I want to introduce some Olympic lifts to my routine, been lifting on/off for over a year now. I am thinking of starting my week with them. Yesterday I started with the clean ?n? jerk, I did a couple of warm up lifts in the rang of 5-2 repetitions until I maxed out at 47.5 kg excluding the bar (It?s not an Olympic barbell; I would guess it weighs around 5 kg?), then I went down in a pyramid to 40 kg (so plus the bar ~ 45 kg) and did 12 repetitions as singles. Then I went on to power cleans and did 12 x 55 kg. Finally finished off with one arm dumbbell snatches @ 20 kg (quite easy).
My Q is should I be doing them? Since I realise they are a complex movement and read there is a high chance of injury if not properly executed. I saw video clips on the net of ppl doing these lifts (some sight I can?t remember) is that enough? Or do I need to be coached to do these lifts?? The way I do a clean ?n? jerk for example: I start of in a dead lift stance, my shoulders slightly over the bar, my weight seem to be mainly on the balls of my feet (don?t know if this is alright, it could be that the plates cause the bar to be closer to the floor unlike Olympic plates), then next I know the bar is by my collar bone, I just do this explosively and kind of arch back to meet the bar, then with a slight dip from the knees I push up the bar, or alternatively I switch into split foot position while pushing the bar overhead- I do arch while pushing the bar up! Again don?t know if this is good or bad, it?s all done very quickly, and I don?t feel in a vulnerable position through out the lift, and do not feel bad the day after.
I?d appreciate your comments on my form, and if you have any suggestion for an Olympic lifting routine (or how to incorporate them).
Last Q: during dead lifts I use an underhand (usually left) and overhand (right) grip, do I need to switch them through out the lift, will one trap develop faster than the other or is it all good??
Thanks in advance