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Training Powerlifting
961

Why don’t you move your feet out to a stronger stance after the 2nd pull? You’re too narrow in the squat and you’re going to get caved over and lose a lot of lifts out front because of it, imo. If your feet were a bit wider you’d be able to hit a deeper, more stable bottom position.

The weights you are using right now aren’t heavy enough to force you to get under the bar fast. You are essentially powering the weight up and riding it down to the bottom. The way it is now, it’s not ever going to look really “fast” because no matter how quickly you actually get your body beneath the bar, it’s such a short distance traveled that it just doesn’t look like much. I hope that makes sense.

962

[quote]ape288 wrote:
Why don’t you move your feet out to a stronger stance after the 2nd pull? You’re too narrow in the squat and you’re going to get caved over and lose a lot of lifts out front because of it, imo. If your feet were a bit wider you’d be able to hit a deeper, more stable bottom position.

The weights you are using right now aren’t heavy enough to force you to get under the bar fast. You are essentially powering the weight up and riding it down to the bottom. The way it is now, it’s not ever going to look really “fast” because no matter how quickly you actually get your body beneath the bar, it’s such a short distance traveled that it just doesn’t look like much. I hope that makes sense.[/quote]

My stance is what I am comfortable with, and have squatted with for as long as I can remember, but I can try widening it.

Even watching my videos from long ago, I always ride the clean down. I actually feel like I struggle to hold my position off the floor, but have the power to get almost anything plenty high. I’ve had a member on another forum suggest cleans from blocks to see if that helps me get under faster. I’m open to suggestions, because clearly Im not doing something right.

963

It’s going to take more than a few sessions to get a lot faster mate! You can try the block stuff, it may be what you need. I just have my lifters focus on speed. They are quick now. One is really quick and picked it up straight away, but didn’t have any lifting or training experience at all.

One of the guys I coach:

5months training up until that point. Ironing out his fast rising hips with more focus on driving from the quads, keeping chest up, and keeping hips down. He is looking better now but hating me for making him FS a lot :slight_smile:

041
16/05/2012

FS 182 x 2/3 +1 2RM, gutted I didn’t get the 3rd, dam…f0ck it. I’ll get it soon.
Sn 110x 116x 116 felt really powerful in the Sn, a bit wild but really powerful
Ab decline sit ups + 10kg

Koing

964

I tried a little wider stance snatching yesterday, and it seemed to make it easier to pull under the bar faster…
Terrible day for snatching, just couldn’t get everything to work together. Video of bar work that I did at the end of the session:

965

This is from last week. The day after I snatched 110 I decided to see how much I could power snatch. I thought this was a pretty good lift.

966

Power snatch looked good!

Highlight of today’s lift, Back Squat 120 for a sinlge, 2 kilo PR

967

So it ends up pulls or power lifts aren’t going to work for me right now either. It seems the extension gives me grief. Ack!

I’m doing bench presses now, Bench pressing sucks though lol. Everything uses the hips I guess. Going to have to start curling soon =)

968

[quote]debraD wrote:
So it ends up pulls or power lifts aren’t going to work for me right now either. It seems the extension gives me grief. Ack!

I’m doing bench presses now, Bench pressing sucks though lol. Everything uses the hips I guess. Going to have to start curling soon =)[/quote]

When all else fails, triceps kickbacks. Or maybe wrist curls.

969

[quote]TheJonty wrote:

[quote]debraD wrote:
So it ends up pulls or power lifts aren’t going to work for me right now either. It seems the extension gives me grief. Ack!

I’m doing bench presses now, Bench pressing sucks though lol. Everything uses the hips I guess. Going to have to start curling soon =)[/quote]

When all else fails, triceps kickbacks. Or maybe wrist curls.[/quote]

I was thinking I might be good for some zumba :smiley:

Except I sprained my toe. Or maybe it’s broken, I don’t know. I think I’m getting old!

970

[quote]debraD wrote:

I think I’m getting old! [/quote]

I know the feeling, my brother can max and then max again the next day, it takes me a week to recover. Being old sucks.

