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

[Arden Cogar Jr.]

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

Dave,
  Excellent observation.  Thank you so much.  This is something else I've been forgetting to remind myself - along with turning my elbows out - drive the bar into me during the first pull.

  Patience is a virtue, but unfortunately I'm OCD.  It's just a matter of time.

  I would love to go train with Jami and the others at CMG.  It's about a five hour drive for me, but I'm often in that area for work.

  I'm going to be in Lancaster PA next month and I'm going to see Randy Hauer at the Volant for a session.  I also hope to drop in at Pittsburgh Barbell for a session with Regis Becker from time to time.

  Thanks again.

All the best,
 Arden

[Dustin Oranchuk]

what i mean by pull a little slower, im trying to say that you should make your first pull slightly slower and then explode with your traps and calves.  if you pull with 90% force vs 100% force, you will have to go 10% lower to catch the bar properly.  so if you can snatch 50kgs with out bending you knees on the catch, then to catch in half way down you would need 50% force.

just make sure you extend fully and finish your pull of the bar wont be in the right spot.

Hope this helps

[Arden Cogar Jr.]

Thank you Dustin.

That does make sense now.

I like the cue of "Pull, Pop, and Drop." 

I tried it this morning and I missed more than I made, but I think if I keep up the drill work (tall, hang, and full) for lots of repetitions, I'll soon be moving up in weight and soon catching what I previously power snatched with relative ease.

All the best,
 Arden

what i mean by pull a little slower, im trying to say that you should make your first pull slightly slower and then explode with your traps and calves.  if you pull with 90% force vs 100% force, you will have to go 10% lower to catch the bar properly.  so if you can snatch 50kgs with out bending you knees on the catch, then to catch in half way down you would need 50% force.

just make sure you extend fully and finish your pull of the bar wont be in the right spot.

Hope this helps

[Brian Bies]

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.

Would you mind explaining the part in bold?  I haven't heard it before, and I'm not at all sure if I am doing that correctly either :D

[Arden Cogar Jr.]

Brian,
  I don't want to steal Chris's thunder, as he is much more learned than I.  But as I understand "turning elbows out" - when you go to grab the bar to do a deadlift or pull, the natural inclination is to have the elbows pointing back toward the body.  Turning the elbows out - toward the weights, forces the arms to go straight and keeps or should keep a person from bending their elbows prematurely on the pull.  Moreover, it puts the arms in the right position to perform "high elbows" during the third pull as they whip under the bar for the clean and the body jumps under the bar for the snatch.

  I hope that helps a little.

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.

Would you mind explaining the part in bold?  I haven't heard it before, and I'm not at all sure if I am doing that correctly either :D

[Chris Ⓐ LeRoux]

Arden explained it pretty well. Elbows out=elbows pointing forward and away from the inside of the body.