Topic: An important discovery about technique (part 2).

[ViKtoricus]

Hi guys. I just thought I'd share a revelation that I had that happened a few days ago when I seemed like I slightly over-trained... I have to warn you though, some people may consider this to be common knowledge, but it's VERY new to me.



So here I was lifting and my projected lifts (by pounds) were:

Snatch = 95X2, 105X1, 115X1X6, 125X1X3

Clean+Jerk = 155X2, 165X1, 175X1X3, 165X1X2, 165X1, 185X1X2

Front Squat = 185X2, 205X1, 225X1X3, 205X2, 215X1, 240X1X2



Snatch was a success, Front Squat was a success, but for some reason, the Clean+Jerk was lagging. I could not lift 185 no matter how "hard" I tried. I could not rack in into the proper front squat position.

Naturally, I would assume this was me experiencing over-reaching, but why on earth were my snatches and front squats SO easy?! It had to be technique...

Two days later, I went back to the gym and to my surprise, I had a PR on the back squat and an almost-PR on the snatch, but I somehow could not properly rack a weight (195 pounds) on the proper front-squat position with the cleans...

And then it hit me.



2 weeks ago, I realized the importance of pulling your body DOWNWARDS after a violent extension of the body. I practiced cleans with this in mind and thought one day would be enough. The first few days, everything was cool. I was racking 185 pounds very easily.

However, as the days went by, I started neglecting this important aspect of the lift...

And when the great day arrived, I COMPLETELY FORGOT about it to where I don't know what's wrong anymore.



What actually happened is that I became over-dependent on the acceleration of the barbell after the triple extension of my body. This is a NO-NO. The triple-extension, believe it or not, is NOT the end of the lift. You must begin pulling yourself downwards with your upper-body right after the triple extension. This is the most difficult aspect of the olympic lifts. Some people (like me) tend to pull the weight properly with a solid extension but are slow to respond with the pulling, while others tend to overdepend on the pulling to where they just muscle the weight using their upper-bodies.

You must find a balance between the two...

[Jim Storch]

Hmmm...  too bad you don't have a coach, you could have started out with such info.  Instead of spinning your wheels for months at a time between each epiphany.

[ViKtoricus]

Hmmm...  too bad you don't have a coach, you could have started out with such info.  Instead of spinning your wheels for months at a time between each epiphany.

I know....

[Shaun Le Conte]

Isn't Jim Conroy not far away? Viktoricus have you ever visited their operation? I only know his name and his web site but if I moved to Idaho I know I'd be interested in checking out the group there. Just saying hello to them doesn't mean you have handed over autonomy.

[ViKtoricus]

Isn't Jim Conroy not far away? Viktoricus have you ever visited their operation? I only know his name and his web site but if I moved to Idaho I know I'd be interested in checking out the group there. Just saying hello to them doesn't mean you have handed over autonomy.

A few weeks ago, I got fired from work and my mom is now paying for my gym membership, and if I don't get a job soon, she will also end up paying for my upcoming college tuition (Of course I'll pay her back. lol).

I would visit Jim Conroy if I manage to muster up enough self-confidence to face successful people who are employed...

But yes, I definitely will be getting help from coaches as soon as I can.

[Arturo Gómez]

I don´t understand what is triple extension for the clean

[Chris Ⓐ LeRoux]

No shame in being unemployed given how the government is destroying jobs through taxation, regulation and inflation, robbing from the very people who employ. You should be proud you haven't joined the robbers by getting a government job or taking welfare. Also, you are I assume paying little taxes to the robbers. Thats good. :)

[Matt Erdman]

I don´t understand what is triple extension for the clean

Extending the ankles, knees, and hips at the end of the pull.