DE Lower - Small PR w/vids

[JOKER47]

DE Lower today. Been a rough week at work and at home. Feeling a little under the weather the last couple days.

Please Right-Click and "Save As" before viewing videos!!

Warmups -
DB cleans - 1x20
Windmills - 2x10 - Each arm

Box Squats -
95lbsx2x5
135x2x2
155x2
165x10x2 - w/light bands
Don't think I've posted video of me box squatting yet. Pretty sure I need to keep working in them.
Any advice or observation from the masses?
Set 4
Set 8

Olympic Pulls - **WARNING** View the videos at your own risk. They are pretty fugly. (Form-wise.) Iron Lion and CCJ, your input is greatly appreciated.

High-Pulls -
225lbsx2x2
Set 2, I think

Snatches -
135x1
155x1
155x1
170x1
185x1 - PR
Please look at the first 2 for form critquing:
135lbs
155lbs

This is so ugly, just look for the amusement.
185lbs fugly snatch


Pull-Throughs -
3x10 - Light bands

Rolling Thunder - First time trying these. Not an "offical" rolling thunder, as my handle was only 1.5" thinck or so. (I think they are suppose to be 2"?)

90lbsx1 - Lifted once with each hand
135lbsx1 - Lifted once with each hand
180lbsx1 - Lifted once with each hand
180lbs Rolling Thunder


Had a good time and felt pretty good afterwards. Should start back in on event training next week.

Any and all comments are appreciated,
Joker

 

[coolcolj]

You need a wider grip on the snatches. The bar should sit in your hip crease when your standing and bent ever so slightly forward at the knees and hips.

For example my thumbs are an inch or two outside of the outter rings and I don't have long arms

also pull the bar slowly off the floor, then slowly speed up towards the knee, but don't full explode until your at knee level or just above. It's all to do with leverage and bar speed.
In fact I don't really explode hard until the bar reaches mid thigh for me. Doing them from the hang will teach you where to explode it.
If you go fast too soon, you will not be able to mainatin the same bar speed all the way through. Save it for when your at the optimal leverage point. ie your stronger in partial dead then at the bottom etc

With the pulls you muscling it up too much, your not using your hips fully - remeber, when the arm bends the power ends
The hips transmit the force through your arms to the bar, keep em long and loose, and full pop your hips forward and thrust through your heels and get up on yoru toes.
Then the bar momentuem bends the arms and flies up.
It looks like your getting the arms pulling and bending a bit too early.
The body should end up like a bow at full extension just like hyper or reverse hyper.

Also the same tempo as I described above would apply, but for your goals to help your dead you can ignore that

also you pressed out that 185lb powersnatch, I wouldn't count that
But you ahd if you knew how to quarter squat dip under it

 

[JOKER47]

Excellent. Thank you.

I will give the wider grip a try. I tried with a little wider grip before, and it didn't feel very natural or comfortable. But, that may just have been lack of experience doing the lift. I'll widen it an inch or so each side next week.

Great advice on the high-pulls, too. I cut-n-pasted your whole post. I will incorprate that as well into next week.


Thanks man,
Joker

 

[coolcolj]

I just edited my post - recheck it

 

[JOKER47]

*LOL* Yeah, and if you remember last week, I pressed out that PR, too. It wasn't a full press, so I'm countin' it.

But, I hear ya, man. Thanks. I was really curious how much I could actually get over my head pulling like that. I am going to lower the weight, and work on the things you suggested for the next several weeks.


Joker

 

[b fold the truth]

I'm having problems with Elite tonight...can't read all the things that people are posting. I'll catch the vids on Saturday my friend.

B True

 

[JOKER47]

I'm having problems with Elite tonight...can't read all the things that people are posting. I'll catch the vids on Saturday my friend.

B True

No problem, man. Thanks. Spatts gave me a spanking about the band setup already on AIM.

However, I do have a question to ask you about it for the application of Strongman. (The band set up, that is.)

When you see the vids, you'll probably see what's wrong right away.*LOL*


Joker

 

[b fold the truth]

No problem, man. Thanks. Spatts gave me a spanking about the band setup already on AIM.

However, I do have a question to ask you about it for the application of Strongman. (The band set up, that is.)

When you see the vids, you'll probably see what's wrong right away.*LOL*


Joker

Yeah...change the bands It might not be a bad 'aux' exercise to help with the tire flip though...as you suggested.

