Lifting form - Contains Video

RealistSpy

Hello all

I was wondering if you guys think my for m is good.

Clean and Jerk - Remember the days I Pray to lift 70

Bench Press

podge57

I don't know an awful lot about olympic lifting technique, but it looks like you need to keep the bar closer to your body on the clean, and shrug your shoulders and extend your hips more

The jerks looked fairly spot on to me

When benching, try and bring the bar down a bit lower, you will be able to generate a lot more power that way

cardio,shoot me

podge57 wrote: »

I don't know an awful lot about olympic lifting technique

Same here, curious on the clean, from my learnings the reason olympic lifters drop down into the hole is because they can catch the weight lower, in your video it looked like you caught it, then dropped into a front squat for the sake of it?

RealistSpy

I thought your ment to drop to a front squat? So I don't have to do the front squat?

The bar was very close to my body but when I dropped the weight @75kg it wasn't close to my body.

cardio,shoot me

No. dont get the wrong impression , im not very knowledgeable on the lifts. Watch dimas here

https://www.youtube.com/watch?v=nOWcrqOSevs

he has to drop down, if he didnt he wouldnt make the lift, look how low he catches the bar. Obviously as the weight gets higher you will be more inclined to catch it lower as you wont be able to "throw" the bar as high.

(btw, any knowledgable oly lifter please come in here and rip my posts to shreds)

BobbyOLeary

Two things on the clean and jerk. You're not getting full extension on your 2nd pull, watch your slow motion of the first clean (70kg I think?), you only pull about 80% (taking a guesstimate) of the way before getting under the bar. It works fine here with 70kg because you're strong enough to throw it about but up that weight to 80 or 90 kg and you'll miss the lift. Secondly you're rolling onto your toes a bit on the dip portion of the jerk. Try to keep a more vertical back and drive through your heels. This weight is too light for you for the form to degenerate.

Oh and Cardio, you're right about oly guys catching it in a front squat but because RealistSpy has the power to throw this weight high enough to power clean it he ends up catching it high and riding it down. A heavy enough weight will require him to pull himself under the bar and he'll catch it in a front squat just like your boy Dimas. It's the reason your Power Clean SHOULD be lower than your Squat Clean if you train both properly.

Colm_OReilly

On the clean,

You are pulling it straight from the ground. A clean ideally is brought to the mid thigh and jumped up to the shoulders.

On the jerk, notice how you roll onto your toes on the dip. To correct this, think of leaning back and being ridiculously on your heels before you dip.
Second to that you're pushing the bar forward and up. A jerk is getting underneath the bar. Think of dropping into a lunge, and punching the bar about an inch behind your ears.

RealistSpy

Thanls guys
I will work on 75kg all this week and tgry fix my form. Next week I will go 80:S almost what I bench.

Thank you all if you have any other video with the correct form let me know ok thanks

g'em

RealistSpy first off kudos on training with the oly lifts My advice though, fwiw, is that you need to start again and work on your technique with much much lower weights because the way you're lifting right now isn't actually explosive power, it's brute strength.

Don't get me wrong, your lifts are better than most people who would attempt them, but for your needs, as a sprinter, you're not getting the best bang for your buck with the technique you're doing now. Your hips are almost unused and your arms are doing all the hard work.

If nothing else, I'd love you to become more conscious of your hip drive during the lift - improving that will crossover hugely to your sprinting ability. There's quite a lot that could be corrected on your form, but if you get the start bit right the rest will follow.

Watch your video again - here's what's happening:

At the start of the lift the very first thing you're doing is letting the bar travel away from you. It's not by much, but it's enough to throw off the whole lift completely. In order to be able to get your hips behind the lift properly the bar needs to stay close to your body. Get that wrong and the whole lift goes pear-shaped.

The next time you're setting up for a lift try and keep the bar closer to your body (over your toes as you look down) and try and push your shoulders a little further over the bar. Point your toes outwards just a touch, that will help you rock back on your heels and keep the bar close. When you lift the bar keep it close to your shins and allow your knees to go backwards. Keep taking videos from the side and monitor it.

Take it slow, take it steady, and great technique will pay off.

Watch this video:

https://www.youtube.com/watch?v=6TlbDQUWs0s

See how she's bringing the bar straight off the ground? Now compare that to yours, you'll see that the first thing you do is allow the bar to travel away from your body and it continues in a curve away from you.

That might seem like a really pedantic point, but the start of your lift dictates the rest of it, get that right and you're flying. Get it wrong and you'll be very limited in how much weight you can move.

BobbyOLeary wrote: »

Two things on the clean and jerk. You're not getting full extension on your 2nd pull, watch your slow motion of the first clean (70kg I think?), you only pull about 80% (taking a guesstimate) of the way before getting under the bar. It works fine here with 70kg because you're strong enough to throw it about but up that weight to 80 or 90 kg and you'll miss the lift.

By and large, yes. but the 2nd pull form is redundant because of the errors in the first pull anyway. When the bar travels away from your body it's virtually impossible to have any sort of power in the 2nd pull. What's happening here is that RealistSpy is effectively doing a muscle up of the bar - his hips are barely used at all.

