The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member teenathlete3030's Avatar
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    Critique Power Clean form

    http://www.youtube.com/watch?v=eyAk-z3q-BA

    This is only about 100 pounds, I just want to find out what I need to do different or better. My first guess would be that my feet are landing too much earlier than the bar lands on my shoulders, but I'll just leave the comments up to you.

    Once I get this down, I will add a jerk. I would like to incorporate the snatch into my workout eventually.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

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  3. #2
    Senior Member Levantar's Avatar
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    I don't know much about this exercise but your form looks clean. Your back is straight anyway.

  4. #3
    Wannabebig Member magicman531's Avatar
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    With such lightweight you can get away with doing things you couldn't do on a heavy lift. So it makes it kind of difficult to tell.

  5. #4
    Senior Member teenathlete3030's Avatar
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    Next time I do a PC workout (probably friday) I'll do a little heavier weight.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  6. #5
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    How do you do your power cleans? How many sets/reps at a time?

  7. #6
    Senior Member teenathlete3030's Avatar
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    In the past, usually whatever the BFS program said. 3x3, or 4-2-2, etc. Now I started a 3x3 program, so 3x3 with 70%, 80%, or 90% of three rep max depending on the week.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  8. #7
    Senior Member vrizzle's Avatar
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    too easy, can't tell. 1 piece of advice - hook grip. That's all, until I see something harder/heavier.
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

  9. #8
    Senior Member teenathlete3030's Avatar
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    What's a hook grip? Is that where you tuck your thumb under your first two fingers?
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  10. #9
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    Yes.

  11. #10
    Wannabebig Member magicman531's Avatar
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    With a hook grip, it's best to either use it all the time or not at all. You have to get the form down for it and build up strength in your fingers and thumb. If you don't ever do it and then attempt to use it on a max lift or close to one, you're liable to have some sore fingers.

  12. #11
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    That doesn't look very explosive. If you're training light, you should be ripping that thing off the ground like it weighs nothing. I also think that, to go heavier, you should be squatting down lower to catch the bar. You could lift the bar half the distance and still get under it, which would allow you to do more weight.

  13. #12
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    A Power clean you don't squat to catch the bar. or you squat very little to catch the bar. no more than a 1/4 or 1/2 squat.
    Calgary Stampeder!
    Formerly a CMU Chippewa!

  14. #13
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    Quote Originally Posted by BigRic View Post
    A Power clean you don't squat to catch the bar. or you squat very little to catch the bar. no more than a 1/4 or 1/2 squat.
    Hmmm, didn't know that.

  15. #14
    Senior Member teenathlete3030's Avatar
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    Is that the difference between a "power" clean and a "squat" clean? If so, I would like to learn to "squat" clean for two reasons:

    1) That's a lot of dynamic flexibility to get that low that fast.

    2) I can't even imagine the muscle recruitment of the glutes and hams catching the bar that low and stabilizing it. Good rate of force development too.

    One thing I don't have is flexibility of the legs. I see a lot of instructional videos and articles that say to straighten the knees first (but not all the way) and then once it raises up to mid thigh or so, explode up with the posterior chain, shrug the shoulders, jump a little, catch the bar at the same time your feet hit the ground.

    With the beginning part as I straighten my legs first I can really feel my hamstrings streching amlost to the point where I lose good back arch. Will this hamstring flexibilty come fairly quickly?

    Don't look at the video for that last paragraph. During the video I basicly just raised the bar to the knees like a deadlift, then jumped and shrugged...and caught the bar.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  16. #15
    Senior Member Sleepy Guy's Avatar
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    Full Cleans or cleans require you to duck under the weight. Ending up in a front squat position.

    On your form I would lean back more on the start of the lift with the ass lower. Keep the arms straight until the last second after the traps shrug. And get those elbows up much faster. again more explosion.

    This guy does a decent job.
    http://www.youtube.com/watch?v=TxnNO...elated&search=

  17. #16
    Senior Member teenathlete3030's Avatar
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    I did some clean and jerks and snatches today. I tried cleaning 165 multiple times, because each time I got the bar up to my waist, even a little higher but couldn't get under it. It almost seemed like my feet were already glued to the ground.

    So I did my cleans with 145 instead. After I watched the video I realized how poor my form is. I really need to work on getting under the bar and faster elbows. I think the explosion is a little better on these, but I didn't explode right. I got 145 without ducking under the bar very much at all, which means I could easily be doing at least 20 pounds more with a deep catch.

