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Old 07-13-2007, 07:25 PM   #1
Patrick Donnelly
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I'm pretty new at this one, so be brutal and make sure I get it right from the start.

Two reps (of fifteen), 70#, shown in 5x slow-mo:
http://www.youtube.com/watch?v=kC9DWSqkuko (Safe.)

I can note:
- on the first one, my butt comes up a bit early on the pull
- on the second one, I sort of shrug down then yank, instead of pushing against the ground
- on both, my knees are pretty far forward in the squat, though I do go below parallel
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Old 07-13-2007, 11:13 PM   #2
Lincoln Brigham
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Thanks for doing a clear video. Good angle, good lighting. Nice job on the wooden plates, did you make those yourself?

The overhead squat is the best part of the lift although yes, you need to sit back on the squat.

There is basically no second pull, no double knee bend. There's a yank off the ground and then a bent over row followed by an overhead squat. There is entirely too much use of the arms to get the bar overhead. The bar is much much much too far away from the body once it passes the knees.

Practice doing the lifts from the hang position, with straight arms and the bar brushing the thighs.
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Old 07-14-2007, 07:48 PM   #3
Patrick Donnelly
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I made the plates using some scrap wood and a saber saw. They're nice for really light weights. (Took me forever to make! I'm so bad with tools.)


After comparing my video to the ones on the main site, I can definitely see now how I was far too "yanky." I'll try to post another video in the next few days.
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Old 07-15-2007, 06:29 PM   #4
Patrick Donnelly
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http://www.youtube.com/watch?v=3X8t88Us3xY (Safe.)

I think I did better this time.

I managed to fix the knees-forward problem by lifting my toes slightly off the ground. There was no problem with my heel rising, they just weren't taking the weight like they should be. I kept my arms straight until my hips had fully extended too.
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Old 07-15-2007, 07:11 PM   #5
Ryan Atkins
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Hi Patrick,

You said: "I kept my arms straight until my hips had fully extended too."

You did. The only problem is that those knees have to rebend almost as soon as the bar passes them. You need to reinsert the knees as the bar gets pulled along your thighs to put you in the power position. Your legs and hips will be slightly bent, your toros vertical and your arms will still be straight.

From here you aggressively extend the hips to full extension, shrugging the shoulders as you get there. Only then do the arms begin to bend (alond with the hips, knees and ankles) as you pull (again extremely aggressively)yourself to the bottom position of the OHS position.

Try the exercises in this video clip (http://media.crossfit.com/cf-video/S...ining_CFSC.wmv). One of them is the same one that Lincoln mentioned (snatch from the hang position).

Hope this helps,

Ryan
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Old 07-15-2007, 11:44 PM   #6
Lincoln Brigham
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It's marginally better, but you are still using your arms to get the bar overhead. It's the jump/shrug motion that should impart the velocity to the bar, not the arm motion. Your lifts have no jump motion to them.

"I kept my arms straight until my hips had fully extended too."
I gotta say no.
The elbows were well bent before you ever stood up straight. Watch the video again and hit "Pause" just as the bar passes the knees.

THIS is straight arms at full hip extension:
http://www.crossfit.com/discus/messages/13350/44519.jpg
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Old 07-21-2007, 05:35 PM   #7
Patrick Donnelly
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Alright, I did some more practice today...
I've managed to get a good shrug in there, though I'm still lacking the "jump." I've downloaded a lot of videos from YouTube and watched them in slow-motion, so I know what it should be like... I just haven't managed to do it yet.
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