Your final pull looks fine to me, the bar is transitioning straight up with very minimal drift out front so I really wouldn’t worry about the “pop” if you’ve got a good bar path and good explosion–many very elite lifters don’t have a “bump” from the hips in the final pull, the hips simply brush the bar. The more you bump the bar the farther it tends to drift forward exaggerating the S curve. You don’t need that if you’ve got a really straight bar path and are technically sound. Many of the Russians don’t bump the bar much at all.
Just my .02. I’ll leave the others to comment on the rest.[/quote]
Thanks Aragorn. I’m working on this by myself, so this kind of feedback is invaluable to me. I think my explosion is a little sluggish, especially when looking at guys like Dimmas, or Zlatan Vanev of Bulgaria. Those guys really exploded hard. If I really extend my hips and arch back hard like them, I seem to lose the lift behind . Perhaps my timing on that is bung.[/quote]
You lose the bar behind you because it swing outwards in a pendulum fashion. This means that it’s not coming straight up to you, it’s coming up and back IN TOWARDS YOU, which means it is causing you to miss because the bar is tracing a semi circle, up, away, back towards you. This is exactly what I was just talking about with the S curve being exaggerated and creating problems: it’s a primary symptom.
If you look at Dimas the bar does NOT go out front. The bar path is very much mostly straight up–he is exploding but doing it properly. Certain other lifters don’t even arch that much–many of the Russian greats don’t arch back much at all, but they get a very straight bar path.
The key is straight bar path–arch or no arch you still have to have it.
Yes you are a bit slow under the bar. Yes, you are jumping too much. The goal is not the jump–you don’t even have to get all the way on your toes, as proven by some of the elite (although most do)–the goal is explosion. You might be slow under the bar because you are trying to milk the explosion for more power, but it won’t work because the bar is already moving–you’re losing time to get under the bar. You get one shot to power the bar up–after that any more pulling on it won’t help it will only slow your progress down because you won’t be down in time to receive.
Right now your explosion is fine, you’re just trying to get more and more out of it when you can’t. Spending all that time in the air makes your explosion feel much more sluggish than it is.
So: straighter bar path, and make ONE decisive fast pull and then get under…don’t try to milk more out of it by jumping or staying up there.[/quote]
Awesome, thanks for the feedback man.
I’ve stripped the weight off to really try and fix my technique. Seems the jumping thing is pretty ingrained. Back to the old drawing board I guess. I’ll work at it until I have the new motor patterns happening and post again to see how I’m fairing.
I understand the straight bar path concept (after 3rd pull, and how that is obviously the most efficient way to make the lift. So what’s the deal with guys (A class dudes) like Boevski who land way back from where they pulled? I guess they naturally compensate somehow when they land to neutralise the backwards momentum ?