Squat, OHP & PClean checks

[SSFanboi]

Hello all,

I'm 26 yrs old, 186cm tall and weigh 87kg.

I apologize in advance for the poor quality of the videos (angles and such) but it's hard to do better.

First, I'd like to ask you what you think about my squat:

YouTube

YouTube

I have doubles about my knees not going forward enough but I don't feel that my weight is going to my heels at all.

I'm also thinking I might be going too deep, what do you think?

Regarding my OHP, I've stalled once at 35kg which is extremely light. I know I eat and rest enough between sets so I thought technique might be the issue here. But to be honest I think I'm doing it pretty well. I'd like to have your opinion please:

YouTube

YouTube

Lastly, the power clean:

YouTube

https://youtu.be/fge1zBTpzv4

You'll notice I always end up jumping backwards somewhat which is weird because you can also see that the contact point for my jump is extremely low (right above the knees) and I can't possibly lower it. I do have long arms so that might be the reason, but overall I'm not sure if it's OK.

I don't rack it very well but maybe that's OK too. If you're wondering why my grip isn't symmetrical, it's because my left arm is about an inch longer than my right so I've adjusted the grip width.

I appreciate your input, thank you!

[Royce Nichols]

Your videos say they are unavailable

[Royce Nichols]

I will say that at 6’1 190 pounds you’re underweight

[SSFanboi]

I will say that at 6’1 190 pounds you’re underweight

I will say that I agree. But I've gained 24lbs in 7-8 weeks which is not bad I think. Still trying to gain weight.

I think the videos should be accessible now, sorry about that!

[Royce Nichols]

Great job so far with the weight gain! Keep going. Generally didn’t see anything crazy technique wise. You squat a bit deep so you can shave off an inch or two and you’re a little hyperextended. Get a good belt. Your press is ok. You’re kinda loose but getting a belt I think will help hear. Keep gaining weight.

[Amitchell]

Check your grip on the press. Make sure it a in the proximal crease of your hand (point your thumbs to the ground and wrap your fingers around the bar such that the wrist is only in about 30degrees of extension and you can push into the bar without the wrist bending at all, then roll the bar in your hand rather than moving your hand as you get under the bar).
Check the explosion point of your clean agains the videos available where rip coaches it. It looks a little low to me, but as mentioned before that could just be the film quality.

Squat looks pretty good. Remember Elbows TIGHT not UP. Pin them to your torso. Focus on your knees and having them locked in cement 1/2 way down.

Congrats on the gains. You won’t be able to use those pants for squatting much longer. FYI.

[SSFanboi]

Great job so far with the weight gain! Keep going. Generally didn’t see anything crazy technique wise. You squat a bit deep so you can shave off an inch or two and you’re a little hyperextended. Get a good belt. Your press is ok. You’re kinda loose but getting a belt I think will help hear. Keep gaining weight.

Thanks man, I appreciate the kind words!

OK I tried shaving off an inch or two as you said, here are two more videos from today's training if you care to tell me what you think (please ignore the belt fail):

YouTube

YouTube


OK for the hyperextension but I feel it might be a little early to get a belt. I'll look into it anyway.

Unfortunately, I failed my OHP today: 5,5,4 at 37.5kg. That's bad considering I only increased it by 1.25kg since the last workout. Something must be wrong, I have a feeling it's because my left arm is longer which makes my movement unstable somewhat. We all know the OHP is susceptible to leaks in force transmission and the arms might really be a big deal here.

What do you think?

Thanks a lot!

[SSFanboi]

Check your grip on the press. Make sure it a in the proximal crease of your hand (point your thumbs to the ground and wrap your fingers around the bar such that the wrist is only in about 30degrees of extension and you can push into the bar without the wrist bending at all, then roll the bar in your hand rather than moving your hand as you get under the bar).
Check the explosion point of your clean agains the videos available where rip coaches it. It looks a little low to me, but as mentioned before that could just be the film quality.

Squat looks pretty good. Remember Elbows TIGHT not UP. Pin them to your torso. Focus on your knees and having them locked in cement 1/2 way down.

Congrats on the gains. You won’t be able to use those pants for squatting much longer. FYI.

Hmm, I'm pretty sure my grip is fine. It's true that my wrists have a tendency to extend at the top and I usually have to re-position them when I get down.

Regarding the cleans, if I move the jump point up then I'll be jumping even further backwards so I'm not sure that'll help. This position is probably variable from person to person (not sure how variable though) depending on arm length and other proportions. Given that I'm already jumping backwards despite a low jump point I don't think I should move it any further up the leg.

Thanks for the input man, and yes, I need to get new pants (which is obviously good news)!

[Royce Nichols]

Thanks man, I appreciate the kind words!

OK I tried shaving off an inch or two as you said, here are two more videos from today's training if you care to tell me what you think (please ignore the belt fail):

YouTube

YouTube


OK for the hyperextension but I feel it might be a little early to get a belt. I'll look into it anyway.

Unfortunately, I failed my OHP today: 5,5,4 at 37.5kg. That's bad considering I only increased it by 1.25kg since the last workout. Something must be wrong, I have a feeling it's because my left arm is longer which makes my movement unstable somewhat. We all know the OHP is susceptible to leaks in force transmission and the arms might really be a big deal here.

What do you think?

Thanks a lot!

Your stance looks a bit wide on the squat. Shoot a video from the rear oblique. Brace your abs HARD the whole time (take your breath, shove ribs down and go). Get a good belt, not that shitty belt you used. It will take time for the belt to get there and you’ll need it by the time it does. Check out pioneer, inzer, bestbelts, etc.

Got a video of your failed press? No idea what to say about your different arm lengths. I will say we all have varying levels of asymmetries so it may not be a big deal. Maybe someone more experienced will chime in. Missing 1 rep may not be a huge deal, get it next time. You could’ve let it get to far out in front.

[SSFanboi]

Your stance looks a bit wide on the squat. Shoot a video from the rear oblique. Brace your abs HARD the whole time (take your breath, shove ribs down and go). Get a good belt, not that shitty belt you used. It will take time for the belt to get there and you’ll need it by the time it does. Check out pioneer, inzer, bestbelts, etc.

Got a video of your failed press? No idea what to say about your different arm lengths. I will say we all have varying levels of asymmetries so it may not be a big deal. Maybe someone more experienced will chime in. Missing 1 rep may not be a huge deal, get it next time. You could’ve let it get to far out in front.

OK I'll shoot a video of my squat tomorrow during my training.

I don't have a video of the failed press, but I can film it next time!

I'm about two months into the program and I haven't added chin-ups yet. I think it's a good time to do so, maybe adding them after my cleans instead of alternating with my pulls. The chin-ups could help my press go up, hopefully.

Yeah I'm not sure what to think about the asymmetry either... I used to use a Fatgripz to compensate the inch of difference, I might try it again next time I press.

I'll keep you posted, thanks!