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  1. #1
    Buk
    Guest

    How NOT to do O-lifts (This time it is personal)

    Got a few videos of myself from Saturday. I feel that after knocking on Javorek's videos, I would put myself out there. These were max or near max efforts at full squat versions of the lifts. I was catching everything a bit high, and then dropping into a deep squat. I need to work on pulling a little farther back, and getting down deeper quicker. It is harder than it looks to blend a full tripple extension with a drop to a full squat while getting the bar into the catch position is a lot harder than it looks. My Jerk isn't deep at all, I am really going to work on my split depth. can definatly see some things that I need to work on, but overall I am happy with my O-lifting progress. I will have to get some older videos up soon to, they looked much worse.

    I am open to criticism or any bashing that you guys want to dish out. But the more advice and constructive your criticisims are the more it will help me, but I'll take anything.
    Craig's videos

  2. #2

    How NOT to do O-lifts (This time it is personal)

    Heh, thats actually a cool idea. Get your form checked on JPFitness forums [img]smile.gif[/img] . I'll need to find someone with a digital video camera now!

    I dont know about the form, buts impressive stuff. Sure gave that girl a scare with your second C&J .
    Ben

  3. #3
    Buk
    Guest

    How NOT to do O-lifts (This time it is personal)

    My biggest technical failure on Snatches is not pulling the weight back far enough, and I dump it forward from the deep overhead position.

    There was nothing good about the 214 pound clean and jerk, except maybe that I finished it. My form was horible and I am surprised that I did not hurt myself catching it that far in front of me or squatting up with my back that round. After that the jerk was weak and required a pressout. You can see my wife jumping off the reverse hyper thinking that she might need to help me.

  4. #4

    How NOT to do O-lifts (This time it is personal)

    Ahh, thats your wife, cool [img]smile.gif[/img] . And no, formwise it seemed terrible, but it was still impressive to somehow get it up even with everything that went wrong.
    Ben

  5. #5

    How NOT to do O-lifts (This time it is personal)

    Ill let dos reply with more criticism because he coaches people how to do these but here are a few questions before we get down to it.

    On your 214, did that chick say anything to you?

    On the snatch with trace, howd you make the whole tracer thingy?

    2nd snatch video had some weird ghostly thing to it, you might want to separate those because it looked like your soul was leaving or something

    Take some front shots, it looks like your arms are bending but its hard to tell because the weight is in the way.

    Ill get to my response later after I look at the clips thoroughly.
    "The strongest steel goes through the hottest fires."-Anonymous
    "When you begin to believe nothing is heavy, all weights become light." -Rossbow
    "Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
    "It's a round hole, dammit. Everyone fits."--Anonymous

    Head Olympic Lifting Coach at Supreme Sports

  6. #6
    Buk
    Guest

    How NOT to do O-lifts (This time it is personal)

    I forgot I put the "ghosty" video there. There are 2 lifts a successful 154 pound snatch and a failed 150 pound snatch. It is hard to see on the low quality mpg, but at a higher quality it is kinda cool. The bars track at the exact same speed during the pull, but I leave the bar too far out in front of me on one of them and drop it in front. I might remake it with tracers and see if it show up any better.

    Some tedious photo editing, and a little work in Ulead video editor for the tracer. Same technique thay use in movies to make light sabres.

    That chick is my wife. She finished running the track before I got done. She worries way too much!

    I will definately get some front shots next time, I didn't figure on doing enough reps for getting multiple angles that outing. I think my arem bend is what is slowing down my drop. I gotta fix that.

  7. #7

    How NOT to do O-lifts (This time it is personal)

    Not a bad idea. I think I need work on my squat, so I'll take video next time I go to the gym.

  8. #8
    joshman
    Guest

    How NOT to do O-lifts (This time it is personal)

    Only saw the lighter c&j, but the first thing that strikes me is your back -- you look like you are starting off with a bit of curvature in the full length of your back, and then it gets a bit worse on the way up.

