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Old 10-13-2010, 10:59 AM   #1
James White
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Hang PC form check, please...

http://www.youtube.com/watch?v=ABFzj_T6r1c (WFS)

Thanks in advance.
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Old 10-13-2010, 11:11 AM   #2
Nate Napolitano
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Re: Hang PC form check, please...

This is my first critique so take this with a grain of salt but when you have the bar in the rack position your forearms are nearly vertical to the ground. This may be a flexibility issue but really focus on punching your elbows through so your forearms are more in a 60ish (arbitrary number, something similar though) degree angle. see the attatched picture
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Old 10-13-2010, 05:00 PM   #3
Andrew G. Greenberg
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Re: Hang PC form check, please...

Quote:
Originally Posted by James White View Post
These are jumping reverse curls.

Don't pull at all with your arms.

There should be a loud snap as your heels strike the ground. This is the evidence of aggressive hip action. In this video, you do a gentle bunny hop.

So, more hip, less arm.
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Old 10-13-2010, 06:06 PM   #4
James White
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Re: Hang PC form check, please...

Quote:
Originally Posted by Andrew G. Greenberg View Post
In this video, you do a gentle bunny hop.

So, more hip, less arm.


LOL. Awesome bunny hop analysis.

Jump hard, elbows higher. Will post a vid tomorrow when I do again with better form. Thanks again.
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Old 10-13-2010, 06:32 PM   #5
Shane Skowron
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Re: Hang PC form check, please...

Quote:
Originally Posted by Nate Napolitano View Post
This is my first critique so take this with a grain of salt but when you have the bar in the rack position your forearms are nearly vertical to the ground. This may be a flexibility issue but really focus on punching your elbows through so your forearms are more in a 60ish (arbitrary number, something similar though) degree angle. see the attatched picture

Yup, and this will take the pressure off your wrists too
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Old 10-13-2010, 08:13 PM   #6
Brent Sallee
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Re: Hang PC form check, please...

Your starting position isn't really optimal for any kind of hip power. Putting your feet in a position that you'd jump from (typically shoulder width), you should try the same movement and move your feet out when you explode with your hips. That'll allow better power development, which will allow you to use less of your arms (that is, if you consciously change that).
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Old 10-14-2010, 12:48 AM   #7
Glenn Pendlay
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Re: Hang PC form check, please...

You are pulling from right above the knee, should be pulling from the top of the thigh/hip area. You need to work on your posture before you pull. This video in particular might help you... If so there are more on the CaliforniaStrength.com site that will walk you through the rest of the lift. The link is WFS, by the way.


http://www.youtube.com/watch?v=U8sRb...layer_embedded
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Old 10-28-2010, 10:32 PM   #8
James White
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Re: Hang PC form check, please...

http://www.youtube.com/watch?v=3Vtuy0dwSRg (WFS)

I think my pull is getting better (more of a jump, less of a "hop") and I think I'm starting the pull higher on my leg as Mr. Pendlay suggested. I'm really trying hard to learn this. I've watched Sage Burgener's vid multiple times, the Cali Strenght Part 1 vid a few times, and the NSCA tutorial (full squat clean).

The advice I'm getting is much appreciated and I'll do my best to tweak the lift till I get it right. I KNOW my flexibility is an issue, so I'm stretching my wrists pretty often and doing the stretches here:

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

Thanks in advance (again!).
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Old 10-29-2010, 04:38 PM   #9
Troy Stinson
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Re: Hang PC form check, please...

Quote:
Originally Posted by James White View Post
http://www.youtube.com/watch?v=3Vtuy0dwSRg (WFS)

I think my pull is getting better (more of a jump, less of a "hop") and I think I'm starting the pull higher on my leg as Mr. Pendlay suggested. I'm really trying hard to learn this. I've watched Sage Burgener's vid multiple times, the Cali Strenght Part 1 vid a few times, and the NSCA tutorial (full squat clean).

The advice I'm getting is much appreciated and I'll do my best to tweak the lift till I get it right. I KNOW my flexibility is an issue, so I'm stretching my wrists pretty often and doing the stretches here:

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

Thanks in advance (again!).
I appreciate you posting that second video James I have been working on my flexibility for the past few weeks, I'm sure this will help.
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