[quote]drewc64 wrote:
[quote]Bart Power wrote:
[quote]drewc64 wrote:
[quote]Bart Power wrote:
Need to really work on my frontsquats, I will do them more often now, I will do them on wednesday and every other week on friday. So I will have 2 times overhead squat per week and 1.5 times back squat and 2.5 times frontsquat since I do another frontsquat on wednesday as well.
With the jerk, I really decided to go for power jerks/squat jerks if I ever get the mobility. Split jerks just don’t go that well and I do more in power jerks even though I jump too much forward. So I will focus on being more on my heels with the powerjerk and also to lower a bit more before jerking up and also to receive the weight, I think like that I can gain some 10-15kg on my jerk.
What do you guys think?
Also any feedback on the clean itself is more than helpful![/quote]
Bart, a couple quick things. You’re power IS very good and you DO need to catch the bar lower. Find a weight, probably like 85-90 kilos and do a ton of hang cleans in the full catch. Just enough weight you can’t cheat it, but not enough to keep you from doing a lot of reps. This is great to do last in workout, so you’re too tired to power everything and force yourself to be fast under the bar. Probably 10-15 seconds rest between the singles.
On the jerk, you’re pressing too much.
You need to drive the bar with your body, have a quick press, but then get under the bar and lock your arms against it. Similar deal here, this at a certain moment will just click for you. One key to keep in mind is tempo. Try and time it the same way on each lift. Dip-drive-drop. One of the best jerkers I know is a 17yr girl. Every lift looks identical. (She weighs 53 and jerks 90)
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Thanks for the advice Drewc64! That is really useful feedback! I will try to implement it next week with the jerk, I started working with a cord which serves as a line, so that I will try to have my feet land in the same way with every rep with the clean, snatch and jerk. I will add 1 series of a lot of those singles with the rest times that you indicated at the end of a clean workout to really get that deep position comfortable.
Here is the training of the last 2 days, feel free to respond, your feedback is spot on, I am still too much on my toes, and before a lift I tend to lean more and more forward, I will try to get in the right position and just lift it up without leaning more and more forward.
The Jerk is still random, but I will try and work on that, next week.
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Two changes I would consider making. When you do your drop snatches/snatch balances. Do at least a portion of them where the bar moves up from drive of your body. You want to simulate the catch of the snatch as you lock your arms against it over head. Basically you need a moment where you don’t have 100% control of the weight of the bar.
Similar adjustment with your hang cleans, create some space by lowering the bar from your power position. There should be a triangle there that creates power as you straighten your hips. Anyway, create that space so when you close it, you initiate the overhead pull by leading with your rear deltoids. As you lead with those, you’re pull with be a quick snap that completes the pull.
Now, the way you are doing them CAN be used to train specific parts of those movements, but I think a few of the adjusted methods will be helpful to you overall.[/quote]
Alright, I will do on my half with drive and the other half without drive. It will simulate more the snatch for sure.
Do you mean hang cleans or hang snatches? I definetely should pull more with my rear deltoids, it will keep the bar closer.
I will focus on those things, you are right I think that just a few good cues will be better to focus on that a whole lot of cues. And once an error is solved, focus on another error and little by little getting a better Snatch and clean & Jerk.