Clean and Jerk Feedback Please...

Brian Williams · 04-13-2012, 01:18 PM

Got great feedback on my snatch earlier this week so here's my clean and jerk. Previous PR was 190# for C&J. Got 200# twice (with a little press out on the 2nd one). I definitely feel like my 200# Jerk's were not as crisp and quick as they need to be.

Clean and Jerk Video

Thanks in advance!
Brian

Matt Morris · 04-13-2012, 01:32 PM

Hey Brian,

Here is what I'm seeing at first glance

1) tighten your lower back as you get set, and keep it super tight throughout your lift. It looks like your back gets a bit soft as the weight breaks the ground.

2)you could be more patient (delay when you pull) and aggressive(pull like a squirrel invaded your nether regions) with your second pull.

3) on your jerk, punch under the bar more, once your elbows hit full extension, they should stay there, you are trying to extend and then catch the bar.

Keep it up!

Keith Miller · 04-13-2012, 05:57 PM

To add to what Matt said, try and bump the bar off your thighs!! You're barely getting a brush, and the 195 lift didn't look like it touched you at all. You want the bar to hit so that if you were to let go after the bump the bar would go flying away from you. Also, get under faster. Use that bar to pull down under the bar and get there yesterday!!

Brian Williams · 04-14-2012, 08:47 AM

I thought the clean was taught both ways - both the brush, and the hard bump of the hips. I was under the impression that both were legit. Is this not the case? (or are you saying my brush is too light and it should be heavier but not the super hard bump some lifters use.)

Thanks!

Greg Everett · 04-14-2012, 09:23 AM

Brian -

The bar needs to contact the upper thigh in the clean - but I will disagree with Keith - it shouldn't bang in a manner that would send it flying away from you. That would require both the bar being allowed to get away from your body first, and the hips coming too far through it.

In your case, the issue is mainly that you don't shift your weight back as you separate the bar form the floor. You're lifting it straight up from where it starts, so you're forced to chase it with your body, which will prevent you from staying over it long enough, and opening up all the way, which will then prevent the full contact of bar/body.

So when you break the bar, get the weight back toward the heels more while maintaining the same posture. Keep pushing the bar back as it passes the knees to maintain your balance while keeping the shoulders somewhat in front of the bar. Don't explode until the bar is high on your thighs. When you do, keep pushing the bar in to yourself with your lats and open your hips a bit more - think of vertical legs and shoulders slightly behind the hips.

Keith Miller · 04-15-2012, 10:27 AM

Quote:

Originally Posted by Greg Everett

Brian -

The bar needs to contact the upper thigh in the clean - but I will disagree with Keith - it shouldn't bang in a manner that would send it flying away from you. That would require both the bar being allowed to get away from your body first, and the hips coming too far through it.

Greg, just so you know where I'm coming from, this is what I'm being taught now by a guy who's been training under the influence of the Eastern European lifters, Alex Lee. It's taken me a little while to change my manner of thinking about this, and I'll admit I'm not sure it's better than just getting a brush.

Greg Everett · 04-15-2012, 11:15 AM

Keith -

What Alex Lee does works for him, certainly, I would never tell him to do it another way. To clarify, I don't mean to say that what he's telling you is "wrong", but it's extreme, and it doesn't work well for everyone. Hard contact is good, and I like it - but to say you want it to hit so hard that it would fly away from you if you didn't control it in my opinion puts too much emphasis on excessive hip extension. Again, however, that may be a cue he used to get you to do something and not a perfect description of what he actually wants - I do that with my own lifters sometimes.

This article talks all about my opinion on this particular topic - http://www.catalystathletics.com/art...?articleID=125

Keith Miller · 04-16-2012, 06:12 PM

Quote:

Originally Posted by Greg Everett

Keith -

What Alex Lee does works for him, certainly, I would never tell him to do it another way. To clarify, I don't mean to say that what he's telling you is "wrong", but it's extreme, and it doesn't work well for everyone. Hard contact is good, and I like it - but to say you want it to hit so hard that it would fly away from you if you didn't control it in my opinion puts too much emphasis on excessive hip extension. Again, however, that may be a cue he used to get you to do something and not a perfect description of what he actually wants - I do that with my own lifters sometimes.

This article talks all about my opinion on this particular topic - http://www.catalystathletics.com/art...?articleID=125

Totally understand what you're saying!! I realize that different cues work for different people and there are some lightly different techniques various people use that work for them. Thanks for the clarification!!

Brian Williams · 05-23-2012, 12:44 PM

Hi Greg,

Here's the next video just power cleans. I'm really trying to have the bar contact my hips and on a few reps, it's kind of close - sometimes it misses and sometimes it hits the middle of the thigh instead of upper thigh. Take a look if you have a minute - any more tips appreciated!

EDIT (Skip to 2nd video)

http://www.youtube.com/watch?v=D3433-t_8ag

EDIT: Actually I was so disappointed with the above video after watching it a few more times, I went back to your video and book and then did the drills this morning and slowly worked my way back up to 185 as technically it's my rest day. So honestly - ignore the above and watch this one instead:

http://www.youtube.com/watch?v=AiMquNm0kHc

Thanks again!
Brian

Greg Everett · 05-28-2012, 03:13 PM

Much i mproved and pretty damn good. I would say just 2 things - most importantly, open up the hips slightly more at the top of your pull - you don't need to get way back, and not even as far as you do in the snatch, but a bit more; and make sure you stay over the bar but keep your weight back a bit more throughout the pull.

but good work - you have made good progress.