Cleans+Powerjerks form practise vids

[coolcolj]

I'm having problems keeping my spine from flexing. How does one go above fixing that?

Any Olylifters also how is my form in general?

Right click on each link and save before vieiwng to avoid problems
155lb mid thigh Hang clean into front squat + 3 power jerks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_155MTHangClean+3PowerJerks_5June03.mpg


175lb power clean + 2 powerjerks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_175PowerClean+2PowerJerks_5June03.mpg

 

[T-Rage]

I looked for your spine to be bending but I don't see it. Can you describe where it occurs?

 

[coolcolj]

well in the front squat and in some of the power jerks.

 

[dood]

Why haven't you posted your workouts in a while? I basically follow your routine and like looking at what you do.

 

[coolcolj]

Well I'm deloading at the moment so nothing exciting

here's what I did yesterday


Oly Lifts

Warmups - Did doubles on mid thigh hang power clean + power jerk, 45lbs, 75, 95, 115,

Rest - 2-3 mins
Mid Thigh Hang power clean+front squat + 3 power Jerks - 135lbs, 155lbs

Mid Thigh Hang power clean+ 2 power Jerks - 175lbs
Power clean + 2 power Jerk - 175lbs
PowerJerk off the rack - 175lbs x 2
Mid Thigh Hang power clean+ 3 power Jerks - 155lbs
PowerJerks off the rack - 155lbs x 3,
135lbs 2x3

Working on form mainly.


Power Rack Chins - partial L shaped grip

warmups - Chins BW x2

Tempo - 10X0 Rest - Alternating sets with the jumps - 2mins between each

BW 6x3

fast - touching chest on bar


Jumps

Rest - Alternating sets with the Chins - 2mins between each

1) Standing Long Jumps - 5 jumps - 5-10 sec rest between each
2) 3 Standing highjumps over wooden staff set at 32-34inches
3) Double Standing Long Jumps - 3 sets - 5-10 sec rest between each
4) Double Standing Long Jumps of a 12 inch box - 3 sets - 5-10 sec rest between each
5) Double Standing Long Jumps of a 12 inch box - 3 sets - 5-10 sec rest between each
6) Double Standing Long Jumps of a 12 inch box - 3 sets - 5-10 sec rest between each

did some vertical jumps here and there as well.

 

[the People's Champ]

nice lifts. I think you have good form, but on the front squat, it looked like you had a hard time balancing yourself on the way up for a quick second. maybe you were ascending a little too fast?

Otherwise, impressive form.

 

[coolcolj]

nice lifts. I think you have good form, but on the front squat, it looked like you had a hard time balancing yourself on the way up for a quick second. maybe you were ascending a little too fast?

Otherwise, impressive form.

I sorta keeled forward a bit, my glutes wanted to take over

I still have problems with my beck bending a bit in the front squat bit. Not sure how to fix it.

 

[IronLion]

By bending do you mean that you feel like you are falling forward? This is a common problem...the easiest fix is to do a lot of hands free front squats until you can learn to rack the bar as high as humanly possible, literally if you can breathe...it is too low. I used to dump max attempts forward a lot b/c of the same problem...keep those elbows high, even at the floor.

 

[b fold the truth]

I wish that I could give advice...but yours look so much better than mine as it is...

B True

 

[coolcolj]

Well sorta falling foward, but my back keeling forward a bit -ie curved like a banana

 

[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.