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Sistersteel
07-24-2009, 01:01 AM
Finally, demo videos for the snatch made to address some of the most common issues with beginner and intermediate lifters.

Part 1: Setting up

YouTube - Snatch Demo Series Part 1: Snatch Diagnostics/Setup

Part 2: Dead Hang Snatch
YouTube - Snatch Demo Series Part 2: Dead Hang Snatch

Part 3: Snatch Balance/Drop Snatch
YouTube - Snatch Demo Series Part 3: Snatch Balance/Drop Snatch

Part 4: Pulling Sequence From Above the Knee
YouTube - Snatch Demo Series Part 4: Pulling Sequence from Above the Knee

Part 5: Pulling From Above the Knee
YouTube - Snatch Demo Series Part 5: Pulling from Above the Knee/ Hang Snatch

Part 6: Pulling Sequence From the Floor
YouTube - Snatch Demo Series Part 6: Pulling Sequence from the Floor

Part 7: Eccentric Pulling
YouTube - Snatch Demo Series Part 7: Eccentric pulling

Part 8: Accessory Pulls
YouTube - Snatch Demo Series Part 8: Accessory Pulls

Sistersteel
07-24-2009, 01:04 AM
Part 1: Setting up
YouTube - Jerk Demo Series Part 1: Setting Up

Part 2: Dipping
YouTube - Jerk Demo Series Part 2: Dipping

Part 3: Drive and Catch
YouTube - Jerk Demo Series Part 3: Drive and Catch

Part 4: Jerk Balances
YouTube - Jerk Demo Series Part 4: Jerk Balances

Part 5: Other Types of Jerks
YouTube - Jerk Demo Series part 5: Other types of jerks

Part 6: Other Jerk Assistance
YouTube - Jerk Demo Series Part 6: Other Jerk Assistance



Misc Stuff Regarding Bar Height:

For the Clean
YouTube - Clean Analysis: Clean Bar Height

For the Snatch
YouTube - Snatch Analysis: Bar Height Among 3 Different Drills

Sistersteel
07-24-2009, 03:56 AM
***How to Do a Snatch Lift in Weight Lifting ***





Step 1
Step to the bar and get positioned. Place your feet hip-width apart, with the bar directly over the balls of your feet. Set the bar right over the point where your toes meet the rest of your foot.
Step 2
Assume the starting position. Bend your knees, lower your hips and grip the bar with your hands. The hands should be in a wide position - wider than shoulder width - so that you can do a full squat with the bar at arm's length overhead. Comfort is the key. Drop the hips as though you were going to sit in a chair.
Step 3
Start the lift. Keep your back slightly arched and push your feet as though you were trying to push through the floor. As you lift off of the floor, you want your hips, shoulders and the bar to all come up together at the same rate.
Step 4
Keep the bar as close to your legs as possible as you raise the bar past your knees. The bar should brush your thighs as you lift it.
Step 5
Drive your legs and lift your body to a complete extension, in a jumping motion, as the bar reaches mid-thigh. Prepare to extend the bar overhead.
Step 6
Shrug your shoulders back and start to bring the bar up and overhead. Lift your elbows out to the side and keep them above the bar for as long as possible. Propulsion and explosion are the keys as you lift the bar.
Step 7
Pull your body under the bar when you have reached the point where it is high enough to control. This is a quick move that gets your body in position to finish the lift.
Step 8
Catch the bar and drop under it, in a squat position with your legs bent and the bar overhead.
Step 9
Lock your arms so that the bar is overhead, and rise up out of the squat position to finish the lift. Once you get up, make sure your feet are on line. Wait for the referee to give you the down signal and then set the bar back down.


Tips & Warnings


The key to this lift is in the quick "flip" when the bar reaches shoulder height. A fast lifter who can get under the bar is in good position to lift the weight.
Make sure you feel comfortable before you lift. That's half the battle.
This is a very difficult procedure, so be sure to use the proper technique.
Attempt this lift only with proper supervision.
Lift only weights that are within your capabilities.

Sistersteel
07-24-2009, 04:05 AM
***How to Do a Clean and Jerk in Weight Lifting***




Step 1
Step to the bar and get positioned. Place your feet hip-width apart with the bar directly over the balls of your feet. Set the bar right above the point where your toes meet the rest of your foot.


