Your pull is better here, though I think you raise your butt a little bit here too, not as much on the snatch. Youre sometimes over the bar, but its not much and its not consistent. Its causing some of the same issues as the snatch, but its much subtler. One thing I would suggest is to pause on your start, so instead of ripping it off the floor from a sitting position, lift your hips and pause so you can see if you feel tension in your hams and upper/mid back.
Youre also pulling with your arms as a result (couldnt see this on the snatch but I bet its happening too):
On your jerk, youre not very tight on your dip so youre leaning forward instead of being vertical. To fix this, flex your butt before you dip and really take a second to secure your core, from there take a shallower dip than youre taking.
Id also say to let your back leg bend instead of stretching it out, it lets you get under the bar better under heavier weights. Jerk balances will help develop that leg bend.
This is the last and most important thing, a lot of the stuff above are details and can be fixed with a better start, but the following needs to be addressed ASAP. If you notice, you step back everytime with your lifts and the reason was confirmed when I saw your squats. You are putting way too much weight on your left side so youre driving yourself off to the side. Its harder to see in the quick lifts but way more evident on a ME lift. Look at how youre coming up out of your squat (if this isnt evident, watch your vid and see how you trail to the left):
So make sure you take more vids and at least look at them yourself so you dont go training so long with imbalances or very inefficient movement patterns.
__________________
"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 Mod at Strengthmill
Thanks for the input Manny. I have lots to work on. You know, I've never taped myself doing squats before and the first thing I noticed was the thing you pointed out. My left hip flexor is ALWAYS sore and usually tighter than the right. Not sure if it's a result of what I'm doing or the cause.
I have a tight hip flexor on the same side. It's getting better by doing active isolated stretching for the piriformis--a LOT better (four point position, raise the affected leg and grasp ankle--2 sec pull up and contract the hamstring x 10). I also do some deep lunges when I warm up which helps quite a bit. I have to stop and stretch my quads occasionally while lifting when it tightens up--seems to come on worst when I'm tired, of course. I had an injury of my left glute medius so I suspect that it's a compensatory pattern for me.
As usual, Manny you rock!
I learn as much from your critiques as I do from mine, Jill. Very helpful. I think the overall thing to remember, here, lest we lose sight of it, is that we are both n00bs to this, and it takes time to get consistently good at it. Sometimes I have personally felt like a giant fuck up after a form critique, but I've been progressing pretty quickly just by trying to implement a few things, y'know? So, it's all good.
We are gonna have so much fun in a couple of weeks!
1) not enough single leg work on the weaker side (either from a strength perspective or muscle activation perspective)
2) just bad form so think about shifting to the right when you squat
3) Tight external rotators/hip flexors/quad on the left side, weak left adductors, weak right abductors
4) Pelvis is rotated or shifted (I dont really think this is it)
5) Knotted tissues inhibiting movement (get ART)
6) etc.
__________________
"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 Mod at Strengthmill
I learn as much from your critiques as I do from mine, Jill. Very helpful. I think the overall thing to remember, here, lest we lose sight of it, is that we are both n00bs to this, and it takes time to get consistently good at it. Sometimes I have personally felt like a giant fuck up after a form critique, but I've been progressing pretty quickly just by trying to implement a few things, y'know? So, it's all good.
I have a question: do any of ya'lls coaches point out anything that Ive been pointing out? Have ya'll told your coaches about these analyses or asked them why they havent told you?
__________________
"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 Mod at Strengthmill
I've had the problem of coming up unequally after a bad fall in soccer screwing my itband, glutes, and hip flexors on my right side. Simple imbalance that some decent stretching (yoga) and rolling, and then single leg work fixed.
I have a question: do any of ya'lls coaches point out anything that Ive been pointing out? Have ya'll told your coaches about these analyses or asked them why they havent told you?
Jim told me to put my "knockers out" a couple of times, LOL... I think Jill's coach is similar in the being less technical and more a la pull hard and move fast. Jim seems to think that too much detail is paralytic for newbies, and I am HORRIBLE when it comes to overthinking things. He's corrected my start position in the past, fixed my foot position, etc. When he complimented my current start position recently, I told him that you had really helped me out with your analysis.
Jim told me to put my "knockers out" a couple of times, LOL... I think Jill's coach is similar in the being less technical and more a la pull hard and move fast. Jim seems to think that too much detail is paralytic for newbies, and I am HORRIBLE when it comes to overthinking things. He's corrected my start position in the past, fixed my foot position, etc. When he complimented my current start position recently, I told him that you had really helped me out with your analysis.
So, short answer--sort of?
Hmm ok. I can understand the analysis paralysis. No one should be thinking about anything once you setup for the actual lift, but I feel that technique is much more important than just grip and rip with newbies because once you ingrain bad habits, that will always be your fallback from a survival standpoint when weights get heavy.
__________________
"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 Mod at Strengthmill
Interesting thing about shifting during heavy squats. I was doing this last year and still do to some extent. It actually caused me to strain my left adductor fairly bad.
I did a ton of single leg work and adductor work and stretching. This helped but the root of the cause was being a lot less flexible in my left ankle as opposed to the right.
__________________
"...this is the way it goes, sometimes you're flush, and sometimes you're bust... and when your up its never as good as it seems... and when your down you never think you can be up again, but life goes on, remember that..."
Interesting thing about shifting during heavy squats. I was doing this last year and still do to some extent. It actually caused me to strain my left adductor fairly bad.
I did a ton of single leg work and adductor work and stretching. This helped but the root of the cause was being a lot less flexible in my left ankle as opposed to the right.
