View Full Version : Kustes Clean and Jerk
05-17-2006, 07:26 PM
Give it to me folks! Pick it apart. 9.9 megs each.
www.ScottKustes.com/Downloads/Misc/P1010002.MOV (http://www.ScottKustes.com/Downloads/Misc/P1010002.MOV) - Kinda missed the 2nd clean (almost fell forward)
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.
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.
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.
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)
05-18-2006, 08:01 AM
I'm not sure if this is close to where you are in Cincinnati, but may be worth a shot...
I just joined a local weightlifting club last night and was amazed with what I learned from just one session of in-person coaching.
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:
3800 Victory Parkway
Cincinnati, OH 45207-7510
XAVIER UNIVERSITY WLC
ATTN: Tracy Prosser
3800 Victory Parkway
Cincinnati, OH 45207-7530
05-18-2006, 12:05 PM
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
05-18-2006, 12:42 PM
Cool, I never knew there was an opportunity for OL coaching in Cincy!
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.
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.
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?
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