Clean and Jerks

[thorn pawn]

I feel like my extension has improved but my catch position needs quite a bit of work

@golden magnet more depth

[golden magnet]

[rocky musk]

extensions look better on these clips, the bottom of your clean on the 1st clip u had some trouble standing up but look like u fixed it on the next 2 clips by fixing the angle of your toes on the bottom position which helps open up the hips.

When u stand u are still leading with your butt/hips 1st which is forcing your forward and you readjust it on the way up. Keep working on one solid motion standing up and it will take being able to "grip" the floor with feet or having all point in contact with your feet for a more solid feel when you are standing up.

So when you're performing a clean vs a power clean. With power clean your are not receiving the bar at a squat position vs a clean where your are receiving the bar at a squat position. At the moment your are pretty much power cleaning it then sitting down with the bar. The idea with the triple extension is that the bar glances the your thighs just enough for your to quickly get under it and receive in a squat. This takes time and lot of reps to feel out and get it down though, but at the moment you're looking good.

I still say work on front squat pauses so you develop a comfortable base when in a squat position so when you do stand, you instinctively know the angle and width of where your feet need to be.

Oh for the jerk, the goal is that you do not press with your arms at all. You want to get under the bar to "receive" it. Get used to getting lower on your jerks because when it gets heavier, it's harder to compensate in that position (specially split jerks). I can see your feet moving a lot in that position already and the instability only increases as the weight increases.

[thorn pawn]

It wasn't trouble but I realised my heels were off quite a bit so I stayed until I got a better position. But yea i need to get better in the position

[thorn pawn]

How would I go about doing this

Oh and here were my just split jerks

[rocky musk]

i personally prefer squat jerks, but here's one of the drills I've used just to get used to dip under the bar for split jerks. https://www.youtube.com/watch?v=Ew4c8UG-aXI

[thorn pawn]

Ok thanks (and do we ever get to see your lifts)

I think I have to practice landing with weight even after the extension. I seem to be landing on my toes

[rocky musk]

probably not for a while, I haven't done much oly lifting since i got some shoulder pain and I can't do much oly stuff until my status is no longer a probationary which will hopefully be mid-year next year. For now I'm just working on strengthening my shoulder. My last split jerk about 2 years ago was 97.7kg/215lb x2. I've never attempted max single, or at least I haven't recorded it.

[rocky musk]

yep u do, i think the second clip u can clearly see your front to wiggling trying to maintain balance

[thorn pawn]

It so hard though. I guess I just need practice

Just about finished week 3 of wl so

[rocky musk]

takes time, try your best to be patient because good form and foundation will help prevent those stupid injuries. If I could go back I would tell myself that when I started and strengthen my accessory muscles a lot as well.

[thorn pawn]

Will certainly do. I spent about 6 months working on mobility before I started. I wanted to start back then but thought it might be wiser to get a deeper squat and better overhead position first

Last snatch day on Monday hopefully, then 2 weeks in America so no lifting at all

[rocky musk]

meh spend those two weeks on accessory and mobility work, always stuff to do. Crazy thing is, we only see the glory of Oly Lifters on the main stage (obviously the put out training vids here and there), but the fact is, those people put in a lot of work and reps when no one is watching.

And yea, be safe and enjoy the process

[thorn pawn]

I mean I have no access to a gym so it'll just be prehab and maybe handstand work

I think I'm gonna aim for getting my technique at a solid level by next year. I'm sure 4 months is enough to get a good foundation

Strength work around that of course

[rocky musk]

do it, safely though, it's good shoulder stability work