JHarris
11-21-2008, 02:48 PM
I thought I'd post this video up that Ironmaven made from the last senior nationals. A lot of people seem to have questions about the lifts on this board, and I thought I'd give a little more insight into what the form ought to be:
http://www.youtube.com/watch?v=ioEe_rjwSI0
Take a special look at the side by side slow mo comparison of bar paths at around 1:55. Here's a few things to look for that can probably add a few kilos to any newer lifters' lifts:
1. Notice that, despite the fact that they both run a dynamic start (i.e., they start with their hips low and raise them before the bar moves), when the bar actually starts moving, they are pushing the floor down. Their knees begin to move backwards and they are not pulling with their back at this point at all. Its all legs. (Norik, the guy on the left, actually loses some back angle - a slight flaw that will hurt him a bit later in the lift.)
2. Notice that as the bar passes the knees, Moser's shins do not lean forward, where as Norik's do. This is indicative of the fact that Norik is being impatient with his knee rebend; he is rushing the lift. This will force the bar more forward as you can see in the bar path. It also pushes him onto the balls of his feet WAY early. On the other hand, Moser keeps his feet flat and his weight centered further back.
3. Notice that, at full extension, the bar is a few inches in front of Norik, while Moser keeps it a lot tighter. This is also a consequence of the earlier mentioned stuff. Consequently, you'll also notice Norik bending his arms earlier in the phase of his pull than Moser does. Both lifters are VERY upright at the top of their pull. While their shoulders are a little behind the bar at this point, they are pulling up, not backwards. This is important; you don't want to purposefully slam the bar with your hips - you want to get as vertical as possible to impart as much upward force on the bar as possible. Neither lifter hits the bar hard, but it looks like Norik hits the bar lower (somewhere off his thighs) where as Moser brushes it higher. You want to be higher.
4. Norik's bar drop is a lot smaller than Moser's, but Moser is considerably taller. Still note that Norik is forward much more in his bottom position due to his early knee rebend (which is probably due to the fact that he lost some back angle, causing the bar to be a bit more in front of him which makes you have to rush your knees under it to develop power.) You'll also notice that Norik has to step forward with it as he stands.
There's some bar speed info too.. that's kinda cool, but not super helpful to newer lifters.
Anyway, I hope this gives some more insight into the lifts for people who are trying to learn.
http://www.youtube.com/watch?v=ioEe_rjwSI0
Take a special look at the side by side slow mo comparison of bar paths at around 1:55. Here's a few things to look for that can probably add a few kilos to any newer lifters' lifts:
1. Notice that, despite the fact that they both run a dynamic start (i.e., they start with their hips low and raise them before the bar moves), when the bar actually starts moving, they are pushing the floor down. Their knees begin to move backwards and they are not pulling with their back at this point at all. Its all legs. (Norik, the guy on the left, actually loses some back angle - a slight flaw that will hurt him a bit later in the lift.)
2. Notice that as the bar passes the knees, Moser's shins do not lean forward, where as Norik's do. This is indicative of the fact that Norik is being impatient with his knee rebend; he is rushing the lift. This will force the bar more forward as you can see in the bar path. It also pushes him onto the balls of his feet WAY early. On the other hand, Moser keeps his feet flat and his weight centered further back.
3. Notice that, at full extension, the bar is a few inches in front of Norik, while Moser keeps it a lot tighter. This is also a consequence of the earlier mentioned stuff. Consequently, you'll also notice Norik bending his arms earlier in the phase of his pull than Moser does. Both lifters are VERY upright at the top of their pull. While their shoulders are a little behind the bar at this point, they are pulling up, not backwards. This is important; you don't want to purposefully slam the bar with your hips - you want to get as vertical as possible to impart as much upward force on the bar as possible. Neither lifter hits the bar hard, but it looks like Norik hits the bar lower (somewhere off his thighs) where as Moser brushes it higher. You want to be higher.
4. Norik's bar drop is a lot smaller than Moser's, but Moser is considerably taller. Still note that Norik is forward much more in his bottom position due to his early knee rebend (which is probably due to the fact that he lost some back angle, causing the bar to be a bit more in front of him which makes you have to rush your knees under it to develop power.) You'll also notice that Norik has to step forward with it as he stands.
There's some bar speed info too.. that's kinda cool, but not super helpful to newer lifters.
Anyway, I hope this gives some more insight into the lifts for people who are trying to learn.