A thread for the discussion of the sport of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:
>The information that you are looking for is probably in the above links.
That includes routines, shoes, information on the lifts, etc. Check out the pastebins for literature or the reddit faq for general information.
Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
I come from /hbg/ lads.
I am reading through the paste bin on both Starett's and a few other's tutorials on the power clean.
Other than some drills such as hip cleaning, cleaning light to work on technique, and going from different starting positions, are there things that can be done for drills?
I am jumping fine, but I am not engaging as I should be on the shrug portion, and feel like I could be pulling higher.
Who are the more definitive authorities on power cleans?
Purposely pulling slow is old school. Ripping it off the floor is dumb. Your initial effort should be fast and even faster during extension.
People often mistake that elite lifters are doing slow pulls but they are not doing this purposely.
Its a waste of energy and time.
Noone disputed that. We all said that slowing down a ripped pull isnt the same as purposefully pulling 'slow'
The only way to see relating to last thread would be if the guy posted a video. To lose 30kg just cos of a slower pull is not right. I'd put money on his coach slowing his pull not to have an old fashioned 'slow pull' but just to stop him ripping it from the floor and have a more even stable pull to setup the rest of the lift
hey guys, I hate to bother you but from experience this is the best place to get actual advice on /fit/
I have chronic shoulder impingement issues for a few years already. I changed and adapted my training many times and was rewarded with at times no noticeable shoulder problems. I even tried some mobility drills. but the restrictions are very annoying, I can't even do OHP, and the shoulder issues have been getting worse again recently
I have joint hypermobility so I have always dealt with shoulder instability. but my overall shoulder mobility is not that good, party because I don't want to further destabilize my shoulders (it's worse in my left and more mobile shoulder) and because I have been slacking with mobility in the past
do you have any advice what I could do against this chronic shoulder impingement? any personal experience with it?
I once went to one, was a complete waste of time
what I got was "stop with weightlifting" but obviously I am not willing to do this. he also told me to go to a sports physician
since my gym offers them for free I did so but while being much more competent with diagnosis and being able to immediately recognize all my problems he didn't offer any solutions except for nonsense like "stop with this extreme bodybuilding" and "there is nothing you can do about it"
let me tell here that I do not feel any pain (except very minor during some movements that I obviously avoid and only after I have been training hard for prolonged time). I've been able to live with it the past few years and will be able to continue with this. and if necessary, I have one of the world's best orthopaedic clinics nearby that both my parents already went to
but for now what has given me the best result is adaptation. and therefore before I do anything else I first want to try more on my own
What's your posture like? When you stand up straight, are your shoulders neutral or rotated forward? Do you sit up straight, or hunch over your computer? Focus on keeping a neutral shoulder in whatever you do.
>What's your posture like?
I'd say it has become pretty good because the muscles keep everything in place
>When you stand up straight, are your shoulders neutral or rotated forward?
>Do you sit up straight, or hunch over your computer?
hunch a little bit
how can I tell if it's a torn labrum? I feel it, especially on left side, when I extend my arm sideways and move it up. pain starts slightly below parallel. I also feel it when I touch my other shoulder and touch my forehead with the elbow or when I move my elbow as far back as possible at 80-90° angle (similar to bench)
i dont have really good proportions, legs are average but i have short torso + relatively long arms, so as a 5'7 manlet i have to grip the bar more than 1 thumb out of the rings.
tried today and i snatched my max after a brutal session where i did s fuckton of jerks (something like a 100 jerks with around 75% and even a set of 4 with my 90%, which i guess in not my 90% anymore).
it felt kinda awkward in the overhead with such a wide grip but i can probably do more this way.
should i bother doing snatches with such a wide grip ? i cant drive my hips into the bar otherwise
Can someone please explain what this lifters have done for this?
