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Old 12-01-2009, 08:45 PM   #1
Dan Andrews
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Please Critique my Squat and Power Clean

This is my squat at 185, I'm following the starting strength book/ Rips method with the LBBS. The only thing I can really see i did wrong is i have my thumb wrapped around the bar, I do it out of habit and I still have to remind myself to go without the thumb. Any criticism is appreciated

http://www.vimeo.com/7929484 (safe for work and family)

The next two are my power clean, the first is from the floor and the other is from the high hang, I think from the floor my pull is slightly flawed, I can't put my finger on it though, I think I need to flatten my back/ raise my chest a bit more.

http://www.vimeo.com/7929655 (safe for work and family)

And this is from the high hang

http://www.vimeo.com/7929689 ( safe for work and family)

Both are at 135 lbs.

Thanks for your time and criticism.
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Old 12-01-2009, 09:47 PM   #2
Michael Ingley
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Re: Please Critique my Squat and Power Clean

first two are set as private
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Old 12-01-2009, 10:17 PM   #3
Dan Andrews
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Re: Please Critique my Squat and Power Clean

Thats very strange, I fixed it, i dont know why it did that. Thanks for the heads up.
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Old 12-01-2009, 10:29 PM   #4
Lincoln Brigham
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Re: Please Critique my Squat and Power Clean

On the clean from the floor the bar gets yanked off the ground, causing it to get away from you and rounding the back. Elbows are slow coming around into the rack position.

On the clean from the hang position you're pulling with your arms.
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Old 12-02-2009, 12:11 PM   #5
Steven Webster
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Re: Please Critique my Squat and Power Clean

Squat looks more of an Olympic style- quite upright, breaking knees and hips at same time. Try sitting back more- push your butt back ant let your knees come forward only when they need to.

If you're not doing this already, stretch more after your workout.
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Old 12-02-2009, 01:27 PM   #6
Michael Pilhofer
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Re: Please Critique my Squat and Power Clean

[quote=Dan Andrews;704300]This is my squat at 185, I'm following the starting strength book/ Rips method with the LBBS. The only thing I can really see i did wrong is i have my thumb wrapped around the bar, I do it out of habit and I still have to remind myself to go without the thumb. Any criticism is appreciated

http://www.vimeo.com/7929484 (safe for work and family)

Hey Dan,

I think if you posted this on RIP's blog...his response might be "Read the F@$#ing Book" Classic Rip, but you have to love him.

You are correct, thumbs around the bar is not good. Steve is right on, you are not performing a LBBS. You have the bar too high on your back.

Get that bar into the right place, get those thumbs over the bar, elbows UP, Chest UP, BUTT Back, and KNEES OUT! Drive up with your hips and you are golden.

Don't forget to get that Chest UP! You are caving over right from the moment you take the bar off the rack.

Good luck
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Old 12-02-2009, 02:25 PM   #7
Michael Pilhofer
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Re: Please Critique my Squat and Power Clean

Quote:
Originally Posted by Michael Pilhofer View Post
Hey Dan,

I think if you posted this on RIP's blog...his response might be "Read the F@$#ing Book" Classic Rip, but you have to love him.

You are correct, thumbs around the bar is not good. Steve is right on, you are not performing a LBBS. You have the bar too high on your back.
Ok, so I didn't get it 100% right...take the "F@$#ing" part out, but I thought this was a little funny.

From the horses mouth, as they say in response to your posting this on Rips Blog.
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Old 12-02-2009, 05:13 PM   #8
Dan Andrews
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Re: Please Critique my Squat and Power Clean

Thanks Lincoln, Steven and Mike for all of the advice, I will definitely take it to heart and lift with it all in mind. Yea , Mike, Rip sure has a nice way of not wanting to give advice, hahaha. I'll try and re-do all the videos once I think I've fixed it as best I can and see what you guys think. Thanks for all your guys time again, its very appreciated.
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Old 12-02-2009, 08:21 PM   #9
Adam Acosta
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Re: Please Critique my Squat and Power Clean

I only watched the power clean from the floor, but pause it at two seconds. You're rowing the bar with a rounded back. It looks like you're closing your knees too quickly before you close your hips, which is keeping your shoulders two far forward of the upward plane of bar movement and you're basically just yanking it up. You're forced to pull upward with your arms because you've rendered hip extension null. Lincoln is right that your first pull is too forceful, too. That looks like it might be part of why you close your knees so quickly, to get them out of the way. Remember, the point of the first pull is just to get the bar into position for the second pull. It's the second pull that's explosive.
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