CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Digital Coaching
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Digital Coaching Post pictures or movies for critique and coaching

Reply
 
Thread Tools
Old 05-25-2010, 06:42 PM   #1
Jeff Binek
Affiliate Jeff Binek is offline
 
Jeff Binek's Avatar
 
Profile:
Join Date: Apr 2010
Location: Dublin  OH
Posts: 297
Squat Clean form check, slow motion

Hey guys, been working on my "Up, Shrug, Rip under", so much so that I catch my chin really nice on the 4th rep of the first set hah.

First video is from a side angle, the 2nd two are from a front / side angle, all have some slow motion, weight increases with each video, although I think 130lbs is my highest here so still light to work on form.

http://www.youtube.com/watch?v=E-eg-RGhN2Q (wfs)
http://www.youtube.com/watch?v=GHWdFLlNWfY (wfs)
http://www.youtube.com/watch?v=Fy4jV--LUok (wfs)

I'm definitely letting my knees come in when I'm coming out of the squat, so I'm pretty sure I need to force them out when I'm coming up. Also my right shoulder started to bother me as I got into my 4th and 5th set, thoughts?

Also if I'm Front Squatting ~280ish, and DL'ing 400, where would be a good clean 1RM range be for me to shoot for as I continue to improve / add weight.
  Reply With Quote
Old 05-25-2010, 07:04 PM   #2
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
Re: Squat Clean form check, slow motion

Get your shoulders over the bar more at the start, knees back a touch.

Technically most of these are power cleans into a front squat. Get under the bar faster, get the elbows around quicker.

The squat looks a bit knees-forward, hard to tell from these vids.

If you're front squatting 280 now, then with continued improvements in strength and technique we're looking into the 300 range for squat cleans down the road. That's assuming training regularly with a good O-lifting coach.
  Reply With Quote
Old 05-25-2010, 07:23 PM   #3
Jeff Binek
Affiliate Jeff Binek is offline
 
Jeff Binek's Avatar
 
Profile:
Join Date: Apr 2010
Location: Dublin  OH
Posts: 297
Re: Squat Clean form check, slow motion

Thanks Lincoln, I enjoy reading your posts in this section, always great advice. No O-lifting coach right now unfortunately, but I'm spending 40minutes 3x per week on form stuff, always video'ing and studying, 3x / week of strict strength training, and 4x/week of WoD's (usually form days will be paired with WoD's under 12 mins afterwards). I know that without devotion(more than I'm putting in right now) the Oly-Lifts progress slowly, so my goal this winter is to do 4-5x per week with 30-40 mins form training, followed by a Oly only training session, we'll see though. I find them way more fun (challanging) than just back squatting all day.

Is it possible to train squat cleans with low weight and equal intensity/speed?
  Reply With Quote
Old 05-25-2010, 09:05 PM   #4
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
Re: Squat Clean form check, slow motion

Quote:
Is it possible to train squat cleans with low weight and equal intensity/speed?
I always say "Lift the light weights like they are heavy and the heavy weights like they are light." What this means for the O-lifts is that the speed, acceleration, and bar position should be the same.

Obviously you can't crank a 40 kilo baroff the floor like you would a 150 kilo bar, because the bar speed would be off the charts. The bar would fly up before even Speedy Gonzales could get under it. Less obvious is that you can't pull yourself under a 40 kilo bar with as quickly as with a 150 kilo bar either; there's less mass to pull yourself down against. That said, you should still endeavor to make the light lifts look like the heavy lifts.

If you ever watch the IronMind training hall tapes you'll see many lifters doing two-rep sets with sub-max weights by power cleaning the first rep and then squat cleaning the second rep. What they are doing is practicing the intensity of a heavy lift with the power clean and then they emulate the speed/timing of a heavy lift on the squat clean.
  Reply With Quote
Old 05-26-2010, 09:07 AM   #5
Charles Staley
Member Charles Staley is offline
 
Charles Staley's Avatar
 
Profile:
Join Date: Feb 2008
Location: Phoenix  AZ
Posts: 89
Re: Squat Clean form check, slow motion

While I agree with Lincoln, I'd particularly like to see your shoulders in front of the bar as it passes your knees. This is the core error in my mind. Not bad though- nice work

Quote:
Originally Posted by Jeff Binek View Post
Hey guys, been working on my "Up, Shrug, Rip under", so much so that I catch my chin really nice on the 4th rep of the first set hah.

First video is from a side angle, the 2nd two are from a front / side angle, all have some slow motion, weight increases with each video, although I think 130lbs is my highest here so still light to work on form.

http://www.youtube.com/watch?v=E-eg-RGhN2Q (wfs)
http://www.youtube.com/watch?v=GHWdFLlNWfY (wfs)
http://www.youtube.com/watch?v=Fy4jV--LUok (wfs)

I'm definitely letting my knees come in when I'm coming out of the squat, so I'm pretty sure I need to force them out when I'm coming up. Also my right shoulder started to bother me as I got into my 4th and 5th set, thoughts?

Also if I'm Front Squatting ~280ish, and DL'ing 400, where would be a good clean 1RM range be for me to shoot for as I continue to improve / add weight.
__________________
Charles Staley
http://www.TeamStaley.com
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Back squat form check. (+Power Clean) Ryan Ragona Digital Coaching 10 04-24-2010 12:30 PM
SS - Squat, Press & Power Clean form check Jason A Smith Digital Coaching 15 11-29-2009 02:58 PM
Squat Clean Form Check Ben Pincus Digital Coaching 4 11-18-2009 05:02 PM
Squat, Deadlift, and Power Clean Form Check Philip Menagh Digital Coaching 7 11-17-2009 09:18 PM
Squat Clean form check Sean Dodrill Digital Coaching 6 10-01-2009 07:35 AM


All times are GMT -7. The time now is 08:13 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.