I´m starting to learn about this sport and would live to hear some nice stories.
am I internally rotating too little? Pic related
i am this dyel that posts pics/vids here sometimes
got told i cant do snatches in the gym by the powerlifter lady that lifts more weight than me
but she gave me the cell phone number of the guy who runs the weightlifting hall in my ymca here, so i'll give him a call and probably get my mommy/daddy for pay for him to coach me and let me use the facility with actual bumpers/racks
in the meantime i'm just squatting. she couldn't really give me a definite answer so i'm just squatting and push pressing for this workout and probably the next few
feels good/bad man
Those LG TVs look really weird.
fuck off, if you won't help yourself why do you think anyone would waste time on your shitty daily form checks?
you come here asking the noobiest shit questions that most of the OP answers, you didnt even try learning you just ask to be spoonfed
oly boi tells me to keep posting vids, i dont post here daily, just the competition lifts and the occasional non-oly lift. i barely even ask any questions, dunno what the fuck ur on about m8. probably mistaking me for somebody else cuz if similar typing style. i also read plenty online and try to correct any mistakes i notice, i just post here incase ive overlooked something
sorry u got cucked mate, but it happens, dont gotta take it out on me
i cant on mobile, sorry.
that aint bullying, im just sayin make webms
lower the weight on the rows, you're cheating them hardddd, you shouldnt be using your legs, just pull towardsyou w/ arms and upper back. no more of this pushing up with legs and hitching your body towards the bar.
for PP doesnt look that bad for beginner, make sure you arent rebending knees, it should be a full extension up not a push,catch,pressout
also do u not have anyyyy access to pc??
some people believe in cheating rows, e.g. glenn pendlay/mark rippetoe (i dont agree with much of anything rip says tho desu). I felt it a lot im my hamstrings and had fun doing them. Maybe theyre a good excercise to kill two birds with one stone? Bit if hamstrings, bit of back?
Maybe it's okay to cheat, but I am cheating too much?
and to me it doesnt look like i'm hitching my body to the bar, i'm opening my hips, am i not? not tryimg to d3fend my cheatijg. sorry.
and i have a pc, i just dont really use it. i use it for vidya sometimes and that's about it
you shouldnt b feeling it in ur hams
then make webms, no one wants to go through the hassle of decoding those links for a short ass vid, your the one that wants the form check, you can go through the minimal effort.
i cant even use my pc
i may try to find an app on my phone, i used an in browser converter before but it fukken wouldnt remove the audio and 4chan wont accept it
also sometimes people convert my vids to webms for me
also you decoded my link for a short ass video
i dont even know what to say other than what i've already said :^)
such a hottie
Just finished 10s, less the classics this Saturday. Pretty beat up, honestly. Sitting here with some ice on my hip. Gonna use the same weights from this week for the first week of 5s as a deload. Feeling strong, though. Have gained about 2-3lbs over the past 3 weeks.
can i get a form check?
also, is it true that weak glutes can be the main cause of failing cleans/squats by getting stuck at the very bottom?
thanks m8. just had someone tell me that i prob have shit weak glutes and that's why i fail heavy ass-cleans at the very bottom..
starting to wonder if main weakness is not /just/ leg strength, but glutes/hips.
Just did my first ever deadlift today. What does /fit/ think of my form and such?
Just make sure you're loading up your hamstrings and glutes before you pull upwards. You need to feel it in these muscles NOT your lower back. If you're feeling any pain or discomfort in your lower back you're doing it wrong.
Might want to try an alternating grip too, one hand forward one hand facing back. You won't need it for lifting light but it's probably good to start the habit early on.
What if I feel discomfort in my upper back? I'm another anon.
There's this uncomfortable feeling after I finish the deadlift, and when I stand up straight after the last repetition, theres this heavy crack in my back sometimes and I can't move or breathe normally either for the next five seconds.
I feel like this might have something to do with me not warming up enough. I'm doing stretches for 10 minutes beforehand, and then three sets of 7 with 50-70% of the final workout weight.
I do the hepburn routine, so 8x2-3 and 3x6-8
Gif related was me 1 or 2 months ago. I fixed a bit since then but the upper back discomfort _after_ the lift (5 seconds) is still there.
