Christina's log

[stephanielynn76]

Well hey... you did good for coming off food poisoning! A "little" workout is better than NO workout... and training is that much harder without adequate nutrition for a few days. Good thing your appetite is back!

[cmg1976]

Thanks Stephanie

[dreahere]

3. deadlift- 1 set of 10 RDL's with 95#, then 2 single reps of regular deadlifts with 135#. I'm still working on my form on this exercise, and I'd like to practice with less weight first, but the smaller plates don't get the bar to the right height so I feel stuck here.

You can raise up the smaller plates by putting them on top of other plates like so:



Glad you're feeling better!

[cmg1976]

You can raise up the smaller plates by putting them on top of other plates like so:



Glad you're feeling better!

Ahh, lightbulbs going off in my head now- thank you

[Worcestershire]

I'm sorry about the food poisoning, that's the worst. Still, your last workout was great considering you were coming off being sick. I'm sure you'll be back to your old self next time

I second the lifted plates on the deadlifts. Also, you might want to consider using your 1.25lb plates for your bench, as (for me at least) I know I can't move up 5lbs on any of my upper body lifts.

[ms_mac]

Glad you're on the mend And the workout was great

[cmg1976]

Ok, starting with the nutrition today: weight this am 126.8 (wtf!)- total bulking fail. Cals for the week averaged 1933 a day, thrown off by the food poisoning/norovirus adventure. I've been eating the last few days though so I figured I'd be back up to my 130 with water wt corrections and all. Broke down as follows:
Mon: 2804 (got sick mon night so I'm sure I lost some of those cals throwing up- sorry, gross)
Tues: 558
Wed: 1183
Thurs: 2064
Fri: 2293
Sat: 1782
Sun: 2841

So hopefully this week will be better.

Workout this am was with my trainer. I felt good when I woke up this morning, but it became clear during the warm up that my stamina is still crap- I was getting winded easily so we kept things light and slow. Oh well it still counts so here it is!

1. Warm up with band walks, single legged squats, inchworms with pushups, bear crawls
2. Timed body wt side step ups and ball slams, 3 times repeated- this is when I knew I was in trouble

Repeated this cycle twice:

1. RDL, 105#, sets of 10. Good news is that I'm getting better about the hip lock, and I felt my glutes more than before.

2. In-line chest press with a hydraulic machine, sets of 10. I'm not sure what the wt was, but I kept hearing him let weight out and he had to spot me the last couple reps, so, not awesome.

3. Overhead neutral-grip press with 15# db's, sets of 10. I can usually do much better than that

Second cycle also repeated twice:

1: Side lunges with maybe a 25# KB? Sets of 10. Easy on my legs, but hard to hold the KB up and away from my chest

2. Pushups with my feet on a 12" or so box: 6 the first time, 8 the second. I did feel good about these

3. 1 arm row, 30# db, sets of 10. Again discouraging as I've done it with 35's before.

I don't work out again until Thurs so I'm going to eat, eat, and eat until then. I just discovered that greek yogurt and ON's chocolate mint protein powder mixes up into this awesome pudding My new go-to when I'm too lazy to get the blender out.

[stephanielynn76]

Well despite the lack of stamina it looks like you still had a good run. If it makes you feel any better my training today was kinda ho-hum too. Apparently you can't live in a continuous state of beast mode.

I eat greek yogurt every night. I mix it up with Dymatize's Cinnamon Bun Casein and some granola for crunch.... sooooooooo good! My husband just ordered some chocolate mint whey... I need to sneak a taste of it...

[cmg1976]

Well despite the lack of stamina it looks like you still had a good run. If it makes you feel any better my training today was kinda ho-hum too. Apparently you can't live in a continuous state of beast mode.

I eat greek yogurt every night. I mix it up with Dymatize's Cinnamon Bun Casein and some granola for crunch.... sooooooooo good! My husband just ordered some chocolate mint whey... I need to sneak a taste of it...

Thanks Stephanie I got the ON choc mint thinking of Ben and Jerry's mint ice cream with the chocolate cookies (far superior to chips imho). But since my bulk is needing a boost I think I'm just going to go buy some and make shakes out of that for a while! But that would decimate the awesome cookie chunks, so... I don't typically have problems eating 2500+ cals a day so I hadn't gotten back into the ice cream habit but these are desperate times, lol. I may have to check out the cinnamon bun option too- my other flavors are pb and vanilla almond so that might round out my collection nicely. And thanks for reminding me about granola!