Step 2
Use a closer grip than you would with a snatch lift. Place your hands just about shoulder width apart.


Step 3
Begin to lift the bar by pushing your feet through the floor. Barnett advises, Keep your shoulders, hips and the bar all moving at the same rate of speed. The bar will get to about mid-thigh.


Step 4
Give your shoulders a big "shrug" and jump your feet out to the sides as you raise the bar to your shoulders.


Step 5
Catch the bar across your shoulders with your elbows held high. You'll be in a squat position with bar slightly under your chin.


Step 6
Be careful not to let your elbows touch your knees - this is an infraction that will disqualify your lift.


Step 7
Slowly rise up out of the squat until you're standing straight with the bar on your chest.


Step 8
Catch your breath and get ready for the next stage of the lift. Take a deep breath and dip down before you raise the bar overhead. Have you ever had someone come up behind you and put their foot at the back of your knee? That's the sort of movement you'll feel in your legs as you begin the dip portion of the lift.


Step 9
Push your feet back into the floor as you dip - you'll feel the weight begin to rise quickly as you get into an erect position. The bars actually bend and whip as the weight first comes down and then begins to rise above you.


Step 10

Split your feet with one leg forward and the other one back. Bring them on line, and wait for the judge.




Tips & Warnings


Because of the pause in the lift at the shoulders, lifters can generally lift more in the clean and jerk than in the snatch.
Feel comfortable before lifting, and step to the bar with confidence.
Speed is your best asset.
This is a very difficult procedure, so be sure to use the proper technique.
Attempt to lift only with proper supervision.
Lift only weights that are within your capabilities.

Sistersteel
07-24-2009, 04:10 AM
***How to Get Into Olympic Weight Lifting ***




Step 1
Decide if Olympic weight lifting is something that you want to do.
Step 2
Contact the United States Weightlifting Federation by visiting its Web site (usaweightlifting.org). This is the official organization for Olympic weight lifting. Tell them where you live (city and state); they will be able to tell you where to find clubs and coaches.
Step 3
Go to the nearest certified club or gym in your area for a site inspection.
Step 4
Select a gym and a certified coach to work with. Don't start on your own.
Step 5
Learn to go through the steps in lifting by working backward. The biggest mistake people make is to try and get in position and lift from the floor. It is important to learn backward - from the point where the bar is in the air. Break down the lift from the last moment to the first. Coaches know this and will teach you where your body (http://www.ehow.com/how_16794_olympic-weight-lifting.html#) is supposed to be in the course of a lift.


Tips & Warnings


Only go to clubs that have been certified by the International Weightlifting Federation.
Develop a comfort level with a coach. Look for someone who has had success with other lifters. Levels vary, but find someone who has the certification so you begin to pursue the sport properly right from the start.
Find lifters who have worked with your coach and interview them about their experiences.
Make sure you're in reasonable shape before starting any weight lifting program.
Try and find a program that works with your schedule so that you will stick with the training.
Power lifting and Olympic weight lifting are very different. Don't think that just because you are a power lifter you can move right into Olympic-style weight lifting.

Sistersteel
07-24-2009, 04:20 AM
***How to Train like an Olympic Weight Lifter ***




Step 1
Plan on training twice a day on Mondays, Wednesdays and Fridays and at least once a day on Tuesdays and Saturdays.
Step 2
Work on squat lifts and overhead lifts in the morning sessions. This is where you try and build strength. You may lift a little heavier weight and do some military presses in the morning to build your shoulders.
Step 3
Practice the technical exercises in the afternoons. "he second session of the day is where you'll try and perfect technique. You may work on the actual snatch and clean and jerk lifts, but also do exercises that help you with individual elements of the lifts.
Step 4
Do additional abdominal work in the second session. Build a natural belt around the abdominals. Do crunches, jackknifes and hanging leg raises all to strengthen Your abdominal muscles.
Step 5
Work on the technical lifts on Tuesdays and Saturdays. You do power snatches and power cleans on those days. These are lifts that focus on the individual power elements.


Tips & Warnings


Power plus speed equals strength. Work on building strength, not bulk.
Lift every weight as quickly and as explosively as possible. Try to stay strong but stay quick as well.
Focus on your technique. It can be as important as raw strength.
Never push too much weight. Injuries are a key part of the sport. If you are injured, you can't train. So stay within your limits.
Don't overtrain. Be sure to take at least one day off a week. Weakness can set in if you overtrain.

