DE Lower, Oct 8: Lots Oly Vids

[Zander1983]

DE Lower October 8

Hang Snatch
90 x 3 x 3 sets

Power Snatch
132 x 1 x 3 sets

Hang Clean
176 x 1 x 3 sets

Speed Deadlifts
220 x 1 x 6 sets

Dimel Deadlifts
132 x 20
176 x 10
220 x 5

Rack Deadlifts from 2 plates
308 x 3 x 2 sets

1-leg Hamstring Curls
22 x 10/leg x 2 sets

DB Swing Throughs
22 x 10 x 2 sets

CCJ, if you're around, how's my form looking on the olys? I'm not very confident with them and don't think I've posted any vids before...

Took about 50 minutes all up.

 

[Mike_Rojas]

Nice man. I'd like to hear CCJ's comments, too. I've been throwing in a little oly lifting myself.

 

[Cochise (M-Wave)]

I don't know about the form but it looks like you were using lots of speed on the olympic lifts. Keep it up.

 

[delldell2]

I don't know as much about oly's as CCJ, but I could tell you what I noticed.

1. Good acceleration
2. On the hang snatches, the bar was way too far from your body. It was much better on the power snatch
3. Your hips move forward instead of up
4.On the hang clean, you're not fully racking the bar. I don't know how that doesn't hurt your wrists.

Nice vids and nice song. Do you lift in your room, is that an apartment? lol, that's pretty cool.

 

[Zander1983]

I don't know as much about oly's as CCJ, but I could tell you what I noticed.

1. Good acceleration
2. On the hang snatches, the bar was way too far from your body. It was much better on the power snatch
3. Your hips move forward instead of up
4.On the hang clean, you're not fully racking the bar. I don't know how that doesn't hurt your wrists.

Nice vids and nice song. Do you lift in your room, is that an apartment? lol, that's pretty cool.

Thanks for the tips. Much appreciated.

I lift in one of the rooms in my house which is a combined study/gym.

 

[Zander1983]

Bump for CCJ.

 

[b fold the truth]

Don't forget on the snatches that the bar travels up in a straight line...never out in front (I don't think). Never curl it up...always drop under it and catch it as it rises.

B True

 

[Zander1983]

That's correct, b fold. My form was actually better on the heavy power snatch compared to the light hang snatch, when I had to make sure everything was right in order to complete the lift.

 

[Zander1983]

Bump for CCJ.

 

[thebrute]

zander...i don't know what fire you got in ya..but keep it brotha...you are continually gettin stronger!!! tb

 

[coolcolj]

Looks pretty good. You have the feel and timing for these

Some things I noticed straight away, you need to get the shoulders a bit more forward at the start of the power snatch, at least in line with the bar or slightly in front, your centre of gravity is a bit further back more like a deadlift. Back is slightly rounded, and yes it is tough to keep the back straight in the snatch, I have problems myself
Putting the hips higher should fix both I think. line the bar up at the base of the toes or ball of foot.

And squeeze the bar slower off the floor.

With the hang power cleans, you need to bend your legs a bit more, basicly like a RDL

And in general try and keep the bar within an inch of the body all the way - at elast inline with the body when standing straight, as you do arch back in the explosion phase. This is for safety and leverage reasons.
Partially because your hips aren't fully popping forward as well. Make the bar hug the contours of your body. The bar actually touches my hips on the way up.

One way is to lead the movement by throwing the head up and back - shove the floor away and pump the hips forward instead of pulling the bar up. If you think of just moveing the head up and back, things fall into place

 

[kingc_79]

man nice workout...i dont know much on the form of the oly's but you had alot of speed and power..you get stronger and bigger every workout...keep it up

 

[Zander1983]

Thanks CCJ. Excellent advice. Lots of practice on my DE Lower days from now on

And thanks guys.