971

[quote]1llusion wrote:
I tried a little wider stance snatching yesterday, and it seemed to make it easier to pull under the bar faster…
Terrible day for snatching, just couldn’t get everything to work together. Video of bar work that I did at the end of the session:

Looks better. I think the 3rd and 4th to last bar lifts your weight is forwards. Look at your heels, they are off the floor. The heels should be buried on the receive position, just be a tad more mindful of this. Keep your chest up and weight buried on your heels.

Looks better. Keep at it. Do about 6sets of 3reps at the start of each session. I get my lifters to do 3reps x 3sets from all of the positions at the start of every session. It’s the fastest way to get good at moving the bar. Of course after the bar work then load up on some weights. But the accumulation of the bar work makes a HUGE difference in how fast they grasp lifting properly.

More snap on the bar work punching it up. You kind of place it a it, really snap it over head. But looking better all of the time mate :slight_smile:

Koing

972

[quote]ape288 wrote:
This is from last week. The day after I snatched 110 I decided to see how much I could power snatch. I thought this was a pretty good lift.

Power snatch 100kg @ 72 - YouTube [/quote]

Congrats! I haven’t PS 100 in a while :stuck_out_tongue: I missed 110 about 3x on that day.

Koing

973

[quote]1llusion wrote:
Power snatch looked good!

Highlight of today’s lift, Back Squat 120 for a sinlge, 2 kilo PR

Congrats mate :slight_smile:

How tall are you?

Koing

974

[quote]debraD wrote:
So it ends up pulls or power lifts aren’t going to work for me right now either. It seems the extension gives me grief. Ack!

I’m doing bench presses now, Bench pressing sucks though lol. Everything uses the hips I guess. Going to have to start curling soon =)[/quote]

late August - December 2010 I hurt my knee and I couldn’t do any lifting or squating…what did I do? I did arms once a week and got them to 17inch with a pump after about 6 weeks. I had a mate that I’d go to a random new gym and just hammer arms for like an hr LOL. It was so brutal doing so much arm work.

Just do what you can and keep mobile with your shoulders.

Does body weight squats hurt? If they don’t, do them, if they do, don’t do them.

Koing

975

[quote]Koing wrote:

Congrats! I haven’t PS 100 in a while :stuck_out_tongue: I missed 110 about 3x on that day.

Koing[/quote]

I thought you posted a video of you hitting a 110 PS before? I know you posted some power snatches a while ago.

@1llusion, you might try sitting in the hole for a bit on your bar work snatches/warm up snatches. It looks like you just bounce right out and are off balance sometimes. You can get away with it with the empty bar, but not heavy lifts. I like to just sit there for a few seconds with all my warm up lifts, it helps me get stretched nicely and it helps me get comfortable/balanced down in the squat with the weight over my head.

976

@ Koing - I’ve actually noticed that the bar doesn’t make a sound off my hip, but rather when I flip it overhead, which I see as an issue and have been trying to correct it. Coincidentally, since hurting my wrist I have watched my lifts over and over and over again, and have noticed that I don’t really get the double knee bend when cleaning. I think this may be part of an issue for me, so I went lighter on my pulls Saturday and really emphasized rebending my knees as soon as the bar was clear, and it seemed to make the bar ‘pop’ up more.

Also, I’m about 5’9" at 71-73kg bodyweight.

@ape - That’s a good idea I think. I’ve definitely noticed that I bounce forwards sometimes, so getting more balanced in the bottom would certainly help me. once I’m able to lift again (likely a week or so at this rate), I’ll give’r a try.

977

[quote]ape288 wrote:

[quote]Koing wrote:

Congrats! I haven’t PS 100 in a while :stuck_out_tongue: I missed 110 about 3x on that day.

Koing[/quote]

I thought you posted a video of you hitting a 110 PS before? I know you posted some power snatches a while ago.

@1llusion, you might try sitting in the hole for a bit on your bar work snatches/warm up snatches. It looks like you just bounce right out and are off balance sometimes. You can get away with it with the empty bar, but not heavy lifts. I like to just sit there for a few seconds with all my warm up lifts, it helps me get stretched nicely and it helps me get comfortable/balanced down in the squat with the weight over my head. [/quote]

2nd and 3rd attempts I broke parallel by about 2inches :stuck_out_tongue: so not quite but it’s not far off.

