Topic: help! give me some pointers please.....

[patrick ward]

My form sucks.  I am really trying to work on getting good at my lifts.  I have given up deadlifting for pulls and heavy back squats for heavy front squats.  But, I feel like I should just go back to what I do best and maybe not focus on my lifts because I don't seem to improve.

Here I am working from the hang positition (above the knee) on the snatch and clean and jerk.  Any tips would be greatly appreciated.

the weights are (in pounds):

hang snatch- 155 and then 160
hang clean and jerk- 205, 225, 230

http://media.putfile.com/3905

[Jeff Roark]

Patrick,
I tend to think that me, you and nearly every lifter that comes to any board is going to have to consistently focus on our form. I seem to have a different problem everytime my hand touches the barbell. There are so many things to remember that it gets overwhelming.

One of the keys that has been responsible for my improvement has been to try to do a few things the same everytime. This does not always happen but I try. You need to create yourself a mental checklist and try to run over when you set up for your lifts. If you can get to do several things correctly consistently when a new problem arises you can focus on fixing it without worrying alot about the the other things because they will be in place. I have to do this alot because I train by myself. I try to remember what I have been taught and it is hard. So, don't give up on your lifts because you sure won't progress that way. Start trying to do just a couple things right and maintain them and get better and better.

Its hard for me to judge though because you said your lifts don't improve-are you talking technique or strength?

[patrick ward]

Patrick,
I tend to think that me, you and nearly every lifter that comes to any board is going to have to consistently focus on our form. I seem to have a different problem everytime my hand touches the barbell. There are so many things to remember that it gets overwhelming.

One of the keys that has been responsible for my improvement has been to try to do a few things the same everytime. This does not always happen but I try. You need to create yourself a mental checklist and try to run over when you set up for your lifts. If you can get to do several things correctly consistently when a new problem arises you can focus on fixing it without worrying alot about the the other things because they will be in place. I have to do this alot because I train by myself. I try to remember what I have been taught and it is hard. So, don't give up on your lifts because you sure won't progress that way. Start trying to do just a couple things right and maintain them and get better and better.

Its hard for me to judge though because you said your lifts don't improve-are you talking technique or strength?

thanks Jeff.  I hear ya on the mental; checklist.  here is a ton to think about.

my lifts don't improve much technique wise.  My strength gains get better but I know they would get even better if the technique were better.  I jsut can't seem to get it to imrpove.  I work from the hang, I work from the floor.  I work on power snatches and power cleans, snatch to balance, pulls etc.....Somewhere i seem to be missing the boat.

[Jim Storch]

Relax your arms even more in the pull for the snatch and the clean.

Stay "flat footed" longer in the snatch and the clean.

In the clean push the weight away from yourself less.

Turn your elbows outward more especially in the snatch.

In the jerk shift weight toward heals before you "dip" and during the "drive".

In the jerk relax the arms more and think all legs until the bar is at least forehead high then use the arms to drive yourself into the split.

During the lifts the arms should be used to move you under the bar.  You want to avoid using the arms to lift the weight up.

[patrick ward]

thanks....So basically...stop using my arms...lol.

Turn my elbows out more you mean at the begning of the lift?  Like when I start my pull I am not rotated enough?

Push the weight away from me in the clean?  I thought you want to keep the bar close?

How can I work staying on my feet more instead of jumping?


thanks a lot!!

[Jim Storch]

thanks....So basically...stop using my arms...lol.

Yes and no.  You do want to use your arms to active move your body under the weight.  Gravity is not fast enough.

Turn my elbows out more you mean at the begning of the lift? Like when I start my pull I am not rotated enough?

Yep.

Push the weight away from me in the clean? I thought you want to keep the bar close?

Reread that sentence the last word in it is "less".  In other words keep it closer.

How can I work staying on my feet more instead of jumping?

Think of keeping your heals on the floor until just before you start to go under the bar.

thanks a lot!!

You're welcome.  The best thanks you can give is let me know how it works for you.

[patrick ward]

great jim thanks!  I am going to the gym today to work on my technique some more.