Sistersteel
07-24-2009, 04:28 AM
***How to Watch Olympic Weight Lifting ***




Step 1
Find an event to attend. Visit the U.S. Weight Lifting Web site and click on the calendar icon to see a list of events. You're going to see a dynamic and explosive sport.
Step 2
Understand the rules of Olympic weight lifting. In competition, each lifter gets three lifts in the snatch, which is the first event, and then three lifts in the clean and jerk. The best lift in each is added up and that is how you get your total.
Step 3
Listen to the announcer. A good announcer will explain whether a lift is good, and also mention what is coming up next. An announcer can make all the difference in your experience as a spectator.
Step 4
Look for explosive lifts. Olympic weight lifting is all about speed. Watch for the lifters to explode into the lifts as they set themselves. Watch for locked elbows at the finish of the lifts.
Step 5
Keep an eye on the lights on the scoreboard. As lifters put the weights down, look for the lights on the scoreboard. Three referees will press buttons: a white light if it is a good lift or a red light if the lift is not good. Two out of three rules, so if you see at least two white lights on the board you know the lifter will get credit for the lift.
Step 6
Watch the different weight classes. There are eight different weight classes for male lifters and seven for women. These are based on the size of the lifters obviously. The women are up and coming and a lot of fun to watch.
Step 7
Don't be afraid to cheer. Olympic lifting is a lot of fun. The lifters really get excited when the crowd is into the event.


Tips & Warnings


Don't be confused between Olympic weight lifting and power lifting competitions. Olympic weight lifting is a sport that is built around just two different lifts.
Try to find an event that features both men and women lifters.
Stay out of the lifting areas. Dropping weights can be dangerous.

Sistersteel
07-24-2009, 04:35 AM
***How to become an Olympic Weight Lifter ***




Step 1
Begin training as a weight lifter by joining a local gym and obtaining a certified coach to help you learn how to lift properly. Work on your weight lifting skills 3 to 5 times a week to build up the skill and strength necessary to enter contests.
Step 2
Search online or through resources at your local gym for weight lifting contests so you can begin building a name for yourself in the weight lifting circuit. Gyms often hold weight lifting competitions, in addition to annual contests, all throughout the year in many countries. Enter at a beginners level and frequent other contests so you can get a feel for how the competitors train.
Step 3
Find an experienced and contest savvy Olympic weightlifting champion and trainer. You should seek this trainer only after you have had some initial training as a weightlifter so as to not waste their time. Request private work out sessions with the professional to learn professional trade secrets and get the inside track into reputable contests to build your reputation.
Step 4
Work on a routine that is Olympic weightlifting standard; consisting of snatch high pull, clean high pull, push press, and the jerk or split jerk. Develop a routine that integrates these standard weight lifting moves so you can perfect the necessary moves needed to make an Olympic qualifying round.
Step 5
Join the National Weightlifting Association. Make sure you are part of a club that is also part of the association so you can receive information on Olympic qualifying rounds and compete with others in the field. Qualify for the Olympic trials through hard work and dedication to the craft. You must perfectly execute the necessary moves used in an Olympic weight lifting competition.


Tips & Warnings


Train for at least 3 or 4 years before attempting to qualify for Olympic trials. It is typical amount of time necessary to build the strength and knowledge to compete on the Olympic level.
Work out with different coaches to get different perspectives on weight lifting and integrate these approaches into your own routines for maximum results and efficacy.
Stay clear of drugs and enhancers that could impede your qualification in Olympic trials. You will be disqualified if any illegal substances are found. Illegal is defined by the Olympic committee and is not restricted to illegal street drugs or steroids.
Do not attempt weightlifting routines without proper guidance from a coach.

AlanH
08-11-2009, 06:38 PM
as always sister steel helpful and informative

Sistersteel
08-11-2009, 10:56 PM
as always sister steel helpful and informative

Glad you enjoyed these! I did not think anyone noticed this thread. I am really happy you found it helpful :)

toddbz
08-12-2009, 06:44 PM
Glad you enjoyed these! I did not think anyone noticed this thread. I am really happy you found it helpful :)

Oh I copied every one of them and watch both these and the jerk ones regularly.
Actually I intently read everything you and BI put up. So please continue with the good stuff...plus the avi doesn't hurt...there I said it ;P

Kev
08-16-2009, 10:27 AM
Only reading this now, awesome posts

Ibarramedia
08-16-2009, 12:06 PM
Great tips and advice Sistersteel. I've wanted to dabble in this but no one realy does this kind of lifting in your typical gym. Since I lift alone at home, I guess I would have to be very careful with this.