[stephanielynn76]

Thanks Stephanie I got the ON choc mint thinking of Ben and Jerry's mint ice cream with the chocolate cookies (far superior to chips imho). But since my bulk is needing a boost I think I'm just going to go buy some and make shakes out of that for a while! But that would decimate the awesome cookie chunks, so... I don't typically have problems eating 2500+ cals a day so I hadn't gotten back into the ice cream habit but these are desperate times, lol. I may have to check out the cinnamon bun option too- my other flavors are pb and vanilla almond so that might round out my collection nicely. And thanks for reminding me about granola!

Mmmmmmmm Ben & Jerry's!!! I'm jelly. Seriously I've been pretty bad with my diet this week. I know the time to cut is coming so I'm indulging myself with the thought that, "I won't be able to do this in a few weeks." That is NOT GOOD! You need the calories though so enjoy them.

[cmg1976]

First on the nutrition front: wt 129.2 this am, and have hit 2500 cals every day this week- finally getting back to where I was after being sick. Had a bit of a revelation when I remembered pasta and fried breakfast potatoes- had cut them out last yr when I was losing weight and didn't think of them when I was trying to think of how to get my cals back up. Duh! Now I'm happy and easily hitting the calories

Today's trainer session (only 3 left after today) was mostly legs with sets of 10.

1. Warm up with body wt squats, static lunges, planks and side planks, agility ladder drills and ball slams.

2. Cycled through this twice, everything 10 reps:

a. Hex bar squats- I loved these and I wish my gym had one! I'm guessing it was around 100#- we used 35# plates and I'm not sure what the bar weighed. It felt like a squat/deadlift fusion movement. I may have to check out the gold's gym in town (I go to an LA fitness now) and see if they have these things.

b. A static squat at parallel with 10 front presses using a 25# KB. My legs were shaking! Rested a few seconds and did it again.

c. A static lunge, back knee an inch above the ground while doing a side press with the 25# KB (so arms down, to chest, and up to the other side)- definite quad burn with these.

3. Cycled through this twice, sets of 10:

a. Bench press, 25# db's. Fairly easy.

b. Split squat, 25#KB, 10 per side. We used this roller thing for my back ankle and went deep enough for my back knee to touch the floor- definite burn going on again.

4. Finished with 10 rows on TRX straps- I was horizontal and he held my feet up. These were hard too!

Overall a much better workout than Monday. The pasta and potatoes are working Back to the gym for a squat/deadlift/bench/pullup workout on my own this weekend.

[stephanielynn76]

Yay!!! Great workout and glad to see your doing better! In for weekend workout... I'll be doing legs...

[tina722]

a. Hex bar squats- I loved these and I wish my gym had one! I'm guessing it was around 100#- we used 35# plates and I'm not sure what the bar weighed. It felt like a squat/deadlift fusion movement. I may have to check out the gold's gym in town (I go to an LA fitness now) and see if they have these things.is the bar on the ground or on your back? this sounds interesting!



4. Finished with 10 rows on TRX straps- I was horizontal and he held my feet up. These were hard too! haha. gotta love the TRX. and I bet it was hard with feet off the ground

comments, questions in bold.

Hi! Glad you are feeling better and getting the food in. Have fun with the workout this weekend!

[cmg1976]

Hi Tina! Thanks for peeking in. I was standing in the middle of the hex bar/trap bar with it on the ground- you just squat down, grab the handles and stand up I seriously may have to get one of these for home if I don't switch gyms.

Stephanie- will be watching for your leg workout. Gives me something to aspire to, lol.

[Worcestershire]

Glad to hear you're up and running! I've never heard of hex bar squats before, but they sound interesting. I also didn't know they had chocolate mint protein powder...it kinda sounds like it would make thin mint protein shakes :P

Anyway, keep up the good work

[cmg1976]

Today was a mix of progress and not:

1. Squats
Warm up with bar, 10 reps
65#, 5 reps
95#, 5 reps
115#, 5 reps
125#, 5 reps X3
looking forward to 2 45's on there- getting closer, but these were hard so the next jumps will be slow

2. Deadlift
Warm up with bar, 10 reps
95# 5 reps
115#, 5 reps
135, 4 reps, or maybe 4 singles as I took probably 30 seconds between each one; the bar felt glued to the floor. I'm thinking I'll go back down and work with 125 next week. I just want to get to the 45's so I don't have to do the extra steps to get the bar high enough. It looks like dead lifts are not going to be my strong lift

3. Bench press
Warm up with bar, 5 reps
65#, 5 reps
70#, 5 reps x3. These felt a lot easier than last weekend when I kept failing at the 4th rep- should be able to increase next time.