Tried keeping the bar closer to me, activating my glutes and hamstrings even more and worked a bit on my shoulder positioning
never stretch before workout, always after and only if you have mobility problems and generally with resistance. there is a reason our mobility is naturally limited. an increase in mobility always leads to a decline in strength and stability, like with a spring that gets weaker if you stretch it. and the reason why you only want to dynamically stretch with resistance is because that way you will build strength at the newly acquired range of motion and it will help reduce the loss of strength and stability
your routine looks questional to me. you look dyel so why do you pick such a fancy routine? just do 3x5 or something equally simple
push the bar towards you. what you do now is first you extend your legs and then you extend your torso and then you do a good morning. what you want to do is extend your torso and legs simultaneously and push back so that the weight slides along your legs. then controlledly drop the weight. putting the weight down slowly, especially in a good morning fashion, is a major back killer
regarding your upper back discomfort, there could be so many reasons for it you have to find out on your own. it is only problematic if it hasn't lessened over time as you got used to deadlifts. there are two things that come to mind. first, you deadlift too heavy and don't drop the weight. generally you should avoid going below 4-5 reps on the deadlift except if you plan to peak for a competition. also don't do so many sets. second, your upper back is too weak. train your rear delts, lalts, traps and so on. if neither help, go to a doctor
while keeping a lot of tension on most of my body, shoulders are an exception. I "keep them hanging". but my entire back is extremely well developed and I still feel it in my traps afterwards. so try this too. keep your shoulders loose so the scapula can move into a natural position. scapula could be involved in your problems so try out different positions and see what makes it worse or better
No, I live in the dorms of my uni, and we have a uni gym where you can drop weights.
Yep, plus Im the guy whose coach abandoned him.
You guys want my program? I can email you guys an 8 week excel file
weight class 77kg, retired officially today
>never stretch before workout, always after
But what about all the gifs of olympic weightlifters stretching their shit before doing heavy sets?
>your routine looks questional to me.
I couldn't make progress with 5x5 anymore. The hepburn routine is simple. It's literally just two excercises, but I add lateral raises, shrugs and dips because of genetic insertion deficiencies.
>generally you should avoid going below 4-5 reps on the deadlift
That makes no sense to me
>your upper back is too weak. train your rear delts, lalts, traps
That can't be it
I guess it might be dropping of the weight, which is do too slowly because I live in an appartment complex.
I also, as I mentioned before, feel like I'm not harassing my shins enough with the bar, so I will try to keep it closer to my body in general.
Thank you for the input
Watching catalyst vids today. They had a chick do emom snatches, 3 singles at each weight, two misses in a row then stop, apparently good for her consitantcy and confidence
Seems legit? I tend to trust Everett and this sounds like a work out I'd enjoy.
Not stretching before is a meme. Literally every top level lift will do atleast a tiny bit of static stretching before lifting. Maybe if your hyper mobile all you have to do is get warm but everyone else even top tier lifters will stretch
The key is the distinguish between stretching to help your body within its range of motion or stretching to increase your rom. The latter should be done separately from lifting.
Might be a confidence thing. Getting under heavy weight can be spooky, and if you go into a heavy set thinking it's too heavy, you're just not going to lift it. Your snatch suggests you should be able to do at least 135kg.
owg i need your help.
can i do a full static stretching routine 6/7 hours prior to my competition?
i usually train better in the evening when i stretch in the morning but that's almost 10 hours apart.
i will compete tomorrow, pls respond
seems like you have some good coaches.
keep doing what youre doing
What are the best shoulder mobility work and how long does it take to see results?
I can't overhead squat very well. Had a look at videos and articles online and have narrowed the problem down to my shoulders.
that's what warmup sets are for, where you can get your entire ROM ready
for oly lifting this is different because mobility is much more important there. but he was talking about deadlift, which is not oly and you need almost no mobility for it
show me a top tier deadlifter who does static stretching before
>That makes no sense to me
deadlift is a very taxing exercise. if you go too heavy, you will just hurt your body and progression in the long run, peak and then plateau or even decline
but hey, it's fine if you don't take my feedback to heart. everyone has different body and different preferences. but deadlift is where I excel at so clearly I must be doing something right when I am slowly closing in on the 300kg 1RM mark
Different people are spooked by different things. I was plateaued on squats for months before I realized the problem was all mental. Once I was able to properly prepare myself for the heavy sets I started progressing again.
Then again, his cj is pretty low relative to his snatch. If the limiting factor is the clean, then a mechanical inefficiency might be to blame. He was also asking about weak glutes in the bottom position. It's really hard to say, given the brief acquaintance, but 'strengthen your posterior chain' is pretty vague advice, and should be done regardless.
The limiting factor is his leg strength. Those lifts with such a low back squat is pretty fucking good, so rather than dick about with perfecting form just eat and squat and the lifts will shoot up.