BrotherIron
08-16-2009, 01:33 PM
Great tips and advice Sistersteel. I've wanted to dabble in this but no one realy does this kind of lifting in your typical gym. Since I lift alone at home, I guess I would have to be very careful with this.

Yes you would. You can do this on your own and honestly if you don't have any intention in competing I wouldn't worry about the Snatch. The Clean & Jerk However is easier to learn imho and have ALOT of carryover in many different lifts.

You'd want to get a pair of Oly shoes (VS shoes aren't very $), an Oly bar (you could get a pendlay bar), some bumper plates, and build a platform.

You'd be surprised though there are Oly Training Facilities all over and alot of the Crossfit gyms are equipped with Oly Lifting equipment.

robert da strongman
09-15-2009, 09:06 PM
good vids

troutman18
09-15-2009, 09:28 PM
good job on the vids

BrotherIron
10-06-2009, 11:05 PM
Here is a video which shows the correct form for the Power Clean. Notice the arched back, the shoulders over the bar, the wrist curling inward during the second pull, the explosive jump as she shrugs like hell.

YouTube - Power Clean

BrotherIron
10-06-2009, 11:06 PM
The power clean is best taught from the top down. This means that the mechanics of the catching, or “racking” the bar on the shoulders is taught first, and the emphasis in the trainee’s mind is on the rack position from the beginning. It is important for him to learn that in the power clean speed becomes important at the top of the pull, not off the floor. The first part of the pull, from the floor to the mid thighs, serves to get the bar in the correct position for the explosive movement that racks the bar, and it is done correctly, not quickly. From the mid thigh on the up the movement must get faster, but it cant be done correctly if it’s not started from the right place. By teaching the top of the power clean first, and only then worrying about getting it the floor, the coach assigns the correct priority to the most important part of the pull, as will th athlete. After all, the first part of the power clean is essentially a deadlift, which we already know how to do. When the top of the pull has been learned, we will slide down a little at a time into a deadlift, making the transition from half a movement to the whole thing.

First, the position at the top, with the back in the hands at arms length, with straight elbows, straight knees, and chest up is referred to as the HANG POSITION. A power clean done from this point is referred to as a hang power clean. This position is assumed by taking the EMPTY back off the floor with the correct grip (hook grip) and deadlifting it into position.

The empty bar with be correct for the vast majority. There is no point in weighting the bar at first, as we are learning the movement only. The empty bar is enough resistance to provide some ballast for elbows to rotate around. A broomstick is too light to have sufficient inertia to stay in place during the turn, and even light weights on the bar at this point with interfere with focus on what the bar should be doing.

Foot position will be about the same for the deadlift, 12-15” apart, with toes and pointed very slightly out, like the stance for a flat footed vertical jump. This is the stance that allows most people to apply maximum power to the ground.

From the hang position, have the trainee unlock his knees, shove his hips back, and slide the bar down the middle of his thigh. This movement should be done with the weight on the heels, and with the shoulders slightly in front of the bar. The chest should stay up and the back should stay locked into position. The bar slides down the thigh as the knees unlock, and butt goes back, and the shoulders should go forward.

Then have him return to the hang position. During the entire movement, the bar must stay on the thigh, touching the actual surface of the leg as it moves down and up. Have him do this short movement until he is familiar with using the hips to move the bar. After he does this short movement a few times, have him lower the bar on down past his knees, and then have hi bend his knees to finish the trip to the mid-shin. It should be noted here that from the point at which the knees unlock then do not move forward as the bar is lowered to the knee, and the knees lower to the floor.

The next step is crucial part of the lift: getting the bar on the shoulders. First, the trainee must put the bar in the right place, on top of the delts with elbows up, and than secondly he must learn how to get it there correctly. From the Hang Position, with correct width grip, have him get the bar up onto his shoulders, any way he wants to right now. It should sit right on top on the front delts, well off the sternum and collarbones. The key to this position is the elbows; they must be up very high, pointed straight forward with the humerous nearly parallel to the floor as possible. Some trainees will have trouble getting in this position due to flexibility problems. A grip width adjustment sometimes fixes this issue. Widen the grip a little as a time till the position is better. If the elbows are up high enough, the bar will clear the bony parts and sit comfortably on the belly of the delts. This position is pain free. It is imperative that he understands that THIS is where the bar goes and NOT anywhere else.