Koing

978

[quote]1llusion wrote:
@ Koing - I’ve actually noticed that the bar doesn’t make a sound off my hip, but rather when I flip it overhead, which I see as an issue and have been trying to correct it. Coincidentally, since hurting my wrist I have watched my lifts over and over and over again, and have noticed that I don’t really get the double knee bend when cleaning. I think this may be part of an issue for me, so I went lighter on my pulls Saturday and really emphasized rebending my knees as soon as the bar was clear, and it seemed to make the bar ‘pop’ up more.

Also, I’m about 5’9" at 71-73kg bodyweight.

@ape - That’s a good idea I think. I’ve definitely noticed that I bounce forwards sometimes, so getting more balanced in the bottom would certainly help me. once I’m able to lift again (likely a week or so at this rate), I’ll give’r a try.[/quote]

Don’t over analyse it. The bar is making contact, sound is not important.

The bar makes contact on my thighs but no sound. Don’t over analyse the DKB. Just SWEEP THE BAR TOWARDS YOUR THIGHS and then SLAM YOUR HIPS IN AND UP and pull under the bar. Your knees will go where they are suppose to go. If you think about the DKB it won’t happen. This is what most coaches do wrong. Coaches with no real practical experience will teach the DKB. You can’t teach something that happens in fractions of a second to generate loads of powers. These are the coaches that have gone on a few courses etc. No real experience in actually doing the lifts or coaching people.

Think driving up with your hips and head, the knees will go back under the bar for the DKB if you move your hips and head properly.

Koing

979

You can crush that 110 PS. You just need to get one with a sharper pull.

I agree with not consciously trying to do a double knee bend. I never focused on it because I read stuff from Pendlay and McCauley, I think, that said you shouldn’t do it on purpose. If you watch my super old videos you can see that I don’t do a DKB. I could also lift more from the hang back then! Because I wasn’t sweeping the bar into the optimal power position off the floor, so when I set the lift up from the hang it was stronger. But I just kept pulling from the floor and eventually I found the proper groove.

980

[quote]Koing wrote:

[quote]1llusion wrote:
@ Koing - I’ve actually noticed that the bar doesn’t make a sound off my hip, but rather when I flip it overhead, which I see as an issue and have been trying to correct it. Coincidentally, since hurting my wrist I have watched my lifts over and over and over again, and have noticed that I don’t really get the double knee bend when cleaning. I think this may be part of an issue for me, so I went lighter on my pulls Saturday and really emphasized rebending my knees as soon as the bar was clear, and it seemed to make the bar ‘pop’ up more.

Also, I’m about 5’9" at 71-73kg bodyweight.

@ape - That’s a good idea I think. I’ve definitely noticed that I bounce forwards sometimes, so getting more balanced in the bottom would certainly help me. once I’m able to lift again (likely a week or so at this rate), I’ll give’r a try.[/quote]

Don’t over analyse it. The bar is making contact, sound is not important.

The bar makes contact on my thighs but no sound. Don’t over analyse the DKB. Just SWEEP THE BAR TOWARDS YOUR THIGHS and then SLAM YOUR HIPS IN AND UP and pull under the bar. Your knees will go where they are suppose to go. If you think about the DKB it won’t happen. This is what most coaches do wrong. Coaches with no real practical experience will teach the DKB. You can’t teach something that happens in fractions of a second to generate loads of powers. These are the coaches that have gone on a few courses etc. No real experience in actually doing the lifts or coaching people.

Think driving up with your hips and head, the knees will go back under the bar for the DKB if you move your hips and head properly.

Koing[/quote]

I meant to refer the sound to snatching, not cleaning. It’s just one thing that I’ve been taught to look (rather, listen) for. It isn’t something that I’ll necessarily try to do, but the sound is a result of acceleration, so if I’m not getting the sound at the hip but rather when I flip it overhead, that to me is just a sign of something going wrong.

As for the DKB when cleaning, I do believe it will make a difference in my lifts, but that will only be seen once I can do them again. Until then, who knows what will work for me. I just know that when watching my videos frame by frame, my knees don’t get a second bend and that when I consciously thought about it, I felt like I actually pulled the bar better. Once again, we’ll see if it carries over to better performance on my clean.

PS wrist injuries suck. I still can’t get a front rack position pain free, or hold anything over my head. I’ll probably back squat again in the next few days, depending on work.