    Then I did some snatches with 95 pounds. These worked a lot better for me form wise I believe, even though just like the cleans I could do a lot more weight if I caught the weight in a deep squat.

    Notice especially how in the clean video my legs and back don't look very coordinated, both sort of going at the same time and back not staying the same angle unitl the bar gets to the knees. In the snatch, my legs start first till the bar gets to the knees, (my backs the same angle the whole time), then the hips explode the bar up and I catch it overhead. I was always afraid of how the snatch would be like but I kind of like it better than the clean right now.

    Clean video http://www.youtube.com/watch?v=r1L3wQk4zHA

    Snatch video http://www.youtube.com/watch?v=l-ePf2A3q24
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  18. #17
    Senior Member Anthony's Avatar
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    You bend your arms early and are not achieving full extension before you drop.

    I would practise something along these lines:

    jump shrug-->hang jump shrug-->hang power clean

    Once you consistently hit full extension, gradually lower your hang position until you're starting from the ground.

    That's a pretty simplified view and I'm sure some of the veteran olympic lifters will rip it apart, but it has worked well for a lot of rookies.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  19. #18
    Senior Member teenathlete3030's Avatar
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    Ahh...now I see the incomplete extension and early arm bending. That would explain why I had trouble trying to pull myself under the bar.

    I can work on those technicalities over the weekend. Luckily my 3x3 program calls for these lifts again on Monday, so I can soon try again.

    Is my snatch alright? Or the same problem as w/ the PC?
    Last edited by teenathlete3030; 03-09-2007 at 01:37 PM.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  20. #19
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    1st video - Unless you were just showing form, that was horrible. More weight u add will really show your form. But you need to at least doing warm up sets at 135. (we're both about the same size, but u got me by about 7 pounds and a couple inches)

    2nd video (clean) - Was better, but when you go to push press, don't move your foot back. Press up, come back down, press back up.

    I can't really say anything on snatch because I don't do that.
    And you might get stronger if you don't take those long of breaks between reps, keep your exercises intense. (Unless you were just showing form.)
    Last edited by WestsideWarrior; 03-09-2007 at 06:28 PM.

  21. #20
    Senior Member teenathlete3030's Avatar
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    Those sets of two are pretty tiring for only being a set of two. I know I should put the reps closer together.

    Upon closer examination of the clean (2nd video) I can see that I am raising the hips up too early. In the snatch video I do a much better job. I also am not getting my elbows under the bar quick enough, which I'm sure is partially due to the fact that I started bending the arms too fast.

    As far as pulling my legs apart on the jerk...all the videos I've seen of high level lifters have them landing in a split stance like that.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  22. #21
    Senior Member vrizzle's Avatar
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    actually, there really isn't any early arm bending. Your main problem is that you're trying to reverse curl at the top of your pull, rather than keeping those elbows high and wide to help pull yourself under the bar, not the bar up to you.
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

  23. #22
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    Quote Originally Posted by teenathlete3030 View Post
    Those sets of two are pretty tiring for only being a set of two.
    So you got tired on 100x2 and (2nd vid. clean) 135x2? (looks like 135, but correct me if i'm wrong.) That's not good if you get tired on that light of weight. But it's my mistake if I got the weight wrong.

  24. #23
    Wannabebig Member magicman531's Avatar
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    What's a "heavy" weight is relevant to everyone. Not all at the same strength levels.

  25. #24
    Senior Member teenathlete3030's Avatar
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    Not on the 100 video. I got tired on the 2nd, 145lb video. This was due a lot to the fact that I had tried 165 about 3 times previously with max effort, so by the time I went back down to 145, I was getting tired.

    actually, there really isn't any early arm bending. Your main problem is that you're trying to reverse curl at the top of your pull, rather than keeping those elbows high and wide to help pull yourself under the bar, not the bar up to you.
    That would probably explain why my traps are sore this morning. I bet they wouldn't be sore at all if I had the form right.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

  26. #25
    Senior Member teenathlete3030's Avatar
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    http://www.youtube.com/watch?v=wVH0H0Dbpro

    This is a good video for me because it shows in slo mo how he doesn't bend teh arms until he has already reached full extension.

    It's amazing because I thought a 3x bodyweight parallel squat was amazing. This guy cleans it.
    Last edited by teenathlete3030; 03-10-2007 at 07:10 AM.
    6'0" 180
    Vertical 29" Running= 37" 40= 4.70
    Big 3: Squat= 320
    ........Bench= 275
    ........Deadlift= 350ish?
    OL: .....Clean= 270 150%
    ...........Snatch= 200 111%

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