It may take some workouts to stretch his wrists so that this position is tolerable. Wrist discomfort is the most common complaint among lifters.

More on Power Cleans later on……

toddbz
10-07-2009, 03:30 PM
Well hells bells! You took that ball and ran with it!
Thank you so much!

BrotherIron
10-07-2009, 05:37 PM
Well hells bells! You took that ball and ran with it!
Thank you so much!

You're very welcome bud. I'll add more to the written explanation to hopefully give you a full understanding.

tiramisu
10-07-2009, 05:37 PM
The part I haven't got fully worked out is the jumping bit.
... and yes my wrists hate the racked position. I keep stretching but it's still painful.

BrotherIron
10-07-2009, 05:47 PM
The part I haven't got fully worked out is the jumping bit.
... and yes my wrists hate the racked position. I keep stretching but it's still painful.

The jumping part you're working on is best explained this way. When you pull during your second pull, you curl your wrists inward, flexing your lats the whole time keeping the bar close to your body. You shrug as high, fast, and hard as you possibly can to the point you try to touch your ears. While shrugging, come on your toes with a jump.

A great way to practice this part of the clean is to do Clean Pulls from the Hang. That exercise works just that portion of the movement.

toddbz
10-08-2009, 06:02 PM
You're very welcome bud. I'll add more to the written explanation to hopefully give you a full understanding.

Very cool!


The jumping part you're working on is best explained this way. When you pull during your second pull, you curl your wrists inward, flexing your lats the whole time keeping the bar close to your body. You shrug as high, fast, and hard as you possibly can to the point you try to touch your ears. While shrugging, come on your toes with a jump.

A great way to practice this part of the clean is to do Clean Pulls from the Hang. That exercise works just that portion of the movement.

Did those last night and was actually getting my feet off the ground a touch. Bar felt weightless for a good portion of the 2nd lift.
Yeah and instead of bending my arms during the shrug. I shrugged up the wieght then just pushed my elbows inward and up. Is that right?

BrotherIron
10-08-2009, 06:06 PM
......Did those last night and was actually getting my feet off the ground a touch. Bar felt weightless for a good portion of the 2nd lift. Yeah and instead of bending my arms during the shrug. I shrugged up the wieght then just pushed my elbows inward and up. Is that right?

You never bend the elbow during the second pull. They'll bend when they need to. Just think fast elbows and high/hard shrug.

Here is a youtube vid to illustrate what I'm talking about:

YouTube - Hang Clean Pull Jump

toddbz
10-08-2009, 06:16 PM
You never bend the elbow during the second pull. They'll bend when they need to. Just think fast elbows and high/hard shrug.

Here is a youtube vid to illustrate what I'm talking about:


Ahh cool. Yeah i think I'm putting way to much emphasis on what my elbows are going to do rather than just let them do their own thing as the weight comes up.

BrotherIron
10-08-2009, 06:22 PM
Ahh cool. Yeah i think I'm putting way to much emphasis on what my elbows are going to do rather than just let them do their own thing as the weight comes up.

Yes they will bend when the time comes, as john coffee tells me all the time. You should focus on things like shrugging like hell and staying over the bar. The rest will fall into place. Also, you can work on the clean for years to perfect the form.

Also, when you perform the clean think jump your feet out. That will help you when the weight becomes heavier since so many people want to "wuff" the weight up which is wrong.

toddbz
10-08-2009, 06:23 PM
Yes they will bend when the time comes, as john coffee tells me all the time. You should focus on things like shrugging like hell and staying over the bar. The rest will fall into place. Also, you can work on the clean for years to perfect the form.

Also, when you perform the clean think jump your feet out. That will help you when the weight becomes heavier since so many people want to "wuff" the weight up which is wrong.

Got it. Cool thanks!

HammerStrength12
10-10-2009, 12:45 AM
I'll have to give that a try. I ALWAYS pull too early with my arms. Even when I tell myself not to, it's really annoying. Getting over that mental barrier is really tough for me...

