Topic: Video: Aaron Webster A&R memorial-Final lifts

[Aaron Webster]

HI, I was wondering if i could get some feedback on my technique(keep in note i have a sprained wrist),
                        Thanks, Aaron

Aaron Webster training in 2007

[Paul LaDuke]

Aaron,

Good lifting!  Keep working hard.

The video for the clean and jerk downloaded strangely on my laptop here at work, so I can't comment on them.  

The snatch looks pretty good except for the first pull.  Your hips rise faster than your shoulders puting yourself in a poorer position at the beginning of the 2nd pull.  The best position for the start of the 2nd pull is with the trunk angle to be indentical to the start of the first pull and your knees slightly bent.  Your knees are relatively straight and you are bending too much at the waist.  

I can't tell from the angle of the video, but would guess because of the increased trunk angle at the start of the 2nd pull, the bar arcs away from you during the second pull and you probably jump forward during the 3rd pull (pull under) to get under the bar.  If I am correct, you probably miss heavy snatch attempts in front of you and you also miss lighter attempts behind you.  In other words, your bar path isn't as vertical as it should be.  (I have the same problem.)

Work on hitting the correct position of your second pull and your snatch will probably jump to new levels.

[Aaron Webster]

Paul,
 Thank you very much for the feedback I look forward to working on your advice

[Ryan Marciniszyn]

Looks like you have real good flexibility. On your snatch I think you can get a lot more out of second pull. And on the jerk possibly experiment with shortening the dip.

[Paul LaDuke]

Aaron,

The video downloaded much better on my home computer.  The only 2 things I notice with the clean and jerk are the catch height of the clean and the dip of the jerk.  You catch the clean rather high (power clean).  You should be able to do about 20% more in the clean with your current strength levels by learning to catch the bar at a lower height.  In order to do this, you will probably need to work on your speed under the bar.  I agree with Ryan that your jerk dip is a little long and a little slow.  It is hard to tell from the video angle but you may "tightrope" a little on your jerk catch.  Your split catch is good forward and backwards from what I see, but it seems like your leg width (about shoulder width) narrows a bit (similar to walking a tightrope).  Your legs should stay at shoulder width.

Hope this helps.  Keep working hard, you are capable of some great gains in the near future.

[Chris Ⓐ LeRoux]

Learn to do a full squat clean, smoothly, every time.