Play with snatch grip deadlifts -- and starting with your hips at varying heights -- to feel how all your muscles contribute to the movement. When you tighten up before the rep, it's helpful to imagine sitting back in such a way that you might fall if you weren't holding onto the bar.
But >>35716138 is right just keep on practicing and filming for a few weeks. You'll solve most of your own problems.
Those shoes look awful though, like you're standing on those silicon wrist-rests that go in front of computer keyboards. Consider deadlifting in socks.
hey guys please form check my squats. do i go down to hard? too much winkage of the butt? i felt pretty good when i was doing these but id like to know if i need to fix anything before i try hitting 4pl8 esquatito and snapping my shit up
>just eat and squat and the lifts will shoot up.
i think this may be the answer.
i did a Russian Squat cycle and PRd on all my lifts. this was during the summer when i was just working (easy job), training, sleeping, and eating. recovery was on point.
I took a week or two off (still lifting, just not squating as heavy) as deload, and started another cycle. i wasn't able to pr in the squat after that, although i did pr snatch.
school definitely got in the way, though. i'm an architecture student, so i had to forgo sleep often. that definitely affected recovery.
i don't think it's a confidence issue. i will readily dive under a heavy ass clean without hesitating. it's no matter, though, if i cannot bounce out of it.
then, should I just keep trying to do the RSR? or should i look for a new program? I enjoy the RSR, don't get me wrong, but it's pretty demanding in terms of recovery. i'm a student, so it's hard to commit fully.
Well I lift in a commercial gym that has bumper plates and the PT and some of the staff there are OK with dropping the weights and what not as long as it's the bumper plates and that it is done in the "squat area". So I'm very lucky to be in a situation like that in a commercial gym despite nearly getting kicked out and losing my membership because some lady working out in the gym complained about me dropping weights.
In the end, what I'm trying to say is that from my experience it all depends on the owner/staff of the specific gym for commercial gyms because even if the different gyms are of the same franchise some maybe more relaxed or stricter than others in general or with following the franchise's policy. For example, I went to another gym that was part of the same franchise as the one I normally go to and that one didn't allow dropping of weights at all even with bumper plates.
if you dont take a moment to breathe between sets youre going to either pass out or compromise your ab tightness and fuck your lower back up. nobody just does squats without a short rest at the top unless its baby weight
no, i mean the jerk... ?
might be slightly wasted energy. but it's worth wasting if it helps me get into a better jerk position.
of course, not standing into a ready position might be a technical error.
it seems like his contact with the bar is significantly further down his thighs than at the hip crease; anyone tried emulating this? i've been learning to snatch and i feel better with contact lower down and seeing yarkins lifts says to me that ultimately your strength, speed and repetitiveness is most important, at least up to intermediate levels; and i shouldnt worry about trying to look as smooth as lu, thoughts?
Vote Ilya and Tatiana best lifters forever!
max lang is such a hottie
So I finally finished my 20 week powerlifting training, taking a fuck load of time off and I'm dedicating alot of it to working harder on oly, thought specifically on the clean, and if i can fix that up some I might spend some time giving my jerk some TLC.
Making a few webms and have a few questions for you all if you don't mind.
>inb4 getting flamed again :C
so i spent the last week messing around with c&j, and i've been watching those torikhty videos over and over and over and trying to make connections with all the points he mentions in them, and i think a handful of the things you guys pointed out to me in the past have revealed themself to me.
This is what it looks like currently, and There's three HUGE things I see wrong with it.
1) back angle - back doesn't stay same angle throughout
2) starting position - I honestly am not sure what the starting position should be right now (i thought I did). I've been given advice that knee should start in front of the bar, and then come back simultaneously with hips to get into the position that i'm "trying" to get into (hips & knees back). is this true? is it more of a grey area?
on this same topic, i really understand why people told me previously to practice starting upright, then descending into the starting position. i felt a tightness i didn't know existed and realized a ton of mobility issues that i never noticed previously. any clarification between this point and the other point of #2 would be much appreciated.
3) most prominent - i'm not pulling through with my arms. Just today actually, i realized why every one told me muscle snatches and why/what torikhty was saying in his vids about them. I DIRELY need to drill it into my head to pull through instead of trying to front delt raise this shit.
my intuition tells me: FUCK loads of muscle snatches / cleans with the primary cue of hard internal rotation to keep the elbows up, but i would greatly appreciate any information on how to remedy this concept - I'm certain most of what i need to hear has been said to me before, but i'm afraid I just needed to hear it -> do it -> hear it again
also very welcome to any other criticisms if I could get them, please and thank you.