BrotherIron
10-10-2009, 02:29 AM
I'll have to give that a try. I ALWAYS pull too early with my arms. Even when I tell myself not to, it's really annoying. Getting over that mental barrier is really tough for me...

I suggest you begin by working the clean pulls from the hang. It will reinforce good habits and what you need to do. Also, when teaching the clean you should always do it from the top down.

So, time to get started and we'll work on your technique.

bad bad leroy brown
10-10-2009, 10:38 PM
Started doing power cleans last week. On 5/3/1 and I work them in before squats. Getting better. I'll make a video and post it so I can get critiques.

BrotherIron
10-11-2009, 01:20 PM
Started doing power cleans last week. On 5/3/1 and I work them in before squats. Getting better. I'll make a video and post it so I can get critiques.

Work technique before you begin adding weights. I see way to many people putting more and more weight and using their arms to lift the weight which will only lead to injury and halt any progress you were making.

I also suggest you stick with triples when working Oly Movements. Your form will break down trying to hit 5's when performing Oly movements and therefore reinforce bad technique. You're better off doing 3 sets of triples than a 5/3/1.

bad bad leroy brown
10-12-2009, 12:14 AM
I start ligth and work for about 5-6 sets of triples. I know that a lot of it is form and getting everything to work together.

BrotherIron
10-12-2009, 12:21 AM
I start ligth and work for about 5-6 sets of triples. I know that a lot of it is form and getting everything to work together.

All of it is form bud. Once you've mastered that the weight will literally feel like a feather even when working with 100+ kg.

Also, don't forget to hook grip.

bad bad leroy brown
10-12-2009, 09:25 AM
All of it is form bud. Once you've mastered that the weight will literally feel like a feather even when working with 100+ kg.

Also, don't forget to hook grip.


Hook grip all the time. Found a video of Jeremy Frey doing some cleans

8YsTtiwXY9M&hl=en&fs=1&

crashcrew56
10-12-2009, 11:36 AM
What do you think about foot position at the finish of the lift? Do you think you should finish with you feet in the same position as you started? When I'm doing cleans I spread my feet during the jump.

BrotherIron
10-12-2009, 02:22 PM
What do you think about foot position at the finish of the lift? Do you think you should finish with you feet in the same position as you started? When I'm doing cleans I spread my feet during the jump.

You ARE supposed to "jump your feet out" during the second pull. Just don't spread your feet out too far though b/c it will put strain on the hip girdle.

Squid
10-12-2009, 04:50 PM
I need to improve my wrist flexibility, any tips BI? awesome topic by the way

BrotherIron
10-12-2009, 04:54 PM
I need to improve my wrist flexibility, any tips BI? awesome topic by the way

Take a weighted bar and rack it and work your wrists back and forth while shifting the bar while on your clavicles.

Also, take hand of the wrist you want to work on and pull it back towards your head with th palm of your hand facing away from your head. This will help stretch your wrist and forearm.

BrotherIron
10-12-2009, 05:00 PM
Hook grip all the time. Found a video of Jeremy Frey doing some cleans

8YsTtiwXY9M&hl=en&fs=1&

Good video but I see a few things he's not doing. His shoulders aren't over the bar in the starting position and he's not staying over the bar long enough imho which is seen by him moving forward on the last rep. He also isn't jumping his feet out. It would appear he is "woofing" the bar up a bit and isn't finishing the movement. The elbows SHOULD NEVER be facing down. They should be facing out.

It is though a good visual example of the power clean. I'm just a perfectionist and those lil tweaks can add quite a bit to your lift.

toddbz
10-13-2009, 02:21 PM
So since we're all trying to learn here. I figured I'd put up quite possibly my worst display of a 'power clean'. Not sure if BI even wants to start with critiquing or just turn the computer off ;)
Hey I stepped up to the bar correctly! That's a plus

YouTube - oct 09 104

Now weight was simply to heavy here, but there are so many other issues here...one being the sper duper jazzy tunes that are playing at the time.

Sistersteel
10-13-2009, 02:32 PM
You sure you did not hurt yourself doing that? lol

toddbz
10-13-2009, 02:38 PM
You sure you did not hurt yourself doing that? lol

Oh sure kick a guy when he's down! ;P
No thank god I didn't! But watching that I still don't know how I walked away with my spine intact.

