10-8 workout excerpt videos - critique please

[hazard52003]

Posting up some videos from my workout today.. pretty self explanatory.. video quality is horrible because its my cell phone camera.. and the camera is facing the side.. like i said.. not great but it gets the job done.. please critique.



*need to be faster under the bar on the drop snatch before and work on catching posistion



*need to be faster under the bar and keep back tight.. lost back tightness and my back is rounding.. not good at all



*pretty solid

[madaozeki]

Not bad for a cell phone camera!

1. On the drop snatch, you're using too much leg drive. You won't be able to simulate getting under the bar fast when you're driving the bar almost to lockout. Work on doing these with zero leg drive and your speed'll increase. On the overhead squats, really concentrate on keeping the back tight and try to get yourself lower and lower. Right now you're hitting about parallel. It would be great if over time you could get down several more inches with everything perfectly solid.

2. Upper back rounds right off the floor, and you lean over (ie. hips rise and back angle increases). Concentrate on setting up strong, flattening the back, and then squeezing the bar off the floor while maintaining that exact same back angle until the bar passes the knees. It's going to be impossible to push the weight much heavier until you fix this.

3. Not bad, but why behind the neck and why snatch grip?

[hazard52003]

yea drop snatches i totally agree.. too much leg drive and just kind of riding the bar down.. and yes i know about how high im squatting everything there.. just because im not terribly flexible and it may be hard to tell from the videos but im 6ft 2 so its hard for me to get all the way down there..

cleans thanks for the criticism i knew something was off about my first pull but i couldn't put my thumb on it.. i think core strength might have something to do with that as well but i'll work on that as well... also P.S. 205 is my current PR 2nd time i've ever cleaned this weight

for the pressing im using that combination because i feel very un-stable in the OH squat position around 155lbs so im hoping to increase my shoulder and OH stability strength with that movement.. this was also a PR btw.

thanks a lot mezzie i really appreciate it.. going to try to get some snatch videos.. and maybe some jerks/presses/squat videos too

p.s. mezzie i know i've seen before your interested in "internet" coaching and have drawn up sample routines for people before.. after i fix some of my glaring form flaws you think you could share some of your ideas with me?

[madaozeki]

yea drop snatches i totally agree.. too much leg drive and just kind of riding the bar down.. and yes i know about how high im squatting everything there.. just because im not terribly flexible and it may be hard to tell from the videos but im 6ft 2 so its hard for me to get all the way down there..

Yup, I had no idea you were 6'2! Flexibility should come if you keep at it. Do lots of volume (6 doubles, 10 doubles, etc) with 75-85% weights and stretch in the bottom position lots.

cleans thanks for the criticism i knew something was off about my first pull but i couldn't put my thumb on it.. i think core strength might have something to do with that as well but i'll work on that as well... also P.S. 205 is my current PR 2nd time i've ever cleaned this weight

Well if that's a PR you're not even close to your potential! With a firmer 1st pull, you'll be in a much stronger position to apply power to much heavier weights. Again, drop the weight to the 75-85% range and do a ton of doubles, keeping that back rock-solid.

for the pressing im using that combination because i feel very un-stable in the OH squat position around 155lbs so im hoping to increase my shoulder and OH stability strength with that movement.. this was also a PR btw.

Good idea!

thanks a lot mezzie i really appreciate it.. going to try to get some snatch videos.. and maybe some jerks/presses/squat videos too

p.s. mezzie i know i've seen before your interested in "internet" coaching and have drawn up sample routines for people before.. after i fix some of my glaring form flaws you think you could share some of your ideas with me?

Sure, you just let me know when you're ready

[Marc27Default]

Your build looks a lot like mine. Looks like you have relatively long shin bones and limbs in general. Im still working on getting my back arched in the clean recovery without sagging or rounding forward. My clean recoveries look very similar to yours. I'm hoping that focusing on whipping my elbows up as high as I can and practicing front squats more will help me get it right.

[hazard52003]

Your build looks a lot like mine. Looks like you have relatively long shin bones and limbs in general. Im still working on getting my back arched in the clean recovery without sagging or rounding forward. My clean recoveries look very similar to yours. I'm hoping that focusing on whipping my elbows up as high as I can and practicing front squats more will help me get it right.

back tightness all around is something I REALLY need to focus on.. hopefully with some corrections to the 1st and 2nd pull my back will be in a better position for receiving the bar as well.

[hazard52003]

Some Clean&Jerk vids from today's workout.. any insight would be awesome! thanks guys!

[madaozeki]

Cleans are looking really sharp!

Something you can do to get that bottom position more flexible and lower:

On your warmup sets, when you receive the bar and sink to the bottom, hold the position for a few seconds, keeping everything tight, and really try to stretch into the position. Eventually you can work on receiving the bar down there, since your receiving position is still quite high (though you're getting down there nice and fast!).

You're definitely on the right track

[ChadWilliam1]

On the very last C&J you missed the jerk partly because you jumped backwards.

I didnt read all of this I will give my you my input.

Try arching your back as hard as you possibly can. Make sure it is very tight. Do some snatch grip and clean grip deadlifts and focus on the tight back.

It looks as if your catching the cleans too far forward. It is hard for me to tell exactly but I think you are humping the bar away from your body or you just are not actively keeping it close. Both are easily corrected. This may be because your back is rounding and that is what gives me the idea of you catching it forward.

Anyway the extension is looking well. Nice pull on the bar It looks like your second pull is starting in a good spot too. Good job.