Whacha Reckon of Me Squats / Cleans & Jerks?

[tomv]

What's going wrong with my squats? Ass is shifting at the bottom of the movement and I think it's a flexibility/kinesthetic awareness issue. Only now that I've seen a video of myself doing it can I feel my hips shift at the bottom. I've tried shifting to the right more however this doesn't seem to help.

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And here are some Clean and Jerks as well, I'm pretty happy with my form at 145-155 lbs but I just can't rack the dang bar at 200lbs. What's up? :S
ZenMonkey, Auburn? Help a brother out :D.

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[Sensei]

You could power clean that weight easily.

[Sensei]

You had some injuries to your right side, right (I'm sorry I'm so bad w. details)?

Mobility/flexibility and unilateral work might be in order for a while on those squats. Cossack squats (if you can do them) and Russian hockey DLs are not bad and might help address some of those issues. http://squatrx.blogspot.com/2008/07/russian-hockey-deadlifts.html

[ThomasG]

It's cause you don't have a soul.

[Jorge Sanchez]

You're slow to get under the bar. Try pulling yourself underneath once you've finished your extension.

[Nicky]

It's cause you don't have a soul.

Ahhh gingers :evillaugh:

[Runty]

The shifting is more than likely a flexibility/mobility thing like Sensei suggested. Really stretch your hip flexors and glutes a lot. Not sure what your warmup is but Joe Defranco's Agile Eight (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html) is a great way to get loose/warm before a lower day. Scroll about 2/3 of the way down the page. Frequent static stretching and foam rolling throughout the week helps a bunch as well.

[tomv]

You could power clean that weight easily.

I probably could (and this would benefit my flexibility). However, after reading Never Let Go and Dan John's thoughts on the Olympic lifts and their variations, I decided to just try use the full lifts for a while as I'm still quite new to them.



You had some injuries to your right side, right (I'm sorry I'm so bad w. details)?

Mobility/flexibility and unilateral work might be in order for a while on those squats. Cossack squats (if you can do them) and Russian hockey DLs are not bad and might help address some of those issues. http://squatrx.blogspot.com/2008/07/russian-hockey-deadlifts.html

I did have some injuries but they were mainly just damage to the skin, I've never really noticed any muscular or skeletal damage. I will try doing a bit more mobility / flexibility work however I'm not sure for which side! I guess my right side but then... it's my left side that's not hitting depth?


It's cause you don't have a soul.

:indian: Bring it :ninja:


You're slow to get under the bar. Try pulling yourself underneath once you've finished your extension.

Ok, I'll try do that.


The shifting is more than likely a flexibility/mobility thing like Sensei suggested. Really stretch your hip flexors and glutes a lot. Not sure what your warmup is but Joe Defranco's Agile Eight (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html) is a great way to get loose/warm before a lower day. Scroll about 2/3 of the way down the page. Frequent static stretching and foam rolling throughout the week helps a bunch as well.

I'll try work them in, I needed a set program for warmups so hopefully this will help. Much appreciated!