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Exercises Movements, technique & proper execution

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Old 02-28-2005, 09:43 AM   #1
Ross Hunt
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All,

I have been practicing the Olympic Lifts for a couple months now. A friend of mine was good enough to tape some videos of me performing the lifts and post them on his website, and I would appreciate commentary and suggestions on my technique from anyone who cares to offer them.

http://www.christmasgorilla.com/ross/

Thanks,

Ross Hunt
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Old 02-28-2005, 10:05 AM   #2
Dan John
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Well, a couple of simple little things:

It "looks" like a soft platform. Buy/steal a couple of pieces of plywood and move to that. Also, are you not wearing shoes...a lot of that extra "wiggle" could be cured by a platform and some shoes.

I'm telling you this from the heart: good job. You are miles ahead of most people.

Do. Or don't do...there is no try.

You are on the "do" team for sure.

A lot of the little hitches and flaws will clear up with my "secret training protocol:"
Add weight.

Your recovery in the deep positions would be my first concern...you seem to always...what's a good word...come into the deep positions like you are on a ship at sea. Whatever that word is...that is what you are doing. You need to maybe simply try a Snatch, followed by an Overhead Squat...a Clean followed by a Front Squat...just to shore up your bottom positions. There should be very, very little fore to aft motion and you seem to have a lot of it.

But, hey: you're doing the lifts and putting it out there.

Now, compete in a meet and learn tons more in one hour than you will ever learn in a forum.
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Old 02-28-2005, 10:07 AM   #3
Lincoln Brigham
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Looks like an early arm bend on the first video. Hard to tell from the side angle. Not bad, overall.

The second snatch video gave me a crick in the neck, as did the rest of the other videos. They look good as they can. Sideways. Arghh.
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Old 02-28-2005, 11:11 AM   #4
Ross Hunt
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Thank you both for the advice and encouragement.

Dan John,

We built a platform in the back room of our gym last week, shortly after these videos were taped; I've been wearing Chucks in training, and I plan to buy some Oly shoes long enough before my first meet to get a feel for them.

The recovery and 'catch' IS always where I lose a heavy lift, so I will do the snatch/squat, clean/squat combos you mentioned, do front and overhead squats more in training, and maybe start doing some snatch balances with serious weight.

I will probably compete for the first time this summer.

Lincoln,

I didn't notice that early arm pull until you pointed. That's something for me to pay attention to.
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Old 02-28-2005, 12:12 PM   #5
Ron Nelson
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Just a note that was passed along to me by Josh Everett when he watched my form (or lack thereof); keep back on the heels. Looks like you rise up on your toes a couple of times.
Other than that, your snatch form beats the bejeepers out of mine!
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Old 02-28-2005, 02:43 PM   #6
Mike Burgener
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ross, just took a look at one snatch. the first one on your site. looks like you raise your hips a tad too fast..this causes you to be a bit forward...i see you too much on your toes...the bar is pulling you forward. in your jump phase you bend your arms way too much and you are pulling the bar up rather than pulling your body down. look at your feet as well...you are somewhat pulling them back...therefore in your extension your body is too forward. i know this is picky...because in reality its not that bad. keep training hard!!! if you have some questions do not hesitate to contact me: mikeburgener@mac.com
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Old 02-28-2005, 04:00 PM   #7
Beth Moscov
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Ross,

Get your shoes now. I just got mine last week and I feel like I have to totally relearn to do my snatch. It isn't that bad cause I am learning fast but the difference in the shoe angle is enough to make a difference and I felt really upset when I wasn't catching lifts that are normally easy for me.
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Old 02-28-2005, 04:11 PM   #8
Ross Hunt
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Ron,

Thanks; I'll watch the toes.

Mike,

Thanks a lot! I never realized that I was pulling myself forward, but now that I compare the way by body is moving to the way Dimas is moving in Dan John's video, it's obvious: Dimas is pulling off his heels, and moving BACK, if anything; I'm pushing off my toes, which makes me pull off my heels, and move forward, and rock forward at the bottom of the snatch.

I appreciate the help; I'll do some snatches tomorrow and see if I can iron iron out this flaw.
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Old 02-28-2005, 06:36 PM   #9
Rick Burgess
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Lincoln/Dan/Coach B, look at the last video in the directory -- snatch from straight on. You can see the arm bend clearly. Is it because Ross' hands should be further out on the bar? When he finishes, the bar seems high over his head.
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Old 02-28-2005, 11:02 PM   #10
Mike Burgener
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i did not see the video...but normally i would say no...the hand width is not due to the arm bend...the arm bend is caused by trying to pull the bar too soon and trying to pull the bar up. remember the idea is to pull the body down. that is the key....i will be you from the hang position he does not bend his arms.
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