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 11-18-2009, 06:20 PM   #1
Jason A Smith
Member Jason A Smith is offline
 
Jason A Smith's Avatar
 
Profile:
Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,660
SS - Squat, Press & Power Clean form check

Did my third SS workout yesterday and took some video:

Back Squat @ 170 lbs

http://www.youtube.com/watch?v=X5pZ1BRvymI (wfs)

Press @ 80 lbs

http://www.youtube.com/watch?v=PwmeYh631yk (WFS)

Power Clean @ 100 lbs

http://www.youtube.com/watch?v=AlC8wsfPJEw (wfs)

Looking for some feedback on from. Weights are still pretty light. I started out low on purpose to get my from squared away, so if anyone sees some thing that will help I woul love to hear comments.
  Reply With Quote
Old 11-18-2009, 06:57 PM   #2
Graeme Howland
Member Graeme Howland is offline
 
Profile:
Join Date: Sep 2008
Location: Prince George  BC
Posts: 422
Re: SS - Squat, Press & Power Clean form check

Just have time for the squat. If you are doing SS as written you should be doing low bar back squats, have you read the book? You are doing high bar squats. You are also losing tension in your back/hamstrings at the very bottom (not horribly, but definitely not in full extension).
  Reply With Quote
Old 11-18-2009, 08:44 PM   #3
Joe Bernard
Member Joe Bernard is offline
 
Profile:
Join Date: Aug 2007
Location: Philadelphia  PA
Posts: 2,626
Re: SS - Squat, Press & Power Clean form check

Squat- do low bar back squats like Graeme said.

Press- learn to breathe at the top and use the reflex bounce at the bottom, it will become very useful when the weight gets heavy.

Power Clean- you set up with a rounded back, the starting position is similar to a deadlift but the hips are lower, making the back more vertical. Can't tell if you are using the hook grip, if not start.

Have you read SS or the SS wiki? If not read them, they will answer alot of your form questions.
  Reply With Quote
Old 11-18-2009, 09:14 PM   #4
Jason A Smith
Member Jason A Smith is offline
 
Jason A Smith's Avatar
 
Profile:
Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,660
Re: SS - Squat, Press & Power Clean form check

I appreciate the feedback. I have the book and have read it, also read the wiki a couple days ago.

Am using hook grip, will try and use a less rounded back.

Using a low bar squat already as afr as i can tell, will try and push the bar lower and keep tighter in the botom.
  Reply With Quote
Old 11-18-2009, 10:49 PM   #5
Michael Ingley
Member Michael Ingley is offline
 
Profile:
Join Date: Jul 2009
Location: Pensacola  FL
Posts: 365
Re: SS - Squat, Press & Power Clean form check

you're bending the arms way to soon in the powerclean
  Reply With Quote
Old 11-19-2009, 08:24 AM   #6
Jason A Smith
Member Jason A Smith is offline
 
Jason A Smith's Avatar
 
Profile:
Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,660
Re: SS - Squat, Press & Power Clean form check

Michael,

I noticed the arms/elbows as I watched the video again. I will work on that next time I do PC's. I think I will work on hip drive in the squats as well, and of course strightening out.
  Reply With Quote
Old 11-19-2009, 12:30 PM   #7
Graeme Howland
Member Graeme Howland is offline
 
Profile:
Join Date: Sep 2008
Location: Prince George  BC
Posts: 422
Re: SS - Squat, Press & Power Clean form check

Quote:
Originally Posted by Jason A Smith View Post
I appreciate the feedback. I have the book and have read it, also read the wiki a couple days ago.

Am using hook grip, will try and use a less rounded back.

Using a low bar squat already as afr as i can tell, will try and push the bar lower and keep tighter in the botom.
Re-read the squat chapter, the most obvious clue you are doing high-bar squats is how vetical your torso stays. To do a low bar as Rip describes requires torso to incline and butt/hips go back (posterior chain activation, the real purpose of the low bar version). High bar is more quad dominant (nothing wrong with that, depends on your goals/program).
  Reply With Quote
Old 11-19-2009, 12:53 PM   #8
Sean Schade
Member Sean Schade is offline
 
Profile:
Join Date: Apr 2008
Location: Exeter  NH
Posts: 39
Re: SS - Squat, Press & Power Clean form check

On the power clean I'm not seeing the foot stomp, or you jumping at all. The ankle extension is an important part of the movement. You want this to be an explosive movement.

my 2 cents...
  Reply With Quote
Old 11-19-2009, 01:10 PM   #9
Jason A Smith
Member Jason A Smith is offline
 
Jason A Smith's Avatar
 
Profile:
Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,660
Re: SS - Squat, Press & Power Clean form check

Graeme,

I re-read the squat chapter last night. I am going to try to use a few more cues on my next squat workout. I will stick my butt back a little farther, keep my head down, and keep tight in the bottom. On a side note I figure skated for years and can go deep in the quads with by back straight as an arrow, I guess that doesn't go away quickly, and will require some new muscle memory.

I was mostly concerned with my knees sliding out and depth being correct, and as there were no comments in that vein, I'll assume that's good and keep working on the rest.

Sean,

I'll say that up until a couple months ago I had never performed a clea of any kind, not making excuses, I really think I am remedial at cleans. So far three tips.

1. Back more flat
2. arms straight through deadlift portion
3. explode, stomp

Thanks again guys. I thought about postin over on the SS forums but didn't want to get roasted by Rip just yet.
  Reply With Quote
Old 11-19-2009, 05:45 PM   #10
Joe Bernard
Member Joe Bernard is offline
 
Profile:
Join Date: Aug 2007
Location: Philadelphia  PA
Posts: 2,626
Re: SS - Squat, Press & Power Clean form check

I forgot to add one thing: don't walk back so far for the squats. Take one step back with both feet, adjust stance, then squat (Rip mentions this in the book). When the weight gets heavy, walking back as far as you did will only fatigue you more than if you took one step back.

Knees and depth are both good.
  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
Squat, Deadlift, and Power Clean Form Check Philip Menagh Digital Coaching 7 11-17-2009 09:18 PM
Power Clean Form Check John Page Digital Coaching 1 07-27-2009 09:44 PM
Power Clean form check David Gray Digital Coaching 7 01-13-2009 02:59 AM
Power Clean Form Check Jesse Dahl Digital Coaching 0 05-02-2008 03:19 AM
Squat, Press, Power Clean Form Scott Kane Digital Coaching 2 11-25-2007 08:50 PM


All times are GMT -7. The time now is 08:18 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.