CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Digital Coaching
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Digital Coaching Post pictures or movies for critique and coaching

Reply
 
Thread Tools
Old 04-26-2012, 09:48 AM   #1
Neil Black
Member Neil Black is offline
 
Neil Black's Avatar
 
Profile:
Join Date: Apr 2012
Location: Roslyn Heights  New York
Posts: 11
225# Power Clean (Squat)

http://www.youtube.com/watch?v=3iQmg...ature=youtu.be

I want to increase my power clean, but could use a third party perspective on my form and pull technique. I'd like to be able to muslce the 225 up, but needed the squat clean. My front squat is strong so it isn't really a problem.

Digital coaching... BEGIN! ha thanks in advance
  Reply With Quote
Old 04-26-2012, 10:02 AM   #2
Katherine Derbyshire
Member Katherine Derbyshire is offline
 
Profile:
Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: 225# Power Clean (Squat)

Actually, I was going to suggest you work on your front squat, and especially posture in the rack position. It looked like your torso tipped forward a bit and made everything more difficult than it needed to be.

Katherine
  Reply With Quote
Old 04-26-2012, 10:14 AM   #3
Keith Miller
Member Keith Miller is offline
 
Profile:
Join Date: Jul 2009
Location: Lewisville  TX
Posts: 650
Re: 225# Power Clean (Squat)

You're mostly lacking SPEED through the second pull!! You need to POP that bar. Your lift looks slow motion.
  Reply With Quote
Old 04-26-2012, 11:39 AM   #4
James Hanley
Member James Hanley is offline
 
Profile:
Join Date: Oct 2011
Location: Dublin  Ireland
Posts: 94
Re: 225# Power Clean (Squat)

You're yanking the bar off the floor. Squeeze it off the floor (push the floor away) so your back angle stays constant until the bar gets above your knees.

You extend/jump too early and never extend fully.

You could probably do with a better front squat.

The first two are probably going to be fixed by staying on your heels more and being patient, along with a slight lean back at the top of the pull to emphasize full extension.

Oh and owwww my neck!
__________________
http://jameshanley.ie/
  Reply With Quote
Old 04-26-2012, 01:01 PM   #5
Ian Nigh
Affiliate Ian Nigh is offline
 
Ian Nigh's Avatar
 
Profile:
Join Date: Jun 2009
Location: Kensington  MD
Posts: 947
Re: 225# Power Clean (Squat)

you could improve your starting position too.
  Reply With Quote
Old 04-26-2012, 07:22 PM   #6
Neil Black
Member Neil Black is offline
 
Neil Black's Avatar
 
Profile:
Join Date: Apr 2012
Location: Roslyn Heights  New York
Posts: 11
Re: 225# Power Clean (Squat)

Alright sounds great, thanks for the advice everyone, it is difficult to see these things when watching yourself.

Any tips to build speed on the second pull?
  Reply With Quote
Old 04-27-2012, 09:01 AM   #7
Andrew Bell
Member Andrew Bell is offline
 
Andrew Bell's Avatar
 
Profile:
Join Date: Jun 2010
Location: Houston  TX
Posts: 3,855
Re: 225# Power Clean (Squat)

Butt down lower on the start, more hips through the mid, finish your triple extension, and get under the bar faster would be my first 4 things I would work on.

I like the idea of front squats also. Maybe even with a pause in the bottom position to get use to being that low with that weight.
__________________
| Log (wfs) |
  Reply With Quote
Old 04-27-2012, 08:04 PM   #8
Austin Grega
Member Austin Grega is offline
 
Profile:
Join Date: Apr 2012
Location: Springfield  MO
Posts: 4
Re: 225# Power Clean (Squat)

Quote:
Originally Posted by Neil Black View Post
Alright sounds great, thanks for the advice everyone, it is difficult to see these things when watching yourself.

Any tips to build speed on the second pull?
As Coach Burgener always says, jump the bar up. If you think jump you'll reach full triple-extension.
  Reply With Quote
Old 04-28-2012, 02:01 PM   #10
Jonny Smyth
Affiliate Jonny Smyth is offline
 
Profile:
Join Date: Feb 2008
Location: Craigavon  County Armagh, North
Posts: 11
Re: 225# Power Clean (Squat)

The problem with the pop and catch especially for beginners is it sends the bar away from the body and this pulls the lifter forward so they usually end up jumping forward also there is a tendency for the bar to finish behind them(you can even see this in the last video posted in the comment above) the lifter will then try and correct this by pulling it forward and losing it to the front. Its ok to do when the weight is light and easy controlled but unless you are an experienced lifter drilling this constantly the chances are you fail ore heavy lifts than you'll get.
Coach B teaches you to scoop the bar in and keep the weight in the heels then jump the bar up while keeping it close to the body this means the bar travels in a straight line and the quickest path...
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
power rack/cage $225 too much or just right? Ralphie_Martinez Equipment 12 12-17-2010 01:29 PM
Critique: hang power clean & jerk, clean pulls, back squat Brandon Fisel Digital Coaching 3 08-02-2010 04:12 PM
power clean and squat clean check Daniel Krull Digital Coaching 1 03-30-2009 05:12 AM
Linda--Squat Clean or Power Clean? Tommy Conroy Workout of the Day 9 03-03-2008 02:58 PM
Power Clean -vs- Squat Clean (Knees) Wade Smith Injuries 6 01-04-2008 10:38 PM


All times are GMT -7. The time now is 08:57 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.