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Scott Kane 11-25-2007 03:22 AM

Squat, Press, Power Clean Form
Just got back to lifting after a 2 week layoff due to illness (strep throat and then a nasty virus). I'm still not 100%. Anyway on to the videos. I notice my lower back rounds at the very bottom of the squat. My hips have tightened back up since the layoff, so I'll be working on my hip flexibility. Right now I'm feeling quite tight and slow. I also noticed that I catch the power clean very high. I'll try to catch it lower at about quarter squat depth.

Squat 225x5 Set 3 of 3

Press 135x5 Set 3 of 3

Power Clean 135x5 Set 3 of 3

Chris Spealler 11-25-2007 08:00 PM

Re: Squat, Press, Power Clean Form
Scott... some info that might help.

The Squat:
It was a little hard to see with the angle, but it looks like you are rounding your back once you get just above parallell. The depth looks good, but you are dipping your chest forward and your back is rounding (no bueno, go lighter if you have to at first).

Biggest thing is keeping that arch in your back, and you keeping your chest high should actually help a bit with that.

The Press:
Again, a little hard to tell with the angle but that last two looked like your best to me. Keep focusing on bringing your head and body through the bar (which you were doing on the last two).

The Clean:
I know it's a power clean but you still have to catch the bar in some type of squat... I know you recognized that as well. You are coming off the ground a bit slow and not opening your hips all the way (this is hard for all of us). Don't forget that big shrug and keep those elbows high and bring them through fast. Be more aggresive, still don't jerk the bar off the ground, but don't be slow with it either.

Hope this helps a little bit for you and I'm sure there are others with much more advice for you. Keep up the solid work!!

Steve Forman 11-25-2007 08:50 PM

Re: Squat, Press, Power Clean Form
Ill take a stab,

squat. Really hard to see but it looks like you could keep your eyes/head a little higher, opening your chest, which will keep the arch. Second I am not sure if you are pressing you knees outward, which will also help.

Press: IF you pause each rep you can see that your slightly forward of directly overhead. (IMHO) And on a few of the reps you did not completely engage the shoulders at the top. on the very last rep you did engage the shoulders very well but it looked like you did so as you paused to finish. Remember to explode the press overhead, extending the arms and engaging the shoulders. (remember make the neck disappear).

thats all I had time for. Good luck

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