I must be dumb, brave or thirsty for knowledge for posting that up HEHE

Sistersteel
10-13-2009, 02:40 PM
Oh sure kick a guy when he's down! ;P
No thank god I didn't! But watching that I still don't know how I walked away with my spine intact.

I must be dumb, brave or thirsty for knowledge for posting that up HEHE


Hey. There is no better way to learn. You owe us another video when you get the technique down pat.

BrotherIron
10-13-2009, 02:40 PM
So since we're all trying to learn here. I figured I'd put up quite possibly my worst display of a 'power clean'. Not sure if BI even wants to start with critiquing or just turn the computer off ;)
Hey I stepped up to the bar correctly! That's a plus

YouTube - oct 09 104 (http://www.youtube.com/watch?v=sAtcSqqdJuU)

Now weight was simply to heavy here, but there are so many other issues here...one being the sper duper jazzy tunes that are playing at the time.

Don't ever think I'm going to rip anyone a new asshole. Oly lifting is the most technically difficult training there is hands down. I'll be working on my technique for years to perfect it. It's just the way it is. You can be doign this for 10 years and not have it perfect.

Now lets work on this. First, your starting position. Watch your video, see how your shoulders are inline with the bar on the floor and your knee's are in front of your shoulders? You want your shoulders over the bar. Yes, I know it feels weird and almost wrong but to properly lift the weight and to get the most out of the first pull this is how you must set up. So next time drop the weight in half and lean forward a bit, getting your shoulders over the bar. Secondly, when you drive your legs down through the floor your hips dont go forward till the second pull, all the while your shoulders still remain over the bar. Thirdly, when you slow the video down you see your arms break (meaning they're not fully stretched) during th first pull. This takes your back out of it and utilizes your arms which cannot move nearly as much weight. You want to keep your arms straight throughout and shrug high and hard and jump. When the bar reaches your sternum your arms break to help you get under the bar but NOT to pull it up any further.

Now let me say this. It takes ALOT of balls to clean a weight. Hell 99% of people don't do it b/c it's sooooo damn hard. It isn't like pulling a DB for bent over rows or some other easy exercise. This is DAMN hard and its an accomplishment to do it at all. You can do it better though by dropping the weight and remembering to stay over the bar (keep your shoulders over the bar), pull with long arms (keep them straight), and finishing your pull (shrug like a mofo).

I know some ppl would like to see an example so I'm going to record myself to show everyone I practice what I preach.

Sistersteel
10-13-2009, 02:47 PM
Basically, think of your arms as ropes. The arms are doing No work. The path of the bar should be a straight line which is why you want to keep the bar as close to your body as possible.

A good way to work on your power clean is to work on your pulls separately. Separate the bar from the floor nice and slow and stand up perfectly straight with it. Then drop the bar slowly to your knees or just below while maintaining a perfectly tight back and long arms. Then explode at the knees using your legs and your traps. That should give the bar enough height for you to power clean it. Fast elbows!

BrotherIron
10-13-2009, 02:56 PM
Oh sure kick a guy when he's down! ;P
No thank god I didn't! But watching that I still don't know how I walked away with my spine intact.

I must be dumb, brave or thirsty for knowledge for posting that up HEHE

lol, we all start somewhere but what is important is where we finish.

We def want to see another vid in say 2 weeks so we can see the progress.

toddbz
10-13-2009, 02:58 PM
Hey. There is no better way to learn. You owe us another video when you get the technique down pat.

Oh I think so to.


Don't ever think I'm going to rip anyone a new asshole. Oly lifting is the most technically difficult training there is hands down. I'll be working on my technique for years to perfect it. It's just the way it is. You can be doign this for 10 years and not have it perfect.

Now lets work on this. First, your starting position. Watch your video, see how your shoulders are inline with the bar on the floor and your knee's are in front of your shoulders? You want your shoulders over the bar. Yes, I know it feels weird and almost wrong but to properly lift the weight and to get the most out of the first pull this is how you must set up. So next time drop the weight in half and lean forward a bit, getting your shoulders over the bar. Secondly, when you drive your legs down through the floor your hips dont go forward till the second pull, all the while your shoulders still remain over the bar. Thirdly, when you slow the video down you see your arms break (meaning they're not fully stretched) during th first pull. This takes your back out of it and utilizes your arms which cannot move nearly as much weight. You want to keep your arms straight throughout and shrug high and hard and jump. When the bar reaches your sternum your arms break to help you get under the bar but NOT to pull it up any further.

