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Old 10-09-2010, 10:16 AM   #21
Samuel Hughes
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Join Date: May 2010
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Mark, I have the same problem, but even worse. Though I am still not able to consistently reproduce a good bottom position, I think I have found the problem. It is allowing my knees to come forward enough. For me, this translates into ankle flexibility. I can't tell what you have on your feet (oly shoes?), but if I elevate my heels fairly drastically (1-2"), get into the bottom, then force my knees forward I seem to see improvement. Your lumbar is straighter than mine, but the real problem is getting into lumbar kyphosis. If you play with this, let me know what you think as I need input as well.
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S. Emile Hughes

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Current Lifts (December 2010): BW 166lbs; 285lb Bench Press; 315lb Squat; 175lb Overhead Press; 405lb Deadlift; 205lb Power Clean
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Old 10-18-2010, 03:14 AM   #22
Mark Hammer
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Thanks for the reply Sam.
I am actually wearing Do-wins. 2.5" heel on them. I know what you mean on the heels though. I tried the other day with no shoes on and crap it was hard. I wasn't even going heavy.

Things i have tired since I first wrote this post:

I actually raised my heels even more in the off chance that i need my knees even further forward. I had them up about 5cm and the result was, great position in the bottom but, severe drive forward as the heels were too high.

I have tried to open the heels Slightly wider as Gant said. I helps a little.
Pushing the knees out more helps a little too. But too far on each and i lose so much strength and natural positioning it is obviously not good.

The biggest thing i have found in thie past week is my elbows and breathing. I always knew keeping them up high was a must but, even though I was trying hard i couldn't do it as high as i would like to. This week after trying a great drill and by doing Frankenstein Squats i have fixed it a little. Mind you i have Kyphosis in the Tspine. It doesn't help either, but i have tried heaps to fix that and it stays the same (actually using two tennis balls taped together and working on the t spine before cleans and front squat helps a little)

The Frankenstein Squats make sure the shoulders are up, otherwise it just rolls straight off. Also great as i have a wrist injury.
The drill was almost like a quarter squat till i touch a box. Very high box. My coach noticed that I tuck my bum to try and keep the torso high rather than elbows high and this range of the squat is where i needed the fix. I will post a video of it tomorrow. It has helped but Still not perfect. Actually before i do i will check the 1/4 squat Greg has in the vidoes on this site and see if it is the same thing. I can't do that now as i am at work and no video programs on this computer. Will add to this post later.

Breathing. I have found if i do singles i am pretty good but as soon as i take in a 2nd breath to do doubles or triples my form immediately dissapears. I can't seem to get in enought air for the 2nd rep. So i am sticking to singles and sort of max effort training for front squats. Yesterday i pulled off 15 singles with 120kg with decent form. I will play with this for a while and see if i can eventually get my goal of 130 by the end of October.

I have found i need more mobility in my aductors and a little in the hamstrings, now the feet are slightly wider. I also need some more T spine mobility. My ankles seem good but, i still work on them

As for forcing into Lumbar Kyphosis (do you mean lordosis or hyper extension?) i would never try it. I want a 170kg FS and a 150kg clean. If i can't do that by being natural i just wont do it. It is not that important to me.
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Old 10-18-2010, 05:49 AM   #23
Samuel Hughes
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Join Date: May 2010
Posts: 400
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Quote:
Originally Posted by Mark Hammer View Post
Thanks for the reply Sam.
I am actually wearing Do-wins. 2.5" heel on them. I know what you mean on the heels though. I tried the other day with no shoes on and crap it was hard. I wasn't even going heavy.

Things i have tired since I first wrote this post:

I actually raised my heels even more in the off chance that i need my knees even further forward. I had them up about 5cm and the result was, great position in the bottom but, severe drive forward as the heels were too high.

I have tried to open the heels Slightly wider as Gant said. I helps a little.
Pushing the knees out more helps a little too. But too far on each and i lose so much strength and natural positioning it is obviously not good.

The biggest thing i have found in thie past week is my elbows and breathing. I always knew keeping them up high was a must but, even though I was trying hard i couldn't do it as high as i would like to. This week after trying a great drill and by doing Frankenstein Squats i have fixed it a little. Mind you i have Kyphosis in the Tspine. It doesn't help either, but i have tried heaps to fix that and it stays the same (actually using two tennis balls taped together and working on the t spine before cleans and front squat helps a little)

The Frankenstein Squats make sure the shoulders are up, otherwise it just rolls straight off. Also great as i have a wrist injury.
The drill was almost like a quarter squat till i touch a box. Very high box. My coach noticed that I tuck my bum to try and keep the torso high rather than elbows high and this range of the squat is where i needed the fix. I will post a video of it tomorrow. It has helped but Still not perfect. Actually before i do i will check the 1/4 squat Greg has in the vidoes on this site and see if it is the same thing. I can't do that now as i am at work and no video programs on this computer. Will add to this post later.

Breathing. I have found if i do singles i am pretty good but as soon as i take in a 2nd breath to do doubles or triples my form immediately dissapears. I can't seem to get in enought air for the 2nd rep. So i am sticking to singles and sort of max effort training for front squats. Yesterday i pulled off 15 singles with 120kg with decent form. I will play with this for a while and see if i can eventually get my goal of 130 by the end of October.

I have found i need more mobility in my aductors and a little in the hamstrings, now the feet are slightly wider. I also need some more T spine mobility. My ankles seem good but, i still work on them

As for forcing into Lumbar Kyphosis (do you mean lordosis or hyper extension?) i would never try it. I want a 170kg FS and a 150kg clean. If i can't do that by being natural i just wont do it. It is not that important to me.
Thanks for the reply, will definitely check out your video.

Ironically, I think my form gets better as the reps get higher. I did some breathing squats for the first time the other day and by rep 20, I felt tired and weaker, but solid in the movement.

I was saying lumbar kyphosis is my problem... the infamous butt wink. I came across this post from Gant Grimes' website since then, http://www.70sbig.com/?p=2978, I'll let you read it and tell me what you think.
__________________
S. Emile Hughes

Workout Log

Current Lifts (December 2010): BW 166lbs; 285lb Bench Press; 315lb Squat; 175lb Overhead Press; 405lb Deadlift; 205lb Power Clean
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Old 10-22-2010, 05:28 PM   #24
Mark Hammer
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Join Date: Aug 2010
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Sorry i haven't posted that video yet. I have been having some trouble with my internet at home. Torential rain does that to things where i live.

I finally got to look at all of Greg's vids and what i am doing is not there. I am not even sure how my coach got it but it seems to help. will try and post today.

I have however found another problem altogether. it seems i may not pressurising my whole torso, even though i thought i was, and my body crumples because of it. I originally just thought it was for multipule reps.
I tried a belt the other day, for the first time ever, for lifts over 115k and the squat became extremely better in terms of form.
I actually managed to squat 125kg for 5 singles and then thought it was so easy i would try more. managed to do 3 singles at 130kg both new PRs. Not sure if that may be your problem but, it may be worth a look.

Having said that i am not a big fan of belts and i will still try to get stonger with out the belt and work on the pressure thing, too. But if i need it for the heavier stuff i will use it.
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