    I might be wrong about this, but I was under the impression that you should have a nice arch to your back the entire time.


    Added: I just watched the snatches and they show the same thing. Watch your form back in very slow motion and you'll see that your back is quite rounded throughout the first pull.
    - Josh

  9. #9

    How NOT to do O-lifts (This time it is personal)

    For some reason I cannot watch the mpg's. Dont know why. Maybe just this computer.
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  10. #10

    How NOT to do O-lifts (This time it is personal)

    Originally posted by Jean-Paul:
    For some reason I cannot watch the mpg's. Dont know why. Maybe just this computer.
    JP: That's because your computer's been corrupted from watching all of those porn videos.

    (Sorry for the frivolous post, but I just HAD to . . )
    There are no shortcuts.

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  11. #11

    How NOT to do O-lifts (This time it is personal)

    I don't think the start position on any of the lifts is bad. You are pulling with the arms a bit too soon on the C&J clips (better on the snatch)....this is going to keep you from getting full triple extension (the hips never get all the way thru on the C&J clips). I also notice that you don't move your feet AT ALL. Is this how you were taught. I teach a 'jumping base' start and a 'catching base' finish with the athletes sliding the feet outward to better facilitate the catch on either lift. The Olympic lifters obviously do this as they start with more narrow bases and couldn't possibly catch the loads with that narrow base. The feet should, in fact leave the ground....not for the sake of stomping but for the sake of placement into the 'catching base'.
    Robert dos Remedios, MA, CSCS,
    HCC (Hartman-Cosgrove Certified)
    Director of Spood, Strength & Conditioning
    College of the Crayons, CA
    http://www.canyons.edu/departments/pe/strength

    [align=center:136j6klz][font=Bradley Hand ITC:136j6klz]"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"[/font:136j6klz][/align:136j6klz]
    [align=center:136j6klz]-Doak Walker-[/align:136j6klz]

  12. #12

    How NOT to do O-lifts (This time it is personal)

    Here are a few things I saw:

    Jerk:

    Good: torso upright, nice depth in the drive (dont go deeper or your legs will act as if it were a squat and slow you down), no lockout.

    Things to consider: Try jumping into a split position and get a consistent landing so you can know your base. Its eaaiser to jerk if you know always how far your legs are going to spread and how your feet are going to land. Your back leg is doing 2 different things in both jerks.

    Clean: On the failed attempt if shows that you are landing more on your toes than on your feet as a whole. That may be because of lacking tri-ext, your feet not moving, and your arms (which dos confirmed).

    Snatch: Im entanced by the tracer It looked really good and you sat back. I agree with Joshman that your back looks rounded for some reason.
    "The strongest steel goes through the hottest fires."-Anonymous
    "When you begin to believe nothing is heavy, all weights become light." -Rossbow
    "Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
    "It's a round hole, dammit. Everyone fits."--Anonymous

    Head Olympic Lifting Coach at Supreme Sports

  13. #13

    How NOT to do O-lifts (This time it is personal)

    Here are some clips I found...

    This first guy never gets full extension (plantar flexion)
    http://fdudevils.com/devilspower/pages/snatch.html

    This guys gives the most exaggerated stomp I've ever seen. Slow it down and look that the tuck jump this guys does!

    http://www.bsu.edu/webapps/strengthlab/images/powerclean.mpg

    Here is again doing the larger than life stomp...also, why catch low if you are pulling the bar to your eyebrows?!
    http://www.bsu.edu/webapps/strengthlab/images/powersnatch.mpg

    Some great picture liftings in sequence....
    http://www.hhs.csus.edu/homepages/khs/Kilogram4/public/Exercises/table_of_contents_Exercises.htm
    Robert dos Remedios, MA, CSCS,
    HCC (Hartman-Cosgrove Certified)
    Director of Spood, Strength & Conditioning
    College of the Crayons, CA
    http://www.canyons.edu/departments/pe/strength