Now let me say this. It takes ALOT of balls to clean a weight. Hell 99% of people don't do it b/c it's sooooo damn hard. It isn't like pulling a DB for bent over rows or some other easy exercise. This is DAMN hard and its an accomplishment to do it at all. You can do it better though by dropping the weight and remembering to stay over the bar (keep your shoulders over the bar), pull with long arms (keep them straight), and finishing your pull (shrug like a mofo).

I know some ppl would like to see an example so I'm going to record myself to show everyone I practice what I preach.

Yeah the session after that the weight dropped considerably. Still think the may have heavier than necessary to learning purposes. If you told me "Todd, for the next month you'll be working with nothing but a silly straw" I'd be cool with it since I'd much rather be proficient than crippled.
Oly lifting has been one of those things that I've always wanted to be good at but honestly only until recently had the balls to try.

toddbz
10-13-2009, 03:04 PM
Basically, think of your arms as ropes. The arms are doing No work. The path of the bar should be a straight line which is why you want to keep the bar as close to your body as possible.

A good way to work on your power clean is to work on your pulls separately. Separate the bar from the floor nice and slow and stand up perfectly straight with it. Then drop the bar slowly to your knees or just below while maintaining a perfectly tight back and long arms. Then explode at the knees using your legs and your traps. That should give the bar enough height for you to power clean it. Fast elbows!

Got it! The whole elbows up is going to suck since I've broken both wrists. That's why they make finger tips I suppose


lol, we all start somewhere but what is important is where we finish.

We def want to see another vid in say 2 weeks so we can see the progress.

Can do! Yeah this next time I'll have my wife whip me with and extension cord if I break my elbows to soon...wait bad example ;)

BrotherIron
10-13-2009, 03:15 PM
Got it! The whole elbows up is going to suck since I've broken both wrists. That's why they make finger tips I suppose

The weight when racked is just on my fingertips. I can't get my whole hand on the bar. It's the same way for me when I front squat.


Can do! Yeah this next time I'll have my wife whip me with and extension cord if I break my elbows to soon...wait bad example ;)

lol, yeah don't give SS any ideas on what to do when she's coaching me.

BrotherIron
10-13-2009, 03:20 PM
....Yeah the session after that the weight dropped considerably. Still think the may have heavier than necessary to learning purposes. If you told me "Todd, for the next month you'll be working with nothing but a silly straw" I'd be cool with it since I'd much rather be proficient than crippled. Oly lifting has been one of those things that I've always wanted to be good at but honestly only until recently had the balls to try.

I work form with 60kg which is 132lbs and start with 40kg which is nothing more than 88lbs. Once the form is good you can work on adding weight, but be sure to do it slowly. You can make one workout for technique and one where you lift heavier weight to get accustomed to handling heavier weight.

toddbz
10-16-2009, 05:11 PM
lol, yeah don't give SS any ideas on what to do when she's coaching me.

Cord got replaced for a wire hanger...so you're good to go


I work form with 60kg which is 132lbs and start with 40kg which is nothing more than 88lbs. Once the form is good you can work on adding weight, but be sure to do it slowly. You can make one workout for technique and one where you lift heavier weight to get accustomed to handling heavier weight.

When I did them this week I worked with 88lb. Super light as far as effort goes but more than enough to let you know of form breaks.
Next week I'll get vids

BrotherIron
10-18-2009, 08:17 PM
............When I did them this week I worked with 88lb. Super light as far as effort goes but more than enough to let you know of form breaks. Next week I'll get vids

Thats the point. You don't need alot of weight on the bar. You're form needs to be "good" before you start packing on the weight. It doesn't have to be perfect but should be good.

ZenFit
04-04-2011, 01:30 PM
good videos! thanks!

Nicolasa77
04-15-2011, 09:21 PM
I think very good....



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Bryan Hildebrand
02-14-2012, 02:07 PM
2012 Arnold Weightlifting Championships:

http://www.rxmuscle.com/strength-articles/5035-arnold-weightlifting-championships.html

magicmile5
02-21-2012, 11:32 PM
2012 Arnold Weightlifting Championships:

http://www.rxmuscle.com/strength-articles/5035-arnold-weightlifting-championships.html

Thanks for the info