There will be a few more webm's incoming of trying to fix torso and starting position.
so I didn't record any of the "muscle snatches" I did today, but I did a shit load of them, then when i was in the middle of cleaning it came to me why it was being suggested as so important. So i did some more, forgot to record them.
Webm attached is my first time trying to feel out the bar path and where my hips are supposed to go. again, the big things are
>torso angle changing when its not supposed to
>not pulling through
>start position a shit
at least, in my limited understanding these are the biggest issues
and last one so as to not shit up thread, second attempt doing the slow stuff.
same as before really.
Just looking for advice for what to do to correct these issues
>lots of slow bar only work stuff
>muscle snatches / cleans / clean pulls
>work on descending into the starting position to try and get it right
I could be very off thoguh and would love feedback.
Thanks, and /endspam
after writing everything I did, thinking about it and watching both of these again its embarrassingly apparent that I don't pull through at all and my hips are throwing the weight out in front of me.
jesus this is atrocious
you need to do no contact cleans/snatches in addition to muscle versions do those no contact as well for now, don't lean back and thrust your hips like you're doing to get the bar up, PUSH DOWN WITH THE LEGS
you're not using your legs at all just using your back and hip bumping the bar to get it up
the back angle isn't so bad, you're maintaining good positions, you can maybe try lowering your hips down so your torso is more upright in the start, but that's not a bad start position either
focus on using your legs for now and finish straight
try to look like that, straight up
your arms are doing too much. as you can see it isn't a problem when the weight is light, but as you get heavier your arms cant possibly do what your legs and back can do.
i guess it would help right now if you don't try to be so explosive with light weights. slow it down, think about what youre doing
can you upload this but 40 times slower
the biggest thing is the fucking swing holy shit
you're overdriving with your hips and pushing the bar with them instead of extending them straight up and using the power from the extending hips and the pull from your traps to bring the bar up
don't take a video of what you're doing alone because you don't know really know what you need to do
instead take a video and put it into a bar path app and compare it to what it should be
Don't think about getting hips to bar. Think about getting bar to mid thigh in clean (hip in snatch) and tbink of extending as just 'standing up hard' don't worry about what the hips do at this point, if its a no contact clean, fine, that will come as you learn to keep the bar close
'Push the floor away with legs' helps sometimes too
Was yu jie ever a lifter? Ever a good lifter?
Is that kaz Dr guy a former lifter?
Do you need to be a good lifter to be a good coach? Do good lifters always make good coaches?
What you think oh dubya gee?
Jumping is good as a cue. It's different from person to person. For me jumping slightly and stamping with my feet feels good and I feel like I am more successful in my lifts when I do it. I don't understand why so many people shit on the jump and stamp cues.
Because for many new lifters they just try to make a stamping sound by picking their feet up higher... That isnt good. Like Everett says in his book, the noise should be a product of forceful replacement of the feet while keeping them close to the platform as possible, not from elevation of the feet
>Snatch is awful
are you fucking retarded? there's only a couple of people in his weightclass that can out snatch him, the ukraine dude who snatch 190 or 191 his teammate and maybe nurudinov
two of those won't even come close to his cj so it doesnt matter if they compete against him
he was also 3kg behind the wr in snatch when he was a 94
Been doing weightlifting a few weeks now
My overhead squat and snatch is fine mobility/flexibility-wise barring a little bit of wrist pain on my right hand that goes away after a couple sets
My Clean is still piss poor though because of my shit rack mobility ;_;
family I went to the weightlifting club fuck so hyped man i did an overhead squat and back squats/press, the coach told me to. they were very impressed with my technique and mobility. i then did 50kg ~5x5-6 paused back squat, presses before with just 30kg for like 3x6, then I did romanian deadlifts (my coach taught me oly style RDLs with no lockout) and then bent over rows, both of those killed my lower back with fatigue. so excited m8. going back tuesday and i'm going to be training saturday, tuesday thursday with a legit coach and going to become an OWA member probably and go to comps. you don't even fucking know how excited I am, fugg. and it only costs $60 a month, and he's flexible in the payment.
thank u, (overcoming anxiety really pays off fyi, i was feeling anxious for some reason, usually am not)
i'm the skinny fuck always posting form vids, coach is larry sheppard
the lifting hall is pretty cool. there's some powerlifters that lift there too and i think even a guy who does strongman. there's a guy there to get stronger/more mobile for fucking kite sailing or some shit. but there are plenty of actual weightlifters too
My shit snatch at 75(95%) new kinda half coach basically told me my starting pos was garb, so i have to totally relearn that.
