I know that power comes from a rapid hip extension, timed with knee and ankle extension. Now, I was told recently, that with the hip extension, you’re actually supposed to make contact with the bar and “bump” it up.
Like, as the bar gets to the top of the thigh/quads, the hip extends, makes contact with the bar and that pushing motion is what gets the bar up.
Is this true? I don’t have any formal coaching so I don’t know. If this is proper form, I’d like to include it, if it’s not, I’d like to forget it.
I haven’t seen the video but yes the bar will ‘make contact’ and it shouldn’t ‘go away from you’ but brush up your body. Keep it as close as you can. I let th bar go away from me which is not a good thing at limit weights as it’ll swing back in…
Also that video is ridiculous. He’s suggesting you don’t actually use any calves or traps during a lift as they are just following the upwards motion of the bar.
Also that video is ridiculous. He’s suggesting you don’t actually use any calves or traps during a lift as they are just following the upwards motion of the bar.[/quote]
I agree regarding trap involvement. As far as bumping, I first started hang cleaning before full cleans. I was neither coached to or not to bump, it came naturally. I don’t bump near as much during a full clean. If the bump comes naturally I wouldn’t sweat it just continue picking up the iron.
Also that video is ridiculous. He’s suggesting you don’t actually use any calves or traps during a lift as they are just following the upwards motion of the bar.[/quote]
I agree regarding trap involvement. As far as bumping, I first started hang cleaning before full cleans. I was neither coached to or not to bump, it came naturally. I don’t bump near as much during a full clean. If the bump comes naturally I wouldn’t sweat it just continue picking up the iron.[/quote]
Why not use calves?! or traps? wtf?!
The main issue is this:
THINK ABOUT EXTENDING UP, stand on your tip toes with your head up, THIS IS WHERE YOU WANT TO GET TO. If your head is up and your on your toes your HIPS WILL BEFULLY EXTENDED PROPERLY and teh rest of your body and legs will follow suit.
You want to finish extension AND THEN PULL YOURSELF UNDER THE BAR.
Speed under the bar is VERY VERY IMPORTANT and the single biggest differentiation between a beginner and a better lifter with more years under their belt. You don’t C&J 2x bw with a ‘slow’ pull under the bar.
I am looking into getting some professional coaching to get more pointers. There’s only so much I can learn from reading and watching youtube videos. And I know better technique and timing will get my numbers and comfort level up.
How did you get over the fear of going under the bar? A lot of my hesistation comes from not being comfortable having a weight fall onto me…
[quote]Bungalow wrote:
I am looking into getting some professional coaching to get more pointers. There’s only so much I can learn from reading and watching youtube videos. And I know better technique and timing will get my numbers and comfort level up.
How did you get over the fear of going under the bar? A lot of my hesistation comes from not being comfortable having a weight fall onto me…[/quote]
Practice, time and a little bit of balls. Obviously do not load the bar with a shit ton of weight at first. You can always try squat cleans from the hang and see what it feels like to get under it. Work up to a weight that you can comfortably power clean, take a little sting off your 2nd pull so the bar doesnt come up as high and then simply pull yourself under the bar to see how it feels. This will also give you a good idea as to where the bar is in respect to the rest of your body.
Don’t focus on the bump, whether it happens or not is a moot point.
Focus on explosive hip drive and extending all the way up. The upward force generated by your calves, traps, hips, and entire body is the driving force of the lift, not striking the bar with your hips. Keep the bar tight and extend to accelerate the bar as fast and high as possible.
[quote]Bungalow wrote:
I am looking into getting some professional coaching to get more pointers. There’s only so much I can learn from reading and watching youtube videos. And I know better technique and timing will get my numbers and comfort level up.
How did you get over the fear of going under the bar? A lot of my hesistation comes from not being comfortable having a weight fall onto me…[/quote]
Lots of bar work to ingrain the technique in. Spent months and months doing it over and over again. Do it with 80% for triples or doubles and once you can nail it for 2-3reps x 6sets move up a weight next session. Keep progressing this way. You will get more reps in when you get a certain number you won’t have any fear of it.
I makes perfect sense that you won’t be able to do it properly if you have barely done over 50-60 lifts, let alone the 500 lifts that will get you on your way!
[quote]Invictica wrote:
Don’t focus on the bump, whether it happens or not is a moot point.
Focus on explosive hip drive and extending all the way up. The upward force generated by your calves, traps, hips, and entire body is the driving force of the lift, not striking the bar with your hips. Keep the bar tight and extend to accelerate the bar as fast and high as possible.
Think, explosive drive, bar close to the body.
[/quote]
Spot on! The bar touching/ brushing your thighs is a BY PRODUCT of keeping bar CLOSE TO YOUR BODY and when you connect the 1st and 2nd pull together.
[quote]Bungalow wrote:
How did you get over the fear of going under the bar? A lot of my hesistation comes from not being comfortable having a weight fall onto me…[/quote]
Practice, practice, practice.
If you join a club you will from time to time get to really push your limits by having some spotters. I find that when I am spotted I can lift 30-40kg more (!) than unspotted. So for me a lot of it is about confidence as well.
[quote]Bungalow wrote:
How did you get over the fear of going under the bar? A lot of my hesistation comes from not being comfortable having a weight fall onto me…[/quote]
Practice, practice, practice.
If you join a club you will from time to time get to really push your limits by having some spotters. I find that when I am spotted I can lift 30-40kg more (!) than unspotted. So for me a lot of it is about confidence as well.[/quote]
[quote]Bungalow wrote:
How did you get over the fear of going under the bar? A lot of my hesistation comes from not being comfortable having a weight fall onto me…[/quote]
Practice, practice, practice.
If you join a club you will from time to time get to really push your limits by having some spotters. I find that when I am spotted I can lift 30-40kg more (!) than unspotted. So for me a lot of it is about confidence as well.[/quote]
How do you spot Oly Lifts?[/quote]
Curious about this as well–it sounds like a great way to injure not just one person but three.
[quote]Koing wrote:
If it’s light enough 2 guys can go either end. I would spot to about 50kg or so? Maybe 60kg tops but anything else would be OTT.
Koing[/quote]
When I was training in Montreal, we would spot Jacques Demers (1984 Silver medalist) when he was doing sets of multiple reps on push and split jerks (we only had one jerk box and it was often taken).
Anyway, we were two guys: one on each end and grabbed the plates when the lift was completed and lowered the bar back down to Jacques clavicle (or shoulders if he was doing behind the neck jerks). Spotting 170kg this way was one of the most stressful things I had to do related to lifting.
That’s the only time I’ve seen or done a spot in any olympic lift variation. We have bumper plates so that we don’t have to do crazy stuff like this!