Snatches: Look at how your knees are turned in before you even start the first pull. I'm just thinking that this might take the legs/hips out of the exercise completely...I dunno. I start with a closer stance and toes slightly pointed outwards. I'm not good at these though...

Rolling Thunder is 2 3/8"

B True

 

[JOKER47]

Yeah...change the bands It might not be a bad 'aux' exercise to help with the tire flip though...as you suggested.

Will do. I might play around with them the other way as an auxillary like you mentioned just to see what I come up with. Thanks.

BTW, all Spatts had to say was "Holy Shit!" over and over....*LOL*

Snatches: Look at how your knees are turned in before you even start the first pull. I'm just thinking that this might take the legs/hips out of the exercise completely...I dunno. I start with a closer stance and toes slightly pointed outwards. I'm not good at these though...

I didn't notice that. I know I am standing a little wider than "normal" for oly pulls. I'll bet you are right, though. My back does feel like it does most of the work on those.

Rolling Thunder is 2 3/8"

B True

Oh god......... I'll be lucky to get BOTH my puny-ass hands around that.

As always, thanks B,
Joker

 

[coolcolj]

single arm dumbell hang power snatches will teach you how to power snatch properly - it is helping me a lot

much less technical than a bar, so its a good way to get the feel first up

other than that you might want to go back real light and practise from the hang for a while and then from block set to the right height, since you don't have bumpers

form first and then load will follow as I always get told

 

[JOKER47]

single arm dumbell hang power snatches will teach you how to power snatch properly - it is helping me a lot

much less technical than a bar, so its a good way to get the feel first up

other than that you might want to go back real light and practise from the hang for a while and then from block set to the right height, since you don't have bumpers

form first and then load will follow as I always get told

Yes, you are right. I will be dropping the weight and working on form for a while.

Do you have a video of "single arm dumbell hang power snatches" that I could reference?


Joker

 

[coolcolj]

Soon I'll have some,

I'm up to 40lb dumbells for 4 reps (2 each side) - next session I'll top up at 45lbs and see how I go and film it hopefully

It just teaches you to really extend the hips and complete the pull
Nice workout for the cuffs as well. I lower the dumbells overhead press style.

 

[t3c]

nice man!!!

post your videos of every workout...these are great

you look VERY explosive and with CCJs form help you are going to be awesome.

when I watched your box squat videos I pictured myself unracking the bar and getting slingshotted accross the room LOL

 

[Mike_Rojas]

Man that's great. Keep posting those vids. You have raw power and explosiveness that needs some fine tuning, but you'll get there.

Now I know how I can force myself to "sit back" when I do box squats.. lol

 

[b fold the truth]

Do you have a video of "single arm dumbell hang power snatches" that I could reference?

Joker

I have a video of Becca Swanson doing 110 snatch style

B True

 

[Lord_Suston]

Joker- the setups looks good but I can't view the vids from my school's pc. one question though what is a rolling thunder???

 

[gymtime]

I thought you'd be taller.

 

[coolcolj]

You should set the camera up higher man - aim it up -

 

[JOKER47]

Gymtime> You are always so much help.

Mike/T3C> You guys are killin' me. But, I guess I had that comin'. My tie downs have already been moved to a more correct location.

Suston> It's basically a one-handed, rotating, thick handled deadlift. Mine was only 1.5" or so, B-Fold just told me it needs to be 2 3/8" for a true rolling thunder.

CCJ> I actually probably just move it back away from me more next time I tape those.




Thanks guys,
Joker

 

[BigWh1tey]

thats a mighty strange band set up you got going , i think you should maybe change that.

 

[JOKER47]

thats a mighty strange band set up you got going , i think you should maybe change that.

Duly noted, and I have been reprimanded as well. (Note the above posts.) Thanks though. The change has been made. The bands will be directly under the bar when I am fully seated on the box.


Joker

 

[coolcolj]

My dumbell power snatch clips are up in my unloaidng phase wokrouts thread

 

[coolcolj]

My dumbell power snatch clips are up in my unloaidng phase wokrouts thread

direct link

http://www.elitefitness.com/forum/showthread.php?postid=2958821#post2958821

 

[JOKER47]

direct link

http://www.elitefitness.com/forum/showthread.php?postid=2958821#post2958821

Thanks man.


Joker