Cleans+Powerjerks form practise vids

[coolcolj]

BTW I just put up another clip of a set I did after the 175lb one.

I hang power cleaned up 155lbs, with a small jump here. and then did 3 power jerks, these ones I attempted to dip deeper and push the hips back more. The first 2 reps were a bit slower on the dip, the 3rd one was shallower and slightly faster, thus the jerk snapped more I think.

right clck on it and save
http://www.members.optushome.com.au/blitzf...rks_5June03.mpg

The other clips - when I jerked it was all quads

 

[IronLion]

You will get a lot more out of your clean if you pull the bar in closer to your hips. In other words think about having it drag up your thighs and as it gets to your hips they eplode forward and up. The bar will fly up a lot easier and the rack will be smoother b/c of it. The good part is that your hips look explosive enough to hit 250 right now, if you can syncronize their release with the bar.

 

[coolcolj]

well my form is variable right now, sometimes I do keep the bar real close other times not so.

I have an idea to help improve my arm bend problem and shrug etc
tomorrow after my squats I'm gonna try some hang cleans from the knee position, trying to keep my traps relaxed back arched, arms loose and then just slamming the weight up by shoving the floor away keeping the foot flat. Normally I sorta pull on the bar and this is causing me an odd technique and feel with plenty of arm bend and not enough trap action. This will be much more like how I jump, almost the same position as well. I think this will be a win win for me, help improve my form and better transfer of power to my jump etc

I'll post some clips,
maybe of my squats too with 330lbs - 1min singles

 

[IronLion]

hey, when you get the bumper plates you should try some stiff arm pulls...that is where I really got good at using my hips and not pulling with my arms....just take the bar from the floorand pull it as hard as you would for a clean, use your hips, come up on your toes, but never let the arms bend....so it looks like a power shrug from the floor

 

[coolcolj]

I already do stiff arm pulls with the metal plates

why do you drop em at the top?


I might try that - stiff arm pulls and the hang cleans I described, without any normal cleans for a month and see if it helps. Plus front squatting again, I haven't done any for months

 

[IronLion]

I drop them b/c I don't want the weight pulling me forward as it comes down. I typically use much more than my clean max. It enables me to overload my hips even though I cannot fully rack a weight. I also do heavy power shrugs in the rack after the floor pulls to further hit my traps. I find that after working heavy in both these movements a max clean or snatch is just an issue of putting it together, I already have more power than I need.

 

[edgecrusher]

The form looks pretty good overall, I think I see what u are talking about w/ bending forward, it occurs when U initially rack the bar. It looks as though U are bringing your hips back, as oppsed to straight down. As you said, your glutes are taking over.

I think it may be just a slight flexibility imbalance, perhaps somewhere in the calf that is preventing your descent. How long have U been wearing the Oly shoes?

 

[edgecrusher]

2 more things CCJ, Where exactly do U rack the bar? And, I haven't seen your pics in a while, are U becoming slightly internally rotated?

 

[coolcolj]

The form looks pretty good overall, I think I see what u are talking about w/ bending forward, it occurs when U initially rack the bar. It looks as though U are bringing your hips back, as oppsed to straight down. As you said, your glutes are taking over.

I think it may be just a slight flexibility imbalance, perhaps somewhere in the calf that is preventing your descent. How long have U been wearing the Oly shoes?

I've had my oly shoes for about 5 months now I think.

I haven't front squatted in a while, so I am a bit rusty there. I need to take a wider stance to stay more upright and sit straight down. I ahve problems breaking parallel though if I sit straight down, which is probbaly why I sit back more

2 more things CCJ, Where exactly do U rack the bar? And, I haven't seen your pics in a while, are U becoming slightly internally rotated?

More or less on my front delts, maybe not right butt hard up against my throat, but close.
You mean my shoulders rounding forward? No I don't think so, I work hard external rotor strength, flexibility, and definitely work my back more than my pecs.

Maybe I just need to pull my shoulders back and jam the bar back more

 

[coolcolj]

I drop them b/c I don't want the weight pulling me forward as it comes down. I typically use much more than my clean max. It enables me to overload my hips even though I cannot fully rack a weight. I also do heavy power shrugs in the rack after the floor pulls to further hit my traps. I find that after working heavy in both these movements a max clean or snatch is just an issue of putting it together, I already have more power than I need.

OK - yeah on the Polish Training Champions tape from Ironmind - those guys do pulls without going onto the toes, just basicly an explosive clean deadlift with a shrug and then they free fall the barbell down with the hands still on it, but not actually droping it.

Yeah I normally use a weight that is about where my next projected MAX PR will be, helps me get used to the weight.