Hmmm...very interesting about the ankle thing. I have ankly mobility issues and have worked over the past couple months to improve (trouble getting knees over ankles). I have a history of ankly problems probably due to my years as a competitive figure skater and the fact that I've torn both my ankles up multiple times. Things have improved quite a bit, but there are still things to work on. I have been really concentrating on stretching and mobility work too - stetching about 4-5 nights a week. I do a pretty good warmup before lifting (because otherwise I can't lift ). Next time I squat I'm going to lighten the load and really concentrate on form.
Jim told me to put my "knockers out" a couple of times, LOL... I think Jill's coach is similar in the being less technical and more a la pull hard and move fast. Jim seems to think that too much detail is paralytic for newbies, and I am HORRIBLE when it comes to overthinking things. He's corrected my start position in the past, fixed my foot position, etc. When he complimented my current start position recently, I told him that you had really helped me out with your analysis.
So, short answer--sort of?
I haven't been told to put my knockers out, but that's cuz it doesn't translate for me. What knockers? I've had pretty similar experience as Tina regarding keeping it simple. That's not to say that I don't get corrected on various aspects of my lifts. I think he just doesn't want to overwhelm me because I tend to overthink until I'm VERY tense. When I first started training with him a few weeks ago, my start position was tense as hell and it made me unable to use my upper body. Lately we've been concentrating on relaxing and just going and trying to move under the bar quickly. Still, I'm going to try lifting my bunz at the start when I practice tomorrow and see how that works.
Manny, I can't tell you how much I appreciate your input. You too Ryan!
Jill,
Regarding the shift while squatting, Manny and Ryan have given you excellent answers ... my answer would have been ...
1. Impaired ankle, knee, and/or hip mobility on the right
2. Weak glutes (max, medius) or quads on the right
Those are probably the most common issues that I see. For you, knowing your ankle history, I'd be most suspicious of ankle issues on the right. Which calf was the tear in this past year?
__________________
Life's a Journey ... Enjoy the Ride!
Jill,
Regarding the shift while squatting, Manny and Ryan have given you excellent answers ... my answer would have been ...
1. Impaired ankle, knee, and/or hip mobility on the right
2. Weak glutes (max, medius) or quads on the right
Those are probably the most common issues that I see. For you, knowing your ankle history, I'd be most suspicious of ankle issues on the right. Which calf was the tear in this past year?
Tried to incorporate Manny's feedback into my Clean & Jerks today. Meh results. Some days are just not as "on" as others.
Loooooong warmup.
Clean & Jerk - worked up to 45kg today, total of 18 singles. These were hit or miss. Cleans actually felt okay, but jerks were sporatic. I tried to squeeze my bunz and engage the core before the jerk and it seemed to help. Bending the back leg will take some time to get just right.
Full Back Squats 5x5x50kg, 3x1x60kg - I kept these light to really work on form. For the most part I didn't twist to the left coming up. It's only as the get heavier and if I don't concentrate that I get sloppy.
Clean Grip Pulls from Hang 5x5x37.5kg
Chins 2x8xBW
DB Military Press 2x8x25#
Zercher Split Squats 2x8x75#
HI Jill! Glad I found you...just stopping in to say "Hi"...I have a LOT to catch up on here! Good stuff!!
__________________ "Animals are reliable, many full of love, true in their affections, predictable in their actions, grateful and loyal. Difficult standards for people to live up to."
~ Alfred A. Montapert ~
Had a decent training session today. This week has been pretty horrible work-wise so I was really itchin' to train. BUT, hubby is out of town for the weekend and my coach's place doesn't have child care (we train in his garage)...or so I thought. I brought the kid with me thinking I could ask the girl I usually share a platform with to watch him and make sure nobody drops a bar on his head. But, turns out the coach has two daughters who were at home and were hungry for babysitting money. So it all worked out!
Snatches were working pretty well. Did lots of singles working up to 37kg. I didn't do many C&Js because I ran out of time so I only worked up to 40kg. No squats or anything else. Planning to do some tomorrow or Monday. Then it's off to FL for four days for work.
I recognize those socks. My hubby gets them when he refs the kids' soccer. As they look tuff maybe I will steal them!!!
Boy, I just don't get it. ALL I have at my gym is the soccer moms. I'm always attracting attention with my lifting. I'm so damn sick of those chicks with the pink weights. I feel like screaming at them and shaking them. Anyway. Great job Jill! You look fabulous!
Thanks for stopping by elisabeth. Yeah, those socks are not only cute, they prevent my shins from getting scraped up and (more) bruised.
Pretty good workout today.
Clean & Jerk - worked up to 40kg and then did about 10 there.
Front Squats - 5x5x50kg. Made sure my form was good and I wasn't twisting (had someone watch me). All was good.
Full ROM calf raises 3x12xBW
That's it. Went to the Tigers game today with my boy. He was so friggin' excited. We had excellent seats and the weather was perfect. I'm hoping to get another workout done tomorrow, then it's off 'til Saturday.
Another workout today. I usually don't lift three days in a row, but I know I won't get a chance to train until Saturday...so today it was. I was pretty beat.
Snatches - worked up to 35kg, total of 18 singles, 8 at 35kg.
Jerks Behind Head - 5x5x37.5kg
GHRs 2x8x10# behind head
Bentover Rows w/DBs 2x8x40#
OH Shrugs 2x8x75#
That was hard work. My calves were sore from doing those full ROM calf raises yesterday. Those always get me.
). Next time I squat I'm going to lighten the load and really concentrate on form. 
Jill!!
Glad I found you...just stopping in to say "Hi"...I have a LOT to catch up on here! Good stuff!!
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