4. Assisted pullups
20# assistance with a wide grip- not happening. Switched to neutral grip and got 4, then 2 more sets of 4 reps.
This was backwards progress- I am thinking in the future I shouldn't do these on the same day I work deadlifts?

So, happy with where the squats and benching is going, less so with the deads and pullups. May need to select a couple good accessory exercises to help here.

Calories are better, here's the week so far:

Mon 2464
Tues 2497
Wed 2487
Thurs 3061
Fri 2898

Those last couple days weren't intentional, I was just starving! Wt back up to 130.

Three more trainer workouts left (Mon, Thurs, and the following Mon) and then I am officially starting Starting Strength.

[stephanielynn76]

Hey... "some" progress is better than none! Those are a lot of big lifts to be doing in the same workout so cut yourself some slack. Great job on the squats and benching! DL's are a draining full-body exercise. My coach has me doing them last on the days I do them because of this. Once I'm done pulling those heavy weights... I'm done. I'd say either do your pull-ups first or do them on another day. Accessory exercises are a good idea too! Keep killing it girl!

[cmg1976]

Thanks Stephanie- I'm going to try moving pullups to after squats (since they warm me up some) and save deadlifts for last and see how that goes. The other issue I'm having is they both tax my grip- hopefully the chest/shoulder work in between will be enough of a break for that to recover.

Today's workout with my trainer:

Warm up with band walks, walking lunges, body wt squats, ball slams.

Cycled through this twice:

1. Hang cleans with 30#, then 40#, then 50#. This is my first time trying these, so we did a bunch focusing on form. Really love this exercise! The goal is to work up to power cleans but this is a good exercise as-is so I'm going to put some time into perfecting it.

2. RDL's sets of 12- first 100#, then 135#. Had to pause half way through the second set as my grip was failing.

3. In-line cable press, sets of 12- didn't see the weight.

4. Overhead DB press from a lunge position, sets of 12- started with 20# but had to switch to 15's half way through.

Then finished with another set of power cleans, followed by front raises (20# barbell), and some pushups.

Nutrition: avg cals last week were 2657. Wt is up to 130.8, so I seem to be on track for my 2# a month gain in this range.

Upcoming plans: Two more trainer sessions, then I start Starting Strength. Will be subbing barbell rows for power cleans since I don't have that technique yet, and will be adding pull ups since I'm obsessed with being able to do them. I'm going to take 1-2 days a week to practice hang cleans and then start to learn power cleans- this won't be with heavy wt so I can work at it on my rest days. After that, I'll add them to my Starting Strength program. So, it will look like this:

Workout A: squat, bench, barbell row
Workout B: Squat, pullup, press, deadlift

[Worcestershire]

Nice work! I'm right with you with the squats, 135 seems so close yet so far away...

I'm not familiar with the difference between Romanian Deadlifts and regular ones, but 12 reps with 135lbs is fantastic

I've never tried cleans before...how did you like them? I may try them eventually, but I'll probably wait until I have someone who can show me how, whenever that is.

[stephanielynn76]

Checking in! Great job girlie! I'm curious to see what "hang cleans" look like... brb googling that in a few. I am hoping to incorporate more compound moves like that whenever I change up my routine again. Unfortunately I don't have anyone to show me proper technique. I need to keep an eye out around my gym for people doing those types of exercises and ask for help/advice.

So DB OHP from a "lung position?" I have never seen such an animal. I don't think I have the balance required to pull that off...

Keep working at the pull-ups. I used to be obsessed with them too until I started bulking. I now have a growing disdain for them because of the extra body weight... I still do them though. Hopefully dropping 20lbs will make me motivated to push myself with them again.

[cmg1976]

Worcestershire- RDL's start in the standing position, and then you lower to mid-shin and come back up. Easier than pulling from the floor, but a worthwhile variation. I feel them more in my glutes and hams then I do regular deadlifts- I like both exercises. I love the hang cleans, and there are enough good youtube videos that it might be worth playing with. Also some super helpful people around here, but you might have to venture into the over35 section

Stephanie- all the in-line, lunge position stuff is balance hell! That's the "core challenge" part that they always throw in. I suppose it has been good, as my mid-section as come along way, but it definitely makes it harder to lift heavier weights. At least there is no benching on the bosu ball
And LOL at your growing disdain for pullups on a bulk- I was contemplating that myself- never gonna get one if I keep eating like this!

