[quote]domcib wrote:
Dips- currently can barely do 1 full rom(hands to armpits)
Pull ups-cant do 1
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Buy a set of jumpstretch bands (average, light, mini would do) and do assisted dips and pull-ups daily at the end of the workout. Do 30 total reps in whatever sets you need to do the job. When you can do the 30 in 2 sets, drop a band size.
[quote]domcib wrote:
Cleans- wrist, elbow mobility creates issues with racking the bar- i’ve been working on this, and it is getting better and better every time. my other issue with the cleans is the “squat catch”. I’ve mostly done power cleans from hang with a 1/4 squat catch when using heavy weights, so i actually have limited experience with the squat catch portion.
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You’ll have a hard time doing full squat cleans as long as you cannot rack the barbell on your shoulders, with the elbows fairly high. So work on that. At the end of every power clean repetition, lift the elbows up as high as you can and hold 3-5 seconds.
You’ll also need deep front squat mobility the two limiting factors are normally the hip flexors and the thoracic spine. Practice paused front squats focusing on keeping the torso as upright as possible in the bottom position (almost try to fall backwards) and keeping the lower back arched.
When you can do that comfortably, you can practice full cleans.
Start with drop cleans: place the bar in the hip crease, bend the knees slightly but keep the torso upright. Quickly extend the legs (do not using the lower back… the torso remains at the same angle throughout) and as soon as you extend the legs, drop down into a full squat. Do not wait between the extension and the squat, go from one to the other as fast as possible. Once you get fairly comfortable, think "what is the lowest bar height I can have and still catch it, and go for that)… once you are good, perform the same drill from the hang (knee high)… you’ll have to bring the bar from the knees to the hips/upper thigh while maintaining the same knee angle (think about sliding the knees under the bar as you extend the torso back tp the upright position), as soon as the torso is upright, extend the legs and drop to the squat position.
When you are good at this drill, go from the floor.
[quote]domcib wrote:
Front Squats -(f I rack the Bar)same issue as clean. If I use straps I can Front Squat until the weight gets real heavy, and my biceps start to cramp up. [/quote]
Do not use straps, work on mobility and perfect position especially if you plan on doing full squat cleans.
A front squat is not a back squat with the bar held in front. In the front squat you go down in a straighter line, you don’t sit back, you bring your butt between your heels focusing on keeping the torso as upright as possible.
[quote]domcib wrote:
Overhead Squat–Realistically this is New to me, since most of the the snatches I did 25 years ago were “split snatch”. I have been practicing this some without any weights and today I managed a couple with the bar and off the bench.
With regards to the overhead, Shoulder mobility is such that i can hold the bar overhead with arms behind my ears and bi’s pointing towards the ceiling “fairly” well. The issue comes when squatting, my upper torso leans forward like a back squat, and hence the bar is not over my “center/pillar” of strength.
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You can actually start with overhead split squats, but focusing on keeping the bar behind your ears… actually do a long and deep lunge to really stretch the hip flexors since hip flexor tightness is one of the main causes of not being able to do overhead squats. After a few sessions do your sets this way:
Overhead lunge right leg
Overhead lunge left leg
Overhead squat
Overhead lunge right leg
Overhead lunge left leg
Overhead squat
That is one set (6 total reps)