CJ lookin a lot better, changed my start position for these, much more upright, less jumping back and catching lower
also weighed in at 66.0 after workout, noice
come on no buly :((:(:(:(:(:(:(::( kvkbkjejejejene
it's probably because i never gained any weight, and i often did some pretty stupid stuff in training, using more weight than i should of and just grinding out sets of not even 4 or 5 reps, i'm just not built for lifting that heavy all the time and I just burnt myself out and did more harm than good
e.g. i'd go for 185lbs on back squat, get 2 reps, then next time i lifted i'd load that up and just fucking fail, because i wanted to use big weights so soon, i let my ego get the best of me i presume and just cursed myself to forever lift babyweight
i am the weak cunt who has never even cleaned a plate but that does look a lot better. i remember you advised me to have my legs "stiffer" in the first pull of my clean to avoid it going around the knees, i just thought.. no. NOW U KNO how much u suck fgt dont ever coach people in my thread again unless you know what you're doing
Bulk up son.
You should follow your own advice twinkboi.
No bully meant, i just find it funny how you all are skinny as fuck and lift light ass weight. Shouldnt yall tone down on the weightlifting training and just focus on squats and deadlifts?
yeah, i'm finally tracking calories again since i actully 2ant to fucking suceed and i'm seriously dedicating myself to suceeding in this sport. aiming for a min of 3K kcal a day, i get there most days. i'm skimping a little on protein, i eat a fuckton of carbs, but i think total calories > protein, i should really get both though, but i'm not doing too bad on the protein.
i gained a few pounds sinfe tracking foor again, but i can gaurantee it's all water weight.. i weighed in at almost 170lbs one morning and today i weighed in at 75.5 kilo. I plan to get to at least 77.5kg by the end of winter I think, I would like to be able to say I'm 80kg tbqh. I'll probably cut sometime come summer, if i'm not too fat i may not though. I plan for it to be a quick cut anyway, maybe just 2 weeks of a PSMF. but i'm getting ahead of myself. for now it's lift, eat, recover, stretch, and learn/get taught technique.
sorry for the text, am excited. i cant wait till tuesday
184cm/6 foot almost 1 inch (i fucking hate being a manlet..)
there's an application called something-icity that you can use to track bar paths, joint angles, slow down video, e tc for PC and shit. it's not bad
yup, basically all is correlated, basically just need to relearn how to use my legs.
what ya squat mate, n my max CJ is 103
oh i know that, its just better than before
So I am going to hop on 70s big transition.
I am going to run TM for squats (I'm thinking I'll make my light day a front squat day).
Would running TM on bench fuck me over for my two Oly days?
This is what I am thinking (asterisks are what I am adding)
Clean and Jerk
Back squat volume
Press (Push press instead?)**
Rows (Clean or snatch pulls instead?)**
Clean and Jerk
Front squat heavy triples*
Back squat* TM 5 RM
Bench* TM 5 RM
I will likely throw in some weighted dips and weighted chins/pulls as accessories. Going to do that by feeling
I think the benching may be a bad idea, but I like the idea of having a strong bench. I may just drop it and try to compensate with accessories.
Please help.me fix this up.
Instead of pushing the bar forward with the hips, propel it upwards, then shrug the bar instead of curling it (you need to place elbows under the bar FAST but after you shrug the bar). Your hips need to go back as soon as you made the explosive second pull. Have a mental image of bar going up in a perfect straight line, and whatever force you apply to the bar, try to exert it strictly upwards.
When I started I imagined the jump backwards as if you are trying to do the backflip, with the full extension. The second pull (where you get bar from hips to the shoulders rack) is a movement similar to that.