[cmg1976]

Second-to-last trainer workout today:

Typical warm up with band walks, squats, walking lunges, hip internal/external rotation, inchworms with pushups, ball slams
Then, a bunch of agility ladder drills

Cycled through this twice:

1. Front squats, 12 reps, 65#, then 85#
2. An isometric squat with 12 KB presses, I think it was 20 or 25#; repeated twice
3. Same KB doing a press from a kneeling position- starting down on one side and ending up on the other
4. Bench, 12 reps, 60#
6. Curls, 12 reps, 15#

Ended with 15 minutes of hang clean practice

I'm so much happier working at lower rep ranges, but that is just not the way this trainer rolls.... One more workout and I'm on to starting strength with some supplemental practice starting to learn the oly lifts.

Cals for the week averaging 2483 a day so far. Wt was 129.8 this am, but I'm still 5 pounds heavier than my lowest at the beginning of Dec so I think I'm on the right track.

[ilovethe80s]

excited for your Starting Strength program to begin, with that and the bulk, you are going to be one happy woman!

[Vanguard1965]

Great to see your excitement for this new challenge in your life. I have a feeling you are going to do great!

Looking forward to seeing your results from Starting Strength.

[NorwichGrad]

Hi Christina,

First things first before you watch the vids.

The following will seem counterintuitive. Just keep an open mind and it will make sense.. These are more or less my own addition to “The 7 Deadly Sins of Olympic Weightlifting.”

1. Learn to Relax Muscles
The human brain is goofy. Observe people around you when they carry something. Take a UPS delivery guy for example, or a coworker holding a box. When we grab something with our hands, the brain tells the upper body,” Yo Dude! You have something in your hands, brah. I want you to shrug your traps and tense your arms and flex your biceps.” This is normal. But this is also very inefficient.

When you lift, I’d like you to tell your brain to tell your arms and traps:

“Yo Dudes! Relax. You’re not gonna fall off just because you are holding something.”

So learn to relax your arms and traps and trust your hips. HIPS,HIPS, HIPS are 80% of Olympic Weightlifting. Learn how to treat your arms as if they are a piece of rope – they must be straight, yet relaxed.

Important:
a) The more relaxed your arms, the faster the elbow whip.
b) The straighter your arms on the cleans, the more efficient the power will transfer from your hips to the bar. There is an old saying – Where The Elbow Bends, The Power Ends.

Cue Word: Arms Piece of Rope.

Granted, there will be phases of the lifts where your arms will go from “Piece of Rope” to “Piece of Steel.” But for now, learn how to keep arms and traps relaxed and straight while grabbing the bar.

More on this later.

2. Have the Correct Mindset.

Olympic Weightlifting is a lot closer to Martial Arts than it is to Powerlifting. Having the correct mindset is just as important as learning how to use hips.

Question: What is the correct mindset?

Answer: YIN-YANG

You’ve heard of it. It has nothing to do with good or evil. This gross misinterpretation by the West was a result of not knowing anything about the Asian culture.

YIN-YANG is all about BALANCE. Proper balance is key to good life…. and Oly lifting.. They are complimentary and NOT opposing. Without balance, there is only imbalance (I knew my ejumacation was good for something).

Yin-Yang Symbols:



“The Pearl”

In Asian culture, this represents patience, serenity, and calmness. There are phases of Olympic weightlifting where you need to be a PEARL. This mindset is necessary in the first pull.



“The Dragon”

In Asian culture, this represents aggression and OOOOOOMPH!. There are phases of Olympic weightlifting where you need to be a DRAGON. This mindset is necessary in the 2nd and 3rd pull.

In short, you have to be patient when you need to be patient; you have to be aggressive when you need to be aggressive.

You have to learn how to have this complimentary balance. Without proper balance and mindset, your form will either suck and get ‘thumbs down’ on youtube, or you will not be able to lift what you are fully capable of lifting.

REMEMBER: Perfection of movement is the goal. Proper balance is key.

3. Clear Your Head.

Do not think too much. (See, I told you what I’m gonna say is counterintuitive, especially after I just gave you a bunch of info, and I’m about to give you lots more.)

When you accidentally grab the handle of a hot pan, you will quickly let go (I hope). Otherwise, if you hold on to the handle you will get burned. Similarly, when you hit the platform you must clear your mind and just do the lifts. If you think too much, you will get burned. But at the same time, you must control the bar and not the other way around.

[NorwichGrad]

DRILL 1: FEET SHUFFLE

Correct Positions and Cues:
Pull Position/ Start Position – Feet Must be Hip Width
Receive Position / Squat Position - Feet must be slightly wider than hip width. It’s basically squat stance.

Task:
Learn how to shuffle feet from pull to receive. Shuffle sideways. Less air time the better. DO NOT JUMP SIDEWAYS.

“THERE IS NO JUMPING IN OLYMPIC WEIGHTLIFTING!” – Coach Zygmunt ‘Ziggy’ Smalcerz, Current Head Coach of Oly at the Olympic Training Center in Colorado, and 1972 Gold Medalist representing Poland.

PS. Don’t ask me how to pronounce his name. He is simply and passionately knows as ‘Ziggy’ in the US.

DRILL 2: DIRTY DANCING (I gotta tell you I feel goofy posting this vid in the Female Section. Yes, ladies, I also trained the Chippendale dancers.)

Correct Positions and Cues:
Bend Knees 2 -3 inches.
Big Chest, Back Flat. Upper Body Upright.
Feel Weight on Heels

Task:
Learn how to pop and retract hips in one swift movement, while shuffling feet from pull to receive position.
“Pop and Drop”
“Drive Heels into Ground”

Reminder: Do NOT jump. Less air time the better.

DRILL 3: BAR RACK

Correct Positions and Cues:
This is how the bar should be received.
Big chest back flat, shoulders protracted so bar is resting on delts.
Elbows high.
Let bar roll down your body. The bar path down is EXACTLY the bar path up.

Task:
Learn how to properly receive the bar.
Learn correct bar path.

DRILL 4: MUSCLE CLEAN

Proper Positions and Cues:
Extend thumbs and touch hips. This is good reference point as to bar grip width.
Elbows sideways. Big chest back flat. Shoulder down and back.

Task:
Learn how to rack bar AFTER POPPING hips.
Learn proper bar path.

IMPORTANT:
This drill is dangerous for beginners because it can ingrain bad habit of using arms to pull bar upward. Only do a few reps to remind brain proper bar path. DO NOT OVERDO!

Reminder: When doing actual lifts, bar acceleration comes from HIPS, HIPS, HIPS. Arms follow the hips. Arms only guide the bar after hips are popped.

DRILL 5: HANG POWER CLEAN FROM LAUNCH POINT (It’s show time!)

Proper Positions and Cues:
a) Hang Position. Arms piece of rope. Elbows pointed outward. Hook grip. Big chest, back flat, shoulders down and back.
b) Launch Point aka Power Position. Bend your knees. THIS POSITION IS WHERE YOU PULL THE TRIGGER TO ACCELERATE BAR. THIS IS THE START OF YOUR “DRAGONNESS!”
c) Once you get into launch point position by bending your knees 2-3 inches, ensure the correct positions once again:
o Feet are Hip Width
o Big chest, back flat, elbows turned outward, shoulders behind the bar, arms relaxed and straight. ARMS “PIECE OF ROPE”

Task:
POP AND DROP HIPS, RACK THE BAR! KEEP ARMS STRAIGHT WHEN YOU POP HIPS, trust that the force generated by the hips will accelerate the bar upward.

When racking the bar after hip pop, focus on aggressive and fast elbow whip.

Mental Mindset: DRAGON. You must aggressively pop hips, quickly whip elbows, and precisely rack the bar without reverse curling it.

Helpful Tips:

a) Use a weight that will allow you to execute movements correctly. Bar too light, it will not give you proper feeling. Bar too heavy, you will end up muscling it. Experiment with weights.
b) MAKE THE WEIGHT FEEL ‘WEIGHTLESS.’ When you pop hips to accelerate the bar, you should NOT feel the weight until after you rack it. Ask yourself: Did I feel the WEIGHTLESSNESS?
c) On the elbow whip during the rack phase, a good cue is to pretend somebody wants to hurt you. He is a foot away from you. Instead of kicking him in the groin and earn the nickname “Christina the Nutcracker” you show some mercy and crack his chin with your elbows instead. Don’t tickle the bad guy with your elbows. WHACK HIM HARD! That is the ideal elbow whip speed.

