so light for you! i admire your patience!

Martin,
Olympic lifting is so humbling. I love it. It's so technical it requires perfection in order to get it right. Given that age is catching up with me, from a dynamic standpoint, I love this stuff. It's keeping me young.

I've been at it about two years now. Full movements right at a year. Slowly but surely.

Thanks so much.

I did get my session in today.

On my snatches, I noticed that I'm not jumping forward, so that's good. On one of the reps with 85, I really bounced it out and pulled my head back. Bad - really bad bar trajectory. I'm still bumping the bar too much. I need to think vertical extension and less throwing my head back. The head back is really causing the bar trajectory to go out front. I did some pulls at the end and I think I'm getting the idea. I think?

http://www.youtube.com/watch?v=Fow8ZaA0xMo

I then did some cleans. I think I remedied part of the row. This one is going to be hard as I'm almost pausing when the bar is touching my mid to upper thigh. Lots to work on here.

http://www.youtube.com/watch?v=qhBM0pVlYgM

I think the cleans might actually be better. Maybe.

Thanks again everyone.

All the best,
ARden
All the best,
Arden

Brian DeGennaro · 11-08-2009, 05:56 PM

Arden, think of that thigh brush as your cue to explode as fast as you can as opposed to a pause. Re-teach yourself to GO! at that exact moment.

garrett stack · 11-09-2009, 02:34 AM

it may help to take it off the floor slower for a while

Arden Cogar Jr. · 11-09-2009, 10:34 AM

Quote:

Originally Posted by Brian DeGennaro

Arden, think of that thigh brush as your cue to explode as fast as you can as opposed to a pause. Re-teach yourself to GO! at that exact moment.

Thanks Brian. I'll do that. Pop and Drop. Unfortuantely, I'm relegated to doing power movements until my left knee heals up. It's close, but I'm going to give it another week.

All the best,
Arden

Arden Cogar Jr. · 11-09-2009, 10:35 AM

Quote:

Originally Posted by garrett stack

it may help to take it off the floor slower for a while

Thanks Garrett.

I'm finding that when I'm working on one thing, I forget others. I hate that. Information overload. Part of me wants to go into my next session and simply free my mind and lift the weight. See what happens.

Don't know if that makes any sense? But I feel as though I'm trying to do too many things and I'm getting worse technically.

Very frustrating. But part of improving.

All the best,
Arden

garrett stack · 11-09-2009, 04:19 PM

Arden I know exactly what you mean , not exactly the most proficient myself but I know that my coach getting me to pull the bar steady off the floor and then explode as Brian said as fast as possible over the knee helped me to improve the hitch/pause I had in my lifts.
Hopefully you'll find a cue that works for you.

Brian DeGennaro · 11-09-2009, 04:58 PM

Arden, try this for a warmup:

Use about 40kg, that ought to be very light for you. Snatch/Clean deadlift the weight to your thighs, making sure to sweep those knees far back. Pause for a second there and then explode straight UP, turning that bar over as soon as you explode (think using the arms to PULL UNDER the bar rather than pull up). Do a few reps with that pause. Eventually string it together where you have a pause for one rep and then just go straight through for the second.

I've been using this drill as a warmup every day and I have improved my positioning, speed, and timing so much from it. Make sure you spend some serious time using this to warm up, like 5-8 sets. You'll feel awesome and be able to make a big jump to the next weight.

Martin Bonn · 11-10-2009, 07:19 AM

Quote:

Originally Posted by Arden Cogar Jr.

Thanks Garrett.

I'm finding that when I'm working on one thing, I forget others. I hate that. Information overload. Part of me wants to go into my next session and simply free my mind and lift the weight. See what happens.

Don't know if that makes any sense? But I feel as though I'm trying to do too many things and I'm getting worse technically.

I know EXACTELY what you mean! when i started i really didn t get the double knee bend, so i did pulls off blocks, using straps.
that way you can concentrate on the transition and you can relax your arms (i only use straps for snatches, never cleans: too tight to turn the bar over).
maybe you can give that a shot? it's similar to what brian is saying, only i did it off the blocks so i can set up in peace and really focus on the transition.

This is kinda what i mean, only this time i took it off the blocks, really light weight, just trying to correct what 1 year without a coach had done to me!

Bill Ennis · 11-10-2009, 09:08 AM

I want to thank everyone as well for all the tips for Arden . I've had a problem with the second pull as well . Brian - That thigh brush cue works perfectly for me . I read it just before going to do a snatch workout ; thought GO !!! right at that point and my PR just went up 5 lbs !!
So thanks to everyone - I've found it very instructional.
Bill

Brian DeGennaro · 11-10-2009, 10:43 AM

Keep in mind, 40kg is supposed to be very light. For a big guy like Arden, it's hardly anything, it just puts the bar on the floor for the right height. I use 5kg plates whenever i do that drill.

also, I forgot to mention this, but your hamstrings ought to get sore if you end up doing this right from first set to your last work set. Mine are feeling some knarly soreness today.

Again, I edit. Here is a picture depicting exactly the position I am talking about: