View Full Version : Kustes Clean and Jerk

Scott Kustes
05-17-2006, 07:26 PM
Give it to me folks! Pick it apart. 9.9 megs each.

www.ScottKustes.com/Downloads/Misc/P1010001.MOV (http://www.ScottKustes.com/Downloads/Misc/P1010001.MOV)
www.ScottKustes.com/Downloads/Misc/P1010002.MOV (http://www.ScottKustes.com/Downloads/Misc/P1010002.MOV) - Kinda missed the 2nd clean (almost fell forward)

Lincoln Brigham
05-17-2006, 10:21 PM
Clean: Bad early arm bend, bar not in close during second pull, second pull is cut way short. These errors cause you to jump forward, among other things.

Jerk: Dip is not vertical, it drifts forward. This causes the drive to go forward. Recovery does not have to step back all the way - bring front foot halfway back, then back foot halfway forward.

Larry Lindenman
05-18-2006, 04:57 AM
Amateur hour for me, but...stance is too wide at start. Prior to the jerk, readjust your wide stance so your feet are under your hips. Activate your lats on the pull from the floor to pull the bar into the body. Your start position looks very high to me.

Garrett Smith
05-18-2006, 07:37 AM
Clean stance definitely too wide. Turn the feet straight or almost straight ahead while keeping them under the pelvis. The stance you had is letting your arches roll inward, which will then leak power through your ankles, then your knees.

Before the clean, you're doing an arm-bend pre-load to get the weight moving (if there's another better term for what Scott does there, I'd love to know it). It's like a "dip" to start the first pull. I'm not a big fan of that for mortal OL lifters. Too much added stress on the spine. Just tighten up and lift the weight straight off the ground, don't go down then up.

Scott Kustes
05-18-2006, 07:39 AM
Thanks guys! I watched it last night and kinda thought my second pull looked bad/non-existant. Should I be working hang cleans to try to improve the second pull? Any other suggestions/fixes?

I could really go for some actual O-lift instruction. Any of you people know where I can go in the Cincinnati, OH or Louisville, KY areas?

(Message edited by sk12879 on May 18, 2006)

Yoon Sohn
05-18-2006, 08:01 AM
Hey Scott,
I'm not sure if this is close to where you are in Cincinnati, but may be worth a shot...

Good luck!

I just joined a local weightlifting club last night and was amazed with what I learned from just one session of in-person coaching.

Lincoln Brigham
05-18-2006, 11:51 AM
Should I be working hang cleans to try to improve the second pull?

Oh Yes, in a 3-to-1 ratio (hang vs. ground) if not higher.

You're in luck in Cincy:
David Armstrong
Xavier Univ.
3800 Victory Parkway
Cincinnati, OH 45207-7510
(812) 926-3579
(513) 745-3226

ATTN: Tracy Prosser
Xavier Univ.
3800 Victory Parkway
Cincinnati, OH 45207-7530
(513) 745-3226

Michael Ledney
05-18-2006, 12:05 PM
^ ^
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Bet I know what we're gonna be working on next week Scott...

BTW everybody, not to hijack the thread, Scott was too proud to update his testimonial page but he did Fran in 5:08 yesterday. That was a PR by 2 minutes.

Strong work indeed

Ben Kaminski
05-18-2006, 12:42 PM
Cool, I never knew there was an opportunity for OL coaching in Cincy!

Scott Kustes
05-23-2006, 06:25 AM
Thanks for the names Linc! I've left a message and can hopefully get some coaching going here soon.

Scott Kustes
05-28-2006, 12:32 PM
Well bad news on those names Lincoln....neither of those 2 guys are at Xavier and the service isn't offered anymore. Working on contacting the guy Yoon listed, but the number goes to a fax machine.

Vikram Swamy
06-07-2006, 12:12 PM
I'm sorry if this is really obvious, but perhaps the guys at Crossfit Ohio (based in Cincinatti) could help?