Drill 6: HANG POWER CLEAN FROM ABOVE KNEES (YOUR FIRST INTRODUCTION TO YIN-YANG, PEARL-DRAGON aka BALANCE)

You can do these once you are comfortable with Drill #5.

Proper Positions and Cues:
a) Same as above, except once you get into the launch point position,
b) Engage hips (“Bring Glutes Back”) and slide bar down your knees. AT THIS POSITION,SHOULDERS MUST BE FORWARD OF THE BAR. Arms are still straight and relaxed. Use your back muscles to keep the bar tight.
c) Shins must be vertical. Bring knees back. At this position you should feel glutes and hammies contract.
d) This is also where you ‘sweep bar in’ by contracting your lats to ensure the bar brushes your thighs on the way up.

Task:
Patiently (THE PEARL) bring bar back to launch point and aggressively BAM! (THE DRAGON)

Reminders:
o Shoulders must be behind bar when hips are popped.
o "Pop and Drop" Hips
o Fast elbow whip
o Shuffle feet sideways as you receive the bar
Mental Mindset and Helpful Tips:
a) Be patient when you have to be patient. Be the Pearl from knees to launch point.
b) Be aggressive when you have to be aggressive. Be the Dragon when you pop your hips to rack the bar.
c) Clear your mind and just do it.. Don’t get “burned.”

Best of luck and I look forward to your vids.

[cmg1976]

excited for your Starting Strength program to begin, with that and the bulk, you are going to be one happy woman!

Thanks- I'm totally ready. If I didn't have all those pre-paid sessions left to use I would have started 2 months ago. Oh well. I'll be eating well to support my efforts, lol

Great to see your excitement for this new challenge in your life. I have a feeling you are going to do great!

Looking forward to seeing your results from Starting Strength.

Hey, thanks for stopping by Much appreciated.

DRILL 1: FEET SHUFFLE

Correct Positions and Cues:
Pull Position/ Start Position – Feet Must be Hip Width
Receive Position / Squat Position - Feet must be slightly wider than hip width. It’s basically squat stance.

Task:
Learn how to shuffle feet from pull to receive. Shuffle sideways. Less air time the better. DO NOT JUMP SIDEWAYS.

“THERE IS NO JUMPING IN OLYMPIC WEIGHTLIFTING!” – Coach Zygmunt ‘Ziggy’ Smalcerz, Current Head Coach of Oly at the Olympic Training Center in Colorado, and 1972 Gold Medalist representing Poland.

PS. Don’t ask me how to pronounce his name. He is simply and passionately knows as ‘Ziggy’ in the US.

DRILL 2: DIRTY DANCING (I gotta tell you I feel goofy posting this vid in the Female Section. Yes, ladies, I also trained the Chippendale dancers.)

Correct Positions and Cues:
Bend Knees 2 -3 inches.
Big Chest, Back Flat. Upper Body Upright.
Feel Weight on Heels

Task:
Learn how to pop and retract hips in one swift movement, while shuffling feet from pull to receive position.
“Pop and Drop”
“Drive Heels into Ground”

Reminder: Do NOT jump. Less air time the better.

DRILL 3: BAR RACK

Correct Positions and Cues:
This is how the bar should be received.
Big chest back flat, shoulders protracted so bar is resting on delts.
Elbows high.
Let bar roll down your body. The bar path down is EXACTLY the bar path up.

Task:
Learn how to properly receive the bar.
Learn correct bar path.

DRILL 4: MUSCLE CLEAN

Proper Positions and Cues:
Extend thumbs and touch hips. This is good reference point as to bar grip width.
Elbows sideways. Big chest back flat. Shoulder down and back.

Task:
Learn how to rack bar AFTER POPPING hips.
Learn proper bar path.

IMPORTANT:
This drill is dangerous for beginners because it can ingrain bad habit of using arms to pull bar upward. Only do a few reps to remind brain proper bar path. DO NOT OVERDO!

Reminder: When doing actual lifts, bar acceleration comes from HIPS, HIPS, HIPS. Arms follow the hips. Arms only guide the bar after hips are popped.

DRILL 5: HANG POWER CLEAN FROM LAUNCH POINT (It’s show time!)

