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Old 06-06-2012, 01:24 PM   #1
Michael Zoda
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My oly lifts.

Tear my form apart. Make me hate you. I want to get better at these lifts..

Clean and Jerk manageable weight. Not too light not too heavy.

http://www.youtube.com/watch?v=TZKfmTWlSx8 (wfs)

H. Snatch from the hip, manageable weight.

http://www.youtube.com/watch?v=C_8ZlTVTF9o (wfs)

High Bar Squat, I just started squatting high bar, I've always squatted low.

http://www.youtube.com/watch?v=bW8uSGktBAI (wfs)
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Old 06-06-2012, 02:06 PM   #2
John Kaupp
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Re: My oly lifts.

Clean- keep the bar closer to you as you pull yourself under the bar(third pull).
Jerk- Shorter and quicker dip and drive.
Snatch- Drive through the heels more. Keep bar close on third pull
Squat- Bring your hips forward as you stand up. Let your chest lead the way to keep the torso as vertical as possible.
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Old 06-06-2012, 07:19 PM   #3
Keith Miller
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Re: My oly lifts.

Agree with John, but want to add:

On the snatch, widen your grip out a bit. Also, consider getting some Oly shoes which will help with stability.
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Old 06-06-2012, 09:22 PM   #4
Anthony Hernandez
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Re: My oly lifts.

Quote:
Originally Posted by Michael Zoda View Post
Tear my form apart. Make me hate you. I want to get better at these lifts..

Clean and Jerk manageable weight. Not too light not too heavy.

http://www.youtube.com/watch?v=TZKfmTWlSx8 (wfs)

H. Snatch from the hip, manageable weight.

http://www.youtube.com/watch?v=C_8ZlTVTF9o (wfs)

High Bar Squat, I just started squatting high bar, I've always squatted low.

http://www.youtube.com/watch?v=bW8uSGktBAI (wfs)
Michael thanks for sharing your videos. Kaupp covered a lot good things but let me add to that.

At this point you should be practicing the lifts (sn and cj) through combination movements for example: clean from the hang, then below the knee, then from the floor and finishing with a jerk. I know it's a lot of work but it is a good way to reinforce the technique and to learn properly.

Now, your starting position in the cj is not bad. If you take a look at your cj practice video at 27 secconds you'll see that you begin the first pull with your shoulders on top of the bar - don't change that at all it's a good thing However as you proceed you pull the bar straight off the floor (the bar is moving in a straight line) and that is incorrect. You need to learn to pull the bar in and up towards your hip. Kaupp provides good suggestions for the jerk drive.

Your hang snatches are sufficiently bad that I would not do them beyond the 20kg bar. You need to learn to pull correctly and right now with respect to the snatch that is not happening at all. Furthermore you have no mobility in the snatch position. Try squating down and pressing the bar over your head with a snatch grip. If you have problems with that it needs to be resolved first before you move on to any snatching. Below are some videos that can help you. All the videos are WFS.

http://www.youtube.com/watch?v=1jb5B...feature=relmfu
http://www.youtube.com/watch?v=5ZR2tolczAo
http://www.youtube.com/watch?v=q-dji...feature=relmfu
http://www.youtube.com/watch?v=OVsEu9qn2OE&feature=plcp
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Old 06-06-2012, 10:53 PM   #5
Michael Zoda
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Re: My oly lifts.

Thank you guys so much for the advice, I will have updated videos after my next training session.

Anthony, per your advice in my other thread I will be taking a rest day tomorrow so the videos should be up this weekend.

I will be posting a video of a full snatch, I seem to have an easier time coming under the bar into the snatch position from a full snatch rather than a Hang Snatch. Notice in my other thread I mentioned I did not like performing lifts from the hang position, mainly the hip. It just feels awkward to me, almost as if I need that extra pull from the ground and the hip to complete the lift. I find it difficult to get under the bar fast enough pulling straight from the hip. Is this uncommon in beginners? I can squat down and press the bar up. I can also overhead squat ATG.