    [align=center:136j6klz][font=Bradley Hand ITC:136j6klz]"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"[/font:136j6klz][/align:136j6klz]
    [align=center:136j6klz]-Doak Walker-[/align:136j6klz]

  14. #14
    Buk
    Guest

    How NOT to do O-lifts (This time it is personal)

    My early attempts at O-lifting looked more like that BSU guy in terms of the stomp. Some of the advice that I got was that leaving the ground was not actually necessary, that it is good as a teaching que, but not actually necessary. I noticed that I got a lot better plantar flexion when I adjusted this. Before I was stomping loudly and widening my stance so much that a full squat was not possible. Maybe an over correction?

    The reason I miss a lift the most is that I leave it out in front too far(Not sure, but maybe this is the case for most lifters). Sometimes I end up on my toes trying to lean forward and catch it. I think that this may be due to an early arm bend. But I am still pulling the weight much higher than I theoretically need to for the catch, if I could just get down a little quicker. Again I think the arm bend is slowing me down.

    I will take the advice for the Jerk. The heavier jerk was really a struggle after the battle to get out of the hole. In the heavier lift I think my back leg rotated out and my heel dropped to the platform(have to chech the higher quality video at home).

    I want to be sure to thank you guys for your time and insights.
    I will try to also find an old clip and get it up tonight - power stomp snatch, and also a few more clips from this last time. My last attempt at a 164 pound snatch was unsuccessful and as I dropped the weight in front of me, I fell/pushed myself back on my butt in disgust, and worried a few gym goers that began to run to my aid.

  15. #15

    How NOT to do O-lifts (This time it is personal)

    I noticed that I got a lot better plantar flexion when I adjusted this. Before I was stomping loudly and widening my stance so much that a full squat was not possible. Maybe an over correction?
    I think this was an over correction. I think around a 6-12 inch total width increase from starting (jumping) base to finish (catching) base is best. I have never seen an Olympic lifter complete an entire lift without the feet shifting out at all (not moving....other than planter flexion). Obviously they are not jumping very high, just enough to slide the feet out but the intent to jump is probably there. BTW, what is your bodyweight?
    Robert dos Remedios, MA, CSCS,
    HCC (Hartman-Cosgrove Certified)
    Director of Spood, Strength & Conditioning
    College of the Crayons, CA
    http://www.canyons.edu/departments/pe/strength

    [align=center:136j6klz][font=Bradley Hand ITC:136j6klz]"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"[/font:136j6klz][/align:136j6klz]
    [align=center:136j6klz]-Doak Walker-[/align:136j6klz]

  16. #16
    Buk
    Guest

    How NOT to do O-lifts (This time it is personal)

    204 pounds!
    5'11" and I could stand to drop a bit of weight.
    Should they move back at all or just out a bit?

  17. #17

    How NOT to do O-lifts (This time it is personal)

    Finally got to see them from my home computer. That first lift looks pretty solid. Great idea to tape yourself to watch your form. I tell people how to do lifts with proper form every day, but I doubt that my form on a max lift would probably not pass even my own scrutiny. I need to try this out.

    Yeah, that second lift looked a little scary for a sec, but you recovered well.
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  18. #18

    How NOT to do O-lifts (This time it is personal)

    Should they move back at all or just out a bit?
    Perhaps a TINY bit (back)....otherwise you get a pretty good idea that you may be pulling backward rather than vertically. i think the goal would be to stay in-line with where you started...only wider.
    Robert dos Remedios, MA, CSCS,
    HCC (Hartman-Cosgrove Certified)
    Director of Spood, Strength & Conditioning
    College of the Crayons, CA
    http://www.canyons.edu/departments/pe/strength

    [align=center:136j6klz][font=Bradley Hand ITC:136j6klz]"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"[/font:136j6klz][/align:136j6klz]
    [align=center:136j6klz]-Doak Walker-[/align:136j6klz]

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