Proper Positions and Cues:
a) Hang Position. Arms piece of rope. Elbows pointed outward. Hook grip. Big chest, back flat, shoulders down and back.
b) Launch Point aka Power Position. Bend your knees. THIS POSITION IS WHERE YOU PULL THE TRIGGER TO ACCELERATE BAR. THIS IS THE START OF YOUR “DRAGONNESS!”
c) Once you get into launch point position by bending your knees 2-3 inches, ensure the correct positions once again:
o Feet are Hip Width
o Big chest, back flat, elbows turned outward, shoulders behind the bar, arms relaxed and straight. ARMS “PIECE OF ROPE”

Task:
POP AND DROP HIPS, RACK THE BAR! KEEP ARMS STRAIGHT WHEN YOU POP HIPS, trust that the force generated by the hips will accelerate the bar upward.

When racking the bar after hip pop, focus on aggressive and fast elbow whip.

Mental Mindset: DRAGON. You must aggressively pop hips, quickly whip elbows, and precisely rack the bar without reverse curling it.

Helpful Tips:

a) Use a weight that will allow you to execute movements correctly. Bar too light, it will not give you proper feeling. Bar too heavy, you will end up muscling it. Experiment with weights.
b) MAKE THE WEIGHT FEEL ‘WEIGHTLESS.’ When you pop hips to accelerate the bar, you should NOT feel the weight until after you rack it. Ask yourself: Did I feel the WEIGHTLESSNESS?
c) On the elbow whip during the rack phase, a good cue is to pretend somebody wants to hurt you. He is a foot away from you. Instead of kicking him in the groin and earn the nickname “Christina the Nutcracker” you show some mercy and crack his chin with your elbows instead. Don’t tickle the bad guy with your elbows. WHACK HIM HARD! That is the ideal elbow whip speed.

Drill 6: HANG POWER CLEAN FROM ABOVE KNEES (YOUR FIRST INTRODUCTION TO YIN-YANG, PEARL-DRAGON aka BALANCE)

You can do these once you are comfortable with Drill #5.

Proper Positions and Cues:
a) Same as above, except once you get into the launch point position,
b) Engage hips (“Bring Glutes Back”) and slide bar down your knees. AT THIS POSITION,SHOULDERS MUST BE FORWARD OF THE BAR. Arms are still straight and relaxed. Use your back muscles to keep the bar tight.
c) Shins must be vertical. Bring knees back. At this position you should feel glutes and hammies contract.
d) This is also where you ‘sweep bar in’ by contracting your lats to ensure the bar brushes your thighs on the way up.

Task:
Patiently (THE PEARL) bring bar back to launch point and aggressively BAM! (THE DRAGON)

Reminders:
o Shoulders must be behind bar when hips are popped.
o "Pop and Drop" Hips
o Fast elbow whip
o Shuffle feet sideways as you receive the bar
Mental Mindset and Helpful Tips:
a) Be patient when you have to be patient. Be the Pearl from knees to launch point.
b) Be aggressive when you have to be aggressive. Be the Dragon when you pop your hips to rack the bar.
c) Clear your mind and just do it.. Don’t get “burned.”

Best of luck and I look forward to your vids.

Thank you so very much!!! I'll be reading and practicing

[Big_Sky_Guy]

What NG said....all about the OLY is all about HIPS!

[NorwichGrad]

Thank you so very much!!! I'll be reading and practicing

No sweat. The drills are something you already know from reading the books. All I did was took the bits of information here and there and put them together in a simple format, tailored around your needs and goals.

KISS applies to our sport.

Also, just a kind reminder that when you take the vids, if you could ask your cinematographer to take it at 45-degrees so I can get the best angle for bar path analysis.

[cmg1976]

What NG said....all about the OLY is all about HIPS!

Indeed- and can you believe I have this guy helping me? How did I stumble into such a lucky situation? Thanks for stopping by

No sweat. The drills are something you already know from reading the books. All I did was took the bits of information here and there and put them together in a simple format, tailored around your needs and goals.

KISS applies to our sport.

Also, just a kind reminder that when you take the vids, if you could ask your cinematographer to take it at 45-degrees so I can get the best angle for bar path analysis.

Having all of those drills in one place with your annotations is very, very helpful. I watched and paused several times last night. Not sure if I should be using the PVC pipe or a light barbell to start here? I know you told me to get both- will go to home depot this weekend and the barbell is in the mail.