Clean and Jerk advice noted. Keep bar closer to body and pull the bar in on the clean, faster and shorter drive in the jerk.

As far as your advice about practicing from the hang position at the hip, then the knee, then the full lift do you suggest doing X number of sets at the hip, then X number of sets at the knee, then floor? Or do you recommend doing 1 rep at each position to constitute one complete rep, then starting over.
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Old 06-06-2012, 11:28 PM   #6
Michael Zoda
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Re: My oly lifts.

Should I be doing ALL my training from the three position? No full lifts from the floor until form is perfected?

EDIT on the above post, I have never squated to a snatch position and pressed the bar up before, I will try that.

Last edited by Michael Zoda : 06-06-2012 at 11:33 PM.
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Old 06-07-2012, 06:39 AM   #7
Steve Collegio
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Re: My oly lifts.

in your sqaut, try to push the knees out and sit down in between your legs. you mentioned you've always low bar and thats pretty clear because you start your squat by pushing your butt back leaving your torso more parallel to the ground. try dropping the weight a bit and try really sitting down between your legs and having a more vertical torso
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Old 06-07-2012, 07:31 AM   #8
Anthony Hernandez
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Re: My oly lifts.

Quote:
Originally Posted by Michael Zoda View Post
Should I be doing ALL my training from the three position? No full lifts from the floor until form is perfected?

EDIT on the above post, I have never squated to a snatch position and pressed the bar up before, I will try that.
Michael you are brave for posting videos and being open to blunt criticism. Now one of the reasons you cannot perfrom the lifts correctly from the hang is because you are trying to "shrug" the weight up so consequently you go to your toes deliberately in an effort to raise the bar higher. You have to learn to try and stay on your heels longer. Try and do all of your snatch work without moving your feet at all.

https://www.youtube.com/watch?v=MyNicZjQYX4
https://www.youtube.com/watch?v=M4YQ58hMBos Both are WFS

Now, here is a good sample program for one weeks practice with 4 training sessions. Before each practice sessions you should do a gymnastic warm-up routine. For example some sets of hand stand presses in paralletts (with or without the wall), ring dips (if you have them), ring push-ups and sit-ups.

Assesment Day:

1. Power snatch and then squat down
2. Power clean and then squat
3. Power Jerk and then squat down - this mean squatting down with the bar overhead in the jerk grip
4. Press in the split position
5. Back squat

Snatch session 1

1. Push Snatch and then squat down
2. Press in Snatch position
3. Snatch form the hip, then at the knee, then below the knee
4. Snatch from the box at the knee
5. Snatch
6. Back Squat

CJ session 1

1. Press behind the neck in the split position
2. Jerk from behind the neck, hold the bar for 2 seconds.
3. Clean from the knee position do another fron squat and then do a dip*
4. Heavy dips
5. Back Squat

CJ session 2 (try and do the CJ session back-2 back)

1. Press behind the neck in the split position
2. Power clean from knee position and then do 2 jerks
3. Power clean below the knee position then do 2 front squats and after that do 2 jerks
4. Back squat

* = just dip do not jerk or try to drive the weight up.
Also for any of the above sessions if you are not certain about the number of sets and reps to use I can post some examples.
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Old 06-11-2012, 06:51 AM   #9
Michael Zoda
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Re: My oly lifts.

Updated Videos: All WFS

http://www.youtube.com/watch?v=Ay88A3ufcDs&feature=plcp
http://www.youtube.com/watch?v=rYBrmRw3Uzk&feature=plcp

Heaviest snatch attempt
http://www.youtube.com/watch?v=g_kUR...feature=relmfu
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Old 06-11-2012, 09:52 AM   #10
John Kaupp
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Re: My oly lifts.

Bar is still too far away on the third pull in both lifts.
You also shift your weight forward to the ball of your foot too soon. Drive through the heels as hard and long as you can. That causes any, if at all, ankle extension.
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