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 09-01-2011, 12:12 AM   #1
Daniel Frankel
Member Daniel Frankel is offline
 
Daniel Frankel's Avatar
 
Profile:
Join Date: Mar 2010
Location: Thornhill  ON Canada
Posts: 1,508
A revised powerclean form check + some deadlift advice?

Deadlift 215x1x5 I just flat out didn't like these

Power Cleans 125x5x3 Played aroudn with a lower hip angle. I need to do some mobility stuff on glutes and hams for the position though.

Problem A: Hips rose faster than back/chest.
Problem B: Bent at knees to catch, not hips.

All links WFS

Really just looking for some tips and advice, as always.

P.S. Yes, there was something going on across the street, I kept getting distracted and was staring off-camera :P
__________________
Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
  Reply With Quote
Old 09-01-2011, 02:50 AM   #2
Struan Potter
Member Struan Potter is offline
 
Profile:
Join Date: Jun 2010
Location: Gloucester  UK
Posts: 712
Re: A revised powerclean form check + some deadlift advice?

Looks like your hips are rising first on the deadlift.

Still very knee forward on the power cleans. Need to focus on sitting back a bit when you receive the bar.

Watch this video, http://www.youtube.com/watch?v=uNDR_YWoAb4 (WFS, depending on whether someone power snatching 2x your bodyweight is WFS )

At the start with power snatches, notice how he sits back a bit when he receives the weight. This allows the posterior chain to take the weight. This also applies to the power clean. The way you're doing it is going to trash your knees up pretty fast.

Last edited by Struan Potter : 09-01-2011 at 02:59 AM. Reason: More info, & a vid on Klokov power snatching more than you deadlift ;)
  Reply With Quote
Old 09-01-2011, 07:19 AM   #3
Robert Fabsik
Member Robert Fabsik is offline
 
Profile:
Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: A revised powerclean form check + some deadlift advice?

You're overextending at the top of the deadlift.
  Reply With Quote
Old 09-01-2011, 07:50 AM   #4
Jay Rhodes
Member Jay Rhodes is offline
 
Jay Rhodes's Avatar
 
Profile:
Join Date: Jan 2010
Location: Stoney Creek  ON Canada
Posts: 3,304
Re: A revised powerclean form check + some deadlift advice?

Quote:
Originally Posted by Robert Fabsik View Post
You're overextending at the top of the deadlift.
Yes, but not as much as before. Not a huge issue either, the rest of the lift looks okay.

power cleans look quite a bit better.
__________________
27/5'10"/170 | training log | youtube | Athlete Page
  Reply With Quote
Old 09-01-2011, 08:33 AM   #5
Chris Walls
Affiliate Chris Walls is offline
 
Chris Walls's Avatar
 
Profile:
Join Date: Apr 2007
Location: North Battleford  SK Canada
Posts: 1,722
Re: A revised powerclean form check + some deadlift advice?

agreed it all looks better. Make sure you move like it's on purpose. At the top of the deadlift things get kinda flopsy. Lowering the powerclean the weight is in control, not you.

Every part should be on purpose. Don't let the bar control you.

Keep it up, you'll get there.
__________________
Accept no excuses, only results
CrossFit North Battleford
  Reply With Quote
Old 09-01-2011, 09:04 AM   #6
Keith Miller
Member Keith Miller is offline
 
Profile:
Join Date: Jul 2009
Location: Lewisville  TX
Posts: 691
Re: A revised powerclean form check + some deadlift advice?

On the powercleans: as said before, try to sit back more when coming off the floor and catch in a quarter front squat!! That means getting your hips back a bit!! Also, don't look down when setting up off the floor, look straight ahead, this will keep your back flatter. Lastly, don't jerk the bar off the floor, squeeze your glutes and press with your legs. This should be a smooth controlled first pull!!
  Reply With Quote
Old 09-01-2011, 12:13 PM   #7
Daniel Frankel
Member Daniel Frankel is offline
 
Daniel Frankel's Avatar
 
Profile:
Join Date: Mar 2010
Location: Thornhill  ON Canada
Posts: 1,508
Re: A revised powerclean form check + some deadlift advice?

Okay, thanks a lot for the info guys, ill definitely keep everything in mind. Maybe ill just practise a quarter squat position, becaise i seem to have a lot of trouble getting into it
__________________
Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
  Reply With Quote
Old 09-01-2011, 02:26 PM   #8
Daniel Frankel
Member Daniel Frankel is offline
 
Daniel Frankel's Avatar
 
Profile:
Join Date: Mar 2010
Location: Thornhill  ON Canada
Posts: 1,508
Re: A revised powerclean form check + some deadlift advice?

Quote:
Originally Posted by Struan Potter View Post
Looks like your hips are rising first on the deadlift.
How can I prevent this? It seems that when I try to pull more with my upper back (not sure if im describing it right), my hips just say "No." and shoot up first.

I also can't seem to keep my back tight enough, but I think this is a strength thing.
__________________
Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
  Reply With Quote
Old 09-01-2011, 05:32 PM   #9
John Kaupp
Member John Kaupp is offline
 
Profile:
Join Date: Apr 2005
Location: Salinas  CA
Posts: 220
Re: A revised powerclean form check + some deadlift advice?

Dan,
may I call you Dan? Power cleans are better. To try and work into that 1/4 squat position, try pointing the toes out as you catch the bar. If you lack hip flexibility to begin with, keeping your toes straight ahead will only magnify that problem.
  Reply With Quote
Old 09-01-2011, 05:41 PM   #10
Daniel Frankel
Member Daniel Frankel is offline
 
Daniel Frankel's Avatar
 
Profile:
Join Date: Mar 2010
Location: Thornhill  ON Canada
Posts: 1,508
Re: A revised powerclean form check + some deadlift advice?

Quote:
Originally Posted by John Kaupp View Post
Dan,
may I call you Dan? Power cleans are better. To try and work into that 1/4 squat position, try pointing the toes out as you catch the bar. If you lack hip flexibility to begin with, keeping your toes straight ahead will only magnify that problem.
Yep, by all means, Dan is fine.

I tried some tall squat cleans today, and REALLY loved them. I'm putting them into my warmup starting now on days with anything involving a clean or front squat.

Also, after reading your comment and playing around with some tall cleans, I realised something. I don't point my toes out at all when I clean. I think this is also obstructing me from landing in the proper position. I'll have an updated video on Monday.
__________________
Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
  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
Deadlift Form Check Michael Dubois Digital Coaching 2 07-31-2010 01:36 PM
PowerClean form check Joshua A Miller Digital Coaching 5 11-14-2009 03:55 PM
Deadlift form check John Page Digital Coaching 1 07-31-2009 05:03 AM
Deadlift Form Check Mike Gin Digital Coaching 4 06-11-2009 01:01 PM
Deadlift Form Check Jesse Deforrest Digital Coaching 9 10-14-2008 07:26 PM


All times are GMT -7. The time now is 06:22 AM.


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