I've been oly lifting for about a month, feedback would be appreciated.
Snatch @ 60kg x 2
Clean & Jerk, #1 @ 90kg x 1, #2 @ 70kg x 3
Front Squat, # 1 @ 140kg x 1, #2 @ 120kg x 3
I'm no expert on the oly lifts, but it looks to me like your triple extension could use some work. You bring your knees to extension way before your hips. It looks like you're trying to lock out your knees and then extend your hips as two distinct motions so you can smash your thigh into the bar to whip the weight up. As far as I understand, the contact with the thighs is supposed to be incidental and not the primary mover of the bar. The ankle extension (along with the shrug) is completely non-existent.
I think the key is to time all three extensions (knee, hip, ankle) so that they occur simultaneously to propel the bar in as straight and up and down path as possible. When you slam your hips into the bar like that, not only are you taking the power from your knee and ankle extension out of the lift, but you're shooting the bar out in front of you, which isn't very efficient.
All that said, I think you're problems are easily correctable and your form looks decent. It looks to me like you have minimal arm involvement in the lift, which is always my biggest downfall. Keep it up!! You're doing really well for only a month with the lifts. If at all possible, I would suggest trying to find a O-lifting coach.
Your front squats look really good to me. That's a heavy front squat and you made it look easy.
Last edited by Jorge Sanchez; 01-08-2009 at 06:50 AM.
Think of it as bringing your hips (in the 2nd pull) to the vertical plane as fast as you can.
Last edited by ZenMonkey; 02-11-2009 at 02:01 PM.
OM MANI PADME HUM
Are you intentionally not jumping in either lifts? You need to jump/shrug to generate the power and lift of the bar to get under it. You're almost muscling up both lifts.
This is bad:
No back arch, legs are almost extended, hips are too high
Hips are rising first
Again I will emphasize: JUMP AND SHRUG!!
Get those elbows up higher for the third pull
Clean and jerk:
Again, your hips are too high and your back isn't arched enough
JUMP AND SHRUG!!!!!111111111one
When you land from the jerk, your back foot should be on its toe; not flat, you could also stand to get your feet further apart
Do the start of the lift kind of like a deadlift and keep your chest up. Other than that you're a strong guy and once you get the technique down you should be doing real well with these lifts.
Take a look at my Picture in my Olympic Weightlifting album i took a picture of the video from a competition 2 years ago at the exact point where my shrug was at its highest. (I am on the tips of my toes, but never in the air)
Only commenting on the snatch because it is the first video ive seen and it needs immediate help. You are keeping your arms straight the whole time and pretty much just swinging the weight up. To help fix this try a few sets of just shrugging the weight with the snatch hold and than try snatching, shrugging is all the lift get this down and you will lift more.
Edit: just watched your clean + jerk and again you are not shrugging the weight, and for your jerk keep the weight behind you throw it up.
Last edited by Pitbull3291; 01-25-2009 at 02:33 PM.
270 Power Clean
"First 3 Lifts all in 1 day (1000lb club)"
Weight: 140lbs Height: 5'4 Age: 17
The shrug comes after the 2nd pull and your after calf extension- specifically when the bar is weightless so you can pull yourself under.
Last edited by ZenMonkey; 01-26-2009 at 08:30 PM.
OM MANI PADME HUM