Topic: Still not grasping how to get under or get down quick on the third pull

[Arden Cogar Jr.]

Hello All,
  I'm a complete novice.  Long background in strength training, very new to olympic lifting. I'm trying to figure out how to drop under or get under the bar without pulling it so high.  I've read a lot of what's been posted on other thread and other boards.  I've come to the conclusion that I'm going to drill myself silly with tall and hang movements followed by full movements. 

  I thought I was doing well, until I filmed today's session.  I'm still pulling the bar really high.

  If any anyone has some insight, I would be very thankful.

   Here's the video footage.

http://www.youtube.com/watch?v=qqOPqvWqsGs

I also included a set of my sumo deads at the end of the session.  It was the first time i've deaded in 6 weeks.  The weight was 505.  Still feels good.  It's one of my stronger lifts.

All the best,
 Arden

[Dustin Oranchuk]

if you pull a little slower (still extended) then the bar wont go as high and you will be forced to catch it a little lower

[Arden Cogar Jr.]

if you pull a little slower (still extended) then the bar wont go as high and you will be forced to catch it a little lower

By pulling slower, do you mean be more deliberate until I explode at the top and jump under the bar?

I just want to understand as I'm new to this concept.

Thanks so much for the thought and effort.

All the best,
 Arden

[Chris Ⓐ LeRoux]

I always teach my lifters to work full speed. To get faster, you must get more efficient. Any wasted movement, movements in the wrong direction, is speed lost. Turn the elbows out to keep the arms straighter. Keep the bar closer. Ride the bar down more smoothly. Make sure you are consistent in your footwork. Etc.

[Arden Cogar Jr.]

Thanks Chris,
  That makes a lot of sense.

  Turning my elbows out is one thing I've been forgetting to do or at least remind myself to do.  Excellent observation. 

   As I expected, it's a matter of practice.  Drill, drill, and more drills.  Same with my sport.  I'm going to stay at these weights until I feel comfortable moving up.  However long it takes is however long it takes.  I think that would be the most prudent thing to do at this stage.  I'm committing to only doing full movements with my training.

  Does that sound like a good plan?

   Thanks so much for taking the time.

all the best,
 Arden

I always teach my lifters to work full speed. To get faster, you must get more efficient. Any wasted movement, movements in the wrong direction, is speed lost. Turn the elbows out to keep the arms straighter. Keep the bar closer. Ride the bar down more smoothly. Make sure you are consistent in your footwork. Etc.

[Chris Ⓐ LeRoux]

I'm going to stay at these weights until I feel comfortable moving up... I'm committing to only doing full movements with my training.  Does that sound like a good plan?

Definitely a good plan to stick with full movements, at least until you master them and generally I don't believe in power movements except as a short term tool to teach beginners. So, once my lifters can do full movements, I don't have them do powers at all, except in very rare cases. On the other hand, going heavy can force a lifter to learn to be efficient. I would do some light drills and some heavier work. But I wouldn't advise going heavy if your movements break down and you start messing up and start doing power movements on accident.

[Dave Chiu]

Arden --

I really agree w/ Chris, and I think it's key that you are committed for the duration of discipleship that it takes to approach mastery.

You are actually doing pretty good for a novice, and it is promising that your cleans are a few steps ahead of your snatches.  It shows what you are capable of catching up to in the near future, as you continue toward ever more satisfaction.

Make sure to compete before long, so you set a benchmark and gain the motivation that will really accelerate your development.

Happy Hoisting!!

Dave

[Dave Chiu]

AC --

Looking at your vid some more, I think you would do well to pay more attention to your FIRST pull.

It still looks a lot like a powerlifting mindset of just getting the bar moving briskly and straight up.

Getting better penetration of the bar as your hips move both back and up will allow it to be more INTO YOU, so you can deliver more INTO IT by the time you get to the "3rd" pull.

Don't think of going slow, but of being twice as PATIENT AND PRECISE.

Go see Jami and other good lifters at least once a month, and before long the multitude of videos you can get so easily these days will begin to reveal more and more to you.

DYC