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Originally Posted by
shatterproof
I actually just watched these, the failures are the most revealing. The weight, even on the fails looks very light for you yet you are failing because there is a lack of power or "pop" at the part where there should be the most. Kamrans lift is actually a great example of this, even though his first pull is slow he utlises immense explosive power for the last most important part of the pull. He actually has a major technique flaw in that he separates the lifts strongly into separate parts, actually arm pulling into a semi shrug halfway but then tacking on a hang clean at the end. He gets away with it because he is so strong and so powerful in the 2nd pull/triple extension. The key to making the last bit really "snap" with lots of power, is staying as far over the bar as you can possibly do, so much you are nearly falling over it. Dan john would tell you to lift through the heels, which achieves the same thing. You should develop LOTS of tension in the hamstrings, and you should utlise this tension like a catapult, really EXPLODE into a full extension shrugging hard at the same time.
You are lacking this all out effort which you really need to give your lifts that "snap", the rack will probably take care of itself as it looks like you are flexible enough to get elbows high. If you have problems focus on punching the elbows upwards while traps are still elevated.
Last edited by Dastardly; 09-02-2010 at 05:25 PM.
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So, is it a case of altering my start position or just leaving the explosion until later on?
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Your start position is fine other than you sometimes stick your hips lower than they should be. The matter is to stay over the bar, lift through the heels and really fucking go for it when your hamstrings are wound up so tight that they need to snap. Jump and shrug like you mean it.
Imagine pulling the starting cord on a lawnmower, pulling smoothly just doesnt work. You need to pull so hard and fast, there is a snappyness at the end.
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Ok, ill PC again tommorow (actually today?). Ill pull my toes up in the shoes And leave the explosion as late as possible to build up more tension. And of course video it
Last edited by shatterproof; 09-02-2010 at 05:45 PM.
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I can see some improvement, but I think you know that you need to explode harder and fully extend your hips too.
Have you seen this video? it is a submax weight, but can you see how strongly she explodes?
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I do. It looks like just before the explosion her hips are alot further back than mine. On monday Ill take 55 and just do alot of sets working it. To fully extend myhips I need to 'drive' or thrust them further forewards right? Its strange, I know what I need to do, but not what to tell my muscles to make it happen. Might even go down tomorrow and just for half an hour or something
I did try a 50kg from hang (trying to work on squatting under, failed miserably) which I got video, any better? http://www.youtube.com/watch?v=tNwv45M2V2o
Last edited by shatterproof; 09-03-2010 at 03:19 PM.
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Ok, this is feeling alot better now. Feels much more explosive to me, i was catching 60 stood up straight today. Only thing i noticed was if i dont explode fully my right/left legs dont go out as much during the catch.
showing the right/left thing:
http://www.youtube.com/watch?v=_Usaet9b4EY
http://www.youtube.com/watch?v=HXKUrz5Nz60
50 working form
http://www.youtube.com/watch?v=YeaExe-hd1c
http://www.youtube.com/watch?v=OxT6T1d8foI
60
http://www.youtube.com/watch?v=Q8x0bIC4aFY
http://www.youtube.com/watch?v=FvLaxh1gbS4
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Next session though, im going to try for my hips higher and a much narrower grip.
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Went down to work clean technique today. Altered it alot and it feels good. Still got the right leg out thing going on.
55: http://www.youtube.com/watch?v=8B66NqxACec
55: http://www.youtube.com/watch?v=hxFLx7r8Vtg
60: http://www.youtube.com/watch?v=3mBs2k_ksxQ
65: http://www.youtube.com/watch?v=BXfhJe9ZwdU
70: http://www.youtube.com/watch?v=i9Yy7jaW6JQ Instead of squatting under i put my legs WAY too wide, it seems to be a natural responce for me. And one I need to get out of
70: http://www.youtube.com/watch?v=jhJNBVr48Fg This was so much better than the other 70
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