well it is possible i have misunderstood him (in which case i’ll put it down to my own stupid fault)… but the following ideas harmed my lifting technique more than helping it:
- start with your shoulders over (in front of) the bar (to be fair Kono is also a fan of this so even if it isn’t optimal for me it might be optimal for some)
- bow and arrow second position (horizontal back)
- the hip hinge for the snatch is the same as the hip hinge for the kettlebell swing
- and then jump! like an arrow being released!!
don’t get me wrong - i have a lot of respect for him and he played a significant role in my getting into oly lifting… he does offer things to get you ‘kind of sort of doing stuff okayish’ relatively quickly. he was a godsend with my squats (though he didn’t emphasize the lumbar curve component of that which kinda fucked me over too). and he got me doing powercleans and snatches reasonably quickly… but the horizontal back position for the second pull… well i fatigue injured my back a couple times when i wouldn’t have if i’d have aimed to keep it more upright… and i’m having a bitch of a time keeping my hips down / chest up now after ingraining the other way of doing things… and i had lots of problems with the bar moving in a big freaking arch because i thought the second pull was a horizontal rather than vertical hip drive (hey hip drive is hip drive - right!?). he says don’t worry about the arch it will stop when the weight gets heavy but of course it is inefficient technique…
might come down to differences in technique styles… but anyway… those are my thoughts.[/quote]
I think there definitely has been a misunderstanding
1 the bow and arrow does not mean horizontal back. This position is used to activate and bring the hamstrings into play. I like the feel of that position as my body feels tight as a single unit.
2 Horizontal back? I’ve not known Dan to emphasize that position. This position is very specific for each person as it can be dependent on arm length and hand spacing i.e. the wider your hands are apart the closer your body will be to the bar. Also, as your back angle shouldn’t change until the bar passes the knee the back would be flat from the first pull which makes no sense as it’s a weak position for the back to be in.
The hip drive as I see it comes from a vertical drive as that is where you want the bar to go and as efficiently as possible keeping the bar as close to body as possible.
Anyway, the most important parts for me was the “bow and arrow” position, weight on heels and for the first pull imagining I am trying to push my feet into the ground.
I didn’t have to think of hip drive or triple extension as the initial setup did the job and it just worked.