These videos from the legend that is Tommy Kono will explain the clean form better than I can:

https://www.youtube.com/watch?v=wt423i1w6vs

https://www.youtube.com/watch?v=71denvCLxP0

RealistSpy

Thanks man that was savage I will work on that and update you.

m5ex9oqjawdg2i

RealistSpy wrote: »

Thanks man that was savage I will work on that and update you.

I was thinking to myself, that looks very like Carlow IT gym, then I spotted where you are located. Gas :P

Only problem with that gym is it's size No matter what you do you are hogging the equipment :P

g'em

RealistSpy wrote: »

Thanks woman that was savage I will work on that and update you.

FYP

No problem. Keep taking videos and stick them up here and there'll be a few folks who can help you out. Don't be afraid to drop the weights back. In fact DO drop the weights back. Weightlifting requires a patient mind, but it pays dividends

RealistSpy

I lifted 2 x 80kg today just clean didn't find it extreme I still caught it without too deep squat. I also tried 40kg to work on the technique but the bar kept scratching my legs. I guess more practice.

RealistSpy

My first ever power Hang Clean

RealistSpy

I need more explosive workouts

Colm_OReilly

You're predominantly using your shoulders/arms to pull that weight up, and not utilising the hips. If you look at your vid, your hips never fully open, and you see the shrug before any hip movement.

I think we'd need to fix that before working on anything else.

g'em

RealistSpy wrote: »

I also tried 40kg to work on the technique but the bar kept scratching my legs. I guess more practice.

If the bar is scratching your legs then you aren't pulling your knees back enough. this isn't like the deadlift where you move the bar around your legs, in oly lifting your knees move in response to the bar.

Watch that video of the girl doing the power clean again: at 0:11 you see her lifting the bar and her knees pull back allowing the bar to traverse in a perfect vertical. It takes some getting used to, don't worry.

Another factor here is that you lift your before anything else for your first pull - if your bum goes first your knees won't pull back and there won't be any power in your legs.

Look at your hang power clean video (which are, in all honesty, not good; drop the weight, work on technique). The way you pick up the bar from the floor to ready yourself for the lift is very telling - you use your back and not your legs to lift the bar. As an oly lifter you need to get into teh habit of lifting using your hips and legs.

I'm going to the gym tonight and I'll do a video for you on how to practice the first pull - if nothing else I think you'd greatly benefit from working on that one point. I can't emphasise enough just how technical these lifts are - get the technique right and the weight becomes irrelevant. The technique alone will teach you how to explode, not the weight you're moving :)v

RealistSpy

Thanks dude practice makes perfect.

g'em

RealistSpy wrote: »

Thanks man

RealistSpy wrote: »

Thanks dude

Maybe it's true, maybe there are no wimmins on teh internetz.... *sigh*

Boss_eye

podge57 wrote: »

I don't know an awful lot about olympic lifting technique, but it looks like you need to keep the bar closer to your body on the clean, and shrug your shoulders and extend your hips more

The jerks looked fairly spot on to me

When benching, try and bring the bar down a bit lower, you will be able to generate a lot more power that way

With regard to to the bench , defiantly bring the bar down lower, you should be touching on or just below your nipples. Also get your feet underneath you a little more and make sure they are solid and pressed to the floor, Try tuck your elbows a fraction toward you body and flare/ tense your lats. Squeeze the bar and Everything should be tight!!

Transform

RealistSpy wrote: »

Thanks dude practice makes perfect.

thats not a dude you keep saying thanks to man - its gem and she deserves two thumbs up!

RealistSpy

wow :O "looking at the sign - The ladies lounge". 2 thumbs up

Thanks.........! What is the female version of dude?

chillywilly

dudess:D

RealistSpy

g'em wrote: »

Maybe it's true, maybe there are no wimmins on teh internetz.... *sigh*

Sorry I am one of those who think women don't know jack about Weight Lifting you just proved me wrong!

gavtron

RealistSpy wrote: »

wow :O "looking at the sign - The ladies lounge". 2 thumbs up

Thanks.........! What is the female version of dude?

Dudette is the preferred term I believe!

RealistSpy

I will be updating soon just waiting for the video to processed

RealistSpy

I managed to get a new video, I hope my form is a lot better now.

g'em

You need to start the hang cleans with your shoulders over the bar - the way you're doing it now results in you 'shucking' it up as opposed to explosively pulling yourself under the bar. Get some proper lifting shoes.

Colm_OReilly

Watched about 35 seconds and yes, it's a lot better.

In the hang, you should be over the bar. Try thinking of having your sternum directly over the bar with your chest/head in front of it.

Also, on the receipt of the bar, you should concentrate on keeping the weight on the heels. You're landing on your toes.

RealistSpy

Thanks gyts I guess I have to keep working on this :S

g'em

It takes 3-5 years to become proficient at the oly lifts, don't get disheartened

RealistSpy

I am tring hard now Using as best form as I can I can bearly lift 60kg :S.

I am also doing lot of unilateral work if that is what you call it. My lower body workout only contains Lunges, reverse Lunges and Bulgarien squats. Thats ok right?

I started like 3 weeks ago and I have been having plenty of DOMS in my groin area.