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-   -   Critique: hang power clean & jerk, clean pulls, back squat (https://board.crossfit.com/showthread.php?t=60114)

Brandon Fisel 07-30-2010 08:25 PM

Critique: hang power clean & jerk, clean pulls, back squat
 
Looking for criticism - what you like or don't like. Let me have it :notworth:

I'll start - On the clean, I need to get my elbows around quicker when receiving the bar. On the jerk, it looks like I need to split with my feet slightly wider.

[url]http://www.youtube.com/watch?v=JZNWulKqp_k[/url] (W/F/S/)

S.S. 08-01-2010 05:56 PM

Re: Critique: hang power clean & jerk, clean pulls, back squat
 
Hang power clean

- Whip elbows faster
- You're jumping forward. Watch your feet.
- Feet are quite narrow for a catching position. They're fine on the pull but they should widen a bit when you catch it. It will allow you to catch it slightly deeper and quicker too.

Jerk
- Your elbows don't need to be as high when you start the jerk. 45 degree angle to the ground is good.
- You're catching the weight a little bit behind you
- I'm not an expert but overall it looks pretty solid.

Clean pulls
- Get your butt lower
- You're not coming on your toes at the top! The whole point of the clean pull is to get the full extension at the top.
- You might do well with a wider grip, I can't tell.

Back squat
- Go deeper
- You're good morning-it up. Notice how the angle of your back coming decreases as you get higher -- not good. The back should be rising at the same rate as the legs.

Jeremy Galo 08-01-2010 09:33 PM

Re: Critique: hang power clean & jerk, clean pulls, back squat
 
on your clean and clean pull, the bar is pretty far away from you as you start your second pull. Jumping forward isn't the problem, it's the body's reaction to the fact that the bar is far away from you and you have to jump forward to catch it. Keep the bar closer to you and jump and shrug. On your clean pull you have zero shrug. Look at your cleans and clean pulls, when your elbows bend, they're pointing BEHIND you. They should point high and outside. Jump and extend UP and don't try to pull with your arms.

Jerk looked fairly solid. Just get your head through faster. In all honesty though, I think you could benefit from a wider grip at the start of your clean and translates to a better jerk rack position too.

Squat, I think the depth was fine. The angle might make it look like it's higher than it is, but I can't be totally sure. Otherwise, Shane nailed the critique.

Brandon Fisel 08-02-2010 04:12 PM

Re: Critique: hang power clean & jerk, clean pulls, back squat
 
Thanks for the comments! I will be working on these.


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