I would like the admins to sticky this.
Learning how to miss lifts is part of the skill in learning how to make the lifts. And I ain’t bullshitting… I’ve strained my left wrist badly twice for not knowing how to miss a clean.
If are new or old to Oly Lifting this is a must read and a must practice:
EDIT: the stupid link won’t work so this is a Copy of the article. To find the Original go to AverageBroz.com and look at the Q&A section.
Questions:
“ALI
BROZ, COULD YOU POSSIBLY ELABORATE ON THE CORRECT WAY TO MISS IN THE LIFTS. I’VE INJURED MY LEFT WRIST BADLY ON A COUPLE OF OCCASIONS IN THE CLEAN. BOTH TIMES I BELIEVE IT WAS DUE TO NOT GETTING UNDER THE BAR QUICK ENOUGH AND ALSO KICKING IT FORWARD A BIT DUE TO FATIGUE. LOOKING BACK I SHOULD NEVER HAVE MADE THESE ATTEMPTS BUT IT SEEMS YOU WILL ALWAYS ENCOUNTER SITUATIONS WHERE YOU ARE TIRED, THE BAR FEELS HEAVY AND TECHNIQUE CAN FAIL YOU. CHEERS”"
“ASD
HI, HOW DO YOU MISS A CLEAN PROPERLY PLEASE?”
Answer:
LEARNING HOW TO MISS PROPERLY IS EQUALLY AS IMPORTANT AS LEARNING HOW TO MAKE ATTEMPTS. MAKING LIFTS WILL ASSURE SUCCESS WHEREAS MISSING CORRECTLY AVOIDS INJURY WHICH ASSURES CONTINUED TRAINING HEALTH.
HOW TO MISS IN THE SQUAT:
-LET THE BAR GO WITH BOTH YOUR HANDS AND PUSH YOUR HIPS FORWARD - QUICKLY!
-IF YOU ARE TOO ROUNDED OVER THAT DROPPING THE BAR BEHIND IS NOT AN OPTION, THEN YOU MUST RE-EVALUATE HOW YOU ARE DOING THEM WITH LIGHTER WEIGHTS. IF THIS IS THE CASE THEN YOU PROBABLY HAVE INCORRECT POSITIONS LONG BEFORE THE MISSED ATTEMPT.
HOW TO MISS IN THE SNATCH:
-IF THE BAR IS OUT FRONT- HOLD ON TO THE BAR AND PUSH IT AWAY AS ITâ??S COMING DOWN. THE USUSAL MISTAKE IS TO REALIZE YOU MISSED THE ATTEMPT AND LET THE BAR GO WHILE ITâ??S STILL OVERHEAD AND THEN IT FALLS ON YOUR HEAD ON LEGS.
-IF THE BAR IS BEHIND - LET GO AND BE SURE TO TAKE A FEW STEPS FORWARD IMMEDIATELY WHEN LETTING GO. THE USUAL ERROR IS TO LET IT GO AND STAND STILL. I HAVE SEEN THE BAR SLIDE DOWN THE BACK, SKIP OFF THE BUTT/LOWER BACK, AND EVEN HIT PEOPLE IN THE BACK OF THE NECK. WITH OR WITHOUT STAPS ITâ??S THE SAME.
HOW TO MISS THE CLEAN:
-IN SITUATIONS WHEN YOU ACTUALLY RACK THE BAR (OR CLOSE TO) AND ARE GOING DOWN BUT QUICKLY REALIZE YOU EITHER CANT STAND, LOST POSITION, TOO FAR OUT FRONT, ETC. THEN DONâ??T PANIC! USUALLY BEGINNERS PANIC AND LET GO AND TRY TO GET AWAY BY TWISTING, PUSHING OR SOME OTHER DANGEROUS MOVE. THE CORRECT WAY IS TO HOLD ON TO THE BAR. AS IS COMES DOWN THEN SIMPLY DROP YOUR ELBOWS AND PULL THEM TOGETHER LIKE YOU ARE TRYING TO TOUCH THEM. THE ELBOWS WILL GO BETWEEN THE KNEES/LEGS AND WEDGE AGAINST THE THIGHS. YOU MIGHT GET TOSSED BACK WHEN THIS HAPPENS BUT THE BAR GETS PUSHED CLEAR OF YOUR KNEES. GETTING SPLINTERS IN YOUR BUTT FROM THE PLATFORM IS LESS PAINFUL THEN HITTING YOUR ELBOW ON THE KNEE AND BREAKING YOUR WRIST.
-IF YOU CLEAN AND BARBELL AND LOSE YOUR BALANCE IN THE BOTTOM AND FEEL LIKE YOU ARE GOING OVER BACKWARDS, AGAIN - DONâ??T PANIC! HOLD ON TO THE BAR! YOU WILL ROLL BACKWARDS AND IF THE BAR ROLLS WHEN IT HITS THE FLOOR IT WILL TAKE YOU FOR A LITTLE RIDE BUT IT WILL BE OK. YOUR NECK IS NOT 9â?? THICK (DISTANCE FROM FLOOR TO BAR) SEE THE PHOTO ABOVE. HE HELD ON TO THE BAR AND AS IT ROLLED BACK HIS FEET WENT UP. I ASSURE YOU HE WAS 100% OK AFTER THIS MISS.
HOW TO MISS THE JERK:
-LET THE BAR GO AND STEP AWAY! I HAVE SEEN LIFTERS, EVEN AT NATIONAL MEETS REALIZE THAT THEY MISSED THE LOCKOUT,GIVE UP AND JUST STAND STILL. IN THIS CASE THE LIFTER WAS STILL IN THE SPLIT POSITION. THE BAR CRASHED DOWN AND HIT HIM ON HIS LOWER BACK AND DROVE HIM INTO THE PLATFORM DISLOCATING HIS HIP. THERE IS NO REASON FOR THIS. THIS IS A LACK OF PREPARATION AND POOR COACHING.
IN ALL OF THESE SITUATIONS, THEY SHOULD BE PRACTICED SO WHEN THE SITUATION ARISES ITâ??S SECOND NATURE JUST LIKE CORRECTION DURING A LIFT.
HOW TO DROP A MADE ATTEMPT:
-TO MANY TIMES I HAVE SEEN AMATEURS MAKE AN ATTEMPT AND WHEN DROPPING THE BAR INJURE THEMSELVES. IN EITHER THE SNATCH OR JERK WHEN THE BAR IS OVERHEAD AND YOU DROP THE BAR, HOLD ON UNTIL IT PASSES YOUR CHEST THEN TAKE A STEP BACK AS YOU RELEASE IT. THIS IS THE SAFE WAY. LETTING GO FROM ABOVE YOUR HEAD IS NOT ONLY DANGEROUS BUT ARROGANT. CONTROL THE BAR ALL THE WAY TO THE PLATFORM. THIS ASSURES YOUR SAFETY AND ALSO KEEPS THE BAR CLOSER TO THE STARTING POSITION ON THE PLATFORM FOR THE NEXT ATTEMPT. RELEASING OVERHEAD CAN CAUSE THE BAR TO JUMP ALL OVER AND OCCASIONALLY OFF THE PLATFORM.
-WHEN DOING SETS WITH MULTIPLE REPS OR DROPPING A MADE ATTEMPT, DONâ??T TRY TO CONTROL THE BAR ALL THE WAY DOWN TO A MOTIONLESS STOP. THE BAR CAN TAKE A BOUNCE AND KICK BACK AND INJURE THE WRIST. IF YOU ARE DOING DOUBLES THEN YOU SHOULD BE TRYING TO SLOW THE BAR ON THE THIGHS ON THE WAY DOWN.
