[Firebrace]

On the powercleans:

- Keep your chest up by dropping your hips a bit lower and looking up
- Dropping your hips a bit lower and raising your chest will also allow you to keep a tighter arch in your lower back
- It looks like you may be bending you elbows a little soon, keep them straight until you pop your hips
- good extension
- you catch the bar with your feet staggered, definitely not something you want to be doing but its understandable; concentrate and keeping your feet together and only jumping up. That means your feet shouldn't really be moving forwards or backwards much at all.
- Pop your hips more explosively
- Don't film your lifts sideways as it makes for a shitty time watching it over 10 times trying to critique form

[fennway4414]

Originally Posted by Klotz

A tip for powercleans: You'll find it easier if you stand on the floor instead of the wall.

LOL I know, I phail. It was my first time uploading something on to Youtube and after my friend recorded it like that he said I could put it back to normal, guess he was wrong..

Maybe tomorrow I'll film it normally, or maybe I'll wait until Saturday when I make a squat video to check form.

Firebrace, thanks for the tips. That was a HUGE PR for me, so I posted that because I figured my form would be the worst. I appreciate it though.

[Cap'n]

SHRUUUUUUUG.

Shrug shrug shrug shrug shrug. Combine a Shrug with the hip pop, just do it.

[fennway4414]

Originally Posted by Alan Goode

SHRUUUUUUUG.

Shrug shrug shrug shrug shrug. Combine a Shrug with the hip pop, just do it.

Really? I try so hard to emphasize my shoulder shrug in cleans. Even more though you say? I'll try it next time, thanks Alan.

More critiques

[TheNerdKing]

Your hip pop is weak.

This is a ballistic lift. You want to throw the crap out of the weight.

Up until the bar passes the knee the bar should move slowly and you should keep hips low and shoulders out over knees.

Once you get bar over knees, explode like a mother fucker and really try to jump and throw the weight.

Also, get under the bar quicker. You need to work on the speed you move your body at.

A snatch should be instantaneous once it gets over the knees.

It kinda looks like you're bobbing and then yanking the weight off the floor. Your arms aren't straight and don't have tension ont hem at the start of the lift.

Try:

1 - Fill lungs with air and make core tight.
2 - Sit into bottom position and apply pressure on bar so that muscles are pre-loaded.
3 - Pull the bar from the floor slowly until it gets to just over your knee.
4 - Explode like a motherfucker and try to throw the bar through the roof.
5 - Dive under it as fast as possible.

If I think of the things above I can usually get a good snatch/clean. When i forget one of them my technique goes to shit.

[DEVILsSON]

for cleans:

Start lower with your butt/hips
Make sure arms are fully extended
Pop Hips/while doing a jump shrug
Quickly rotate arms/elbows and drop under the weight.

Snatch:

Drop under the bar. Seems like you're doing a muscle snatch...

[fennway4414]

Thanks guys, I appreciate it. I see a lot of what you guys are talking about. I might skip DL again next week and try both of these movements again to try to get my technique better.

Thanks a lot Devil and Nerd, and any body else has any thing to say please say it!

[fennway4414]

Wednesday 10/17

Bench Press- 185x5, 205x5, 210x5, 215x4 ( failed 4th rep), 225x2 (failed 3rd rep)
Dips- Bwx5, Bwx5, BWx5
Board Press- 135x5, 155x5, 185x5
Decline bench situps- 25lbx10, 25lbx10
Decline bench twists (for obliques)- 25lbx20, 25lbx20
Turkish getups- 65x1, each arm. These were a bitch.



So, my bench press still sucks but after my workout yesterday I wasn't feeling too good at all. I'm getting much better at dips, and thinking about adding weight. I can't figure out if I should increase the reps or add weight. Opinions..?

[fennway4414]

Saturday 10/20

Squats- 275x5, 285x5, 295x5, 305x5, 320x2
Box Squat- 185x5, 205x5, 225x5
OHS- 115x5, 125x5, 135x4 (failed 5th rep)

I'm fucking exhausted. I was considering doing 1 or 2 other things as well but my jackass friend came to the gym a half hour late (if you've been reading my log I've probably mentioned how he does that quite a bit) and I had no time. But, I had a good workout, I'm pretty damn tired now, and don't want to work. Whatever though, I wanted to get a video of my squats to get them critiqued but I forgot my camera at home. Maybe next week.

[vrmongrel]

Shouldn't your grip be much wider for the snatch? Like wayyy out with shoulders pinched and bar behind you, I suppose if you fail with a closer grip its easier to recover.