Oly lifts for raw power

[mad dipz]

You know... this part of the website is pretty badass. I going to go put my addidas on just for fun....

Personally I decided to get a coach. I was playing w/ power cleans (really muscle cleans...lol) for a few months before I went to the Oly coach. It makes a big difference, even if you can only go once or twice... just to get to see it done, and hear how to do it...hear what you’re doing wrong, etc...

Above it was stated to work w/ an unloaded bar. I disagree, and think using a broomstick is a better choice! Basically, the less weight the better at first (as I am sure mad dipz would agree). I still do some basic movements during my warm-up w/ a stick... Overhead squats being #1. I would ever even try to do one w/ out warming up w/ my trusty stick. The stick is also a great tool for 'dislocating' your shoulder (and working on shoulder flexibility)... which you will have to practice if you want to Snatch.


Training w/ a 'team' leaves very little room for half assing it...ever. People are screaming at you in the hole "stand the fuck up"... I like it personally. Lifting w/ several people that know your potential brings new challenges every session. Loads of competition

ya' I was gonna say use a broom, but I thought it'd be too light for the explosive movement (but of course you can do it slow until you get the hang of it I guess). I should start using a broom before starting instead of the bar, since starting out using the 45 lb bar was most likely the cause of my minor shoulder strain, coupled with lack of flexibility in the movement of the C&J I was doing.

Al, when using lighter weights, do you recommend still going deep in the hole when doing the C&J? I think that coulda been my problem too with my shoulder, since I pulled it high, I didn't emphasize too much of a dip when catching it. I feel like when I caught it, it did something to the bone, or maybe a slight muscle strain. I'm prolly gonna see a doctor really soon to get it checked out, since i feel the pain during pushes, but not pulls.

 

[al420]

Shoulders are a bitch. My left shoulder does not like Snatchs or Jerks, but if I warm up really good I am OK.

I think learing to dip under the bar is a skill, so I would say yes - try to get low even on very light reps. FOr me, I need a little weight to get intot he hole quickly - mostly b/c of flexability, or a lack there of!

 

[stevius]

I don't understand why the bar comes off the thigh. If it's accelerating off the floor the legs aren't going to have much of an effect, right? If anything it's going to slow the upward motion.

Also I found I could jump pretty high with only the bar but after looking at another demonstration it looks like the jump is to alter the foot placement for the catch as opposed to affecting the pull of the bar. If anything, like al420 mentioned, the dip to catch the bar is the tough part. Oh well, I'll keep on practicing to see if I can learn more.