Thank you all very much for the input. I practiced for ~2 hours (until i started noticing mental burnout and no more returns for time spent) today and I think I made some VERY significant gains in understanding and developing the skills necessary. I'm going to make a short(ish) youtube vid depicting the process I did today in case any of you cares enough to give me some more guidance, which would be great appreciated as well.
Thanks again m8s. I seriously appreciate the patience you all show me
you two fucking shitstains. I can one-hand snatch more than you bitches clean and jerk together. Your biggest accomplishment this year is bullying a girl in the internet. Go practice with a pvc pipe and don't return to owg until you can at least your bodyweight fucking curlbros
actually thats not true.
its better to start and go as far as you can using double overhand, rather than mixed grip.
mixed grip, especially when used for prolonged periods of time with heavier and heavier loads can/may lead to muscle imbalances in the posterior and upper-back muscles. one thing leads to another and may cause more severe injuries. in anycase, your advice has premise, but then again id suggest going as far as you can with double overhand.
I do oly in a normal gym. I do not drop the bar though. I always put it down gracefully. And before I even started doing oly in a usual gym, I already had solid technique to be 99% sure not to drop the bar on the floor. I train for over a year and dropped the bar maybe 5 times max, 4 of those from the snatch, and only one from the big height of CJ.
Other question is whether the owner will be okay with that.
what's going on with your right legs? fix the uneven jump, focus on spreading them evenly when you recieve the bar, better fix it now when you're still new rather than have a chronic injury due to it later
i dont really see any glaring issues on the lift except maybe you're drifting forward when you recover the jerk, might be just because it's a pr
i'm sorry its taking so long, i took ALOT of fucking video and wanted every one to see the progression - i'm trying to trim it so its as small as possible so the YT upload time isn't so bad... i should have just waited until i had it finished, sorry :(
do this instead, follow torokhtiy on instagram he's posting the rest of his training
you get variations that you need to learn the lifts, you can still do tm style progression on your squat mwf
watch every video especially the older ones on that account and read his blog you can see it on his profile, it will teach you how to properly do the variations, also watch torokhtiy yt he breaks down how he wants you to do the lifts on his yt
Ok, sorry for the delay.
so this is a snippet of every movement / exercise I did today over the span of ~2 hours while working on cleans. I THINK I see improvement as I get farther into the session.... Hopefully i'm not just being stupid, but again would love feedback.
What in all serious shitness!!!??
BLUE PLATES that are 35LBS....
Thanks for the link. I have no doubt that this is a better Oly program, but the transition program leaves room for the other big lifts and some accessory work.
The program in the spreadsheet looks good for someone totally committed to Oly, but doesn't seem to leave space for other big compounds, and maybe some space for accesory work.
yeah, idk where the fuck my gym owner found them. Now that i've been practicing oly though, the owners like me enough that they ordered a cheap oly bar + 45 / 35 / 25 / 10 lb oly plates. so thats exciting.
well fuck you too, excuse me for trying :(
THERE AREN'T ANY NEAR ME RIGHT NOW AND IF THERE WERE I DON'T HAVE MONEY UNTIL AFTER I GRADUATE
THIS IS FUCKING GAY IF YOU CAN'T AT LEAST PUT SOME EFFORT INTO IT ON YOUR OWN
You can learn yourself. Just be prepared to be v frustrated.
I see a coach once a week, and its way less than ideal. I've only been at it 6months and its up and down progress and sometimes I wonder if I'm enjoying it. Just keep plugging away at it big fella.
>Beginners' weightlifting course
>Lasts 1 month
Jesus. How do I even know if the coach is competent?
I'm considering just learning from youtube videos and form checks on a japanese imageboard.
This was the attitude I expected to have and the one I anticipate in myself.
Not "YOU CAN"T DO IT ON YOUR OWN"
I'll keep chuggin' along. eventually I'll have to divest time into actual squatting benching and deadlifting but this is still going to get lots of attention.
he literally can't
here's the thing. every rep you do incorrectly (which is every single rep you do currently) is one more rep under a proficient that has to be unlearned
it is SO much easier to teach a complete beginner because they don't have all these fucked up motor patterns, shitty habits etc
you are doing more harm than good by practicing by yourself. just be a powerlifter till you find a coach. you can't do it alone
bout to drop a spammage of webms. please give them a looksie and lemme know what i need to work on or if i should just kill myself.
biggest limiting factor ive been told of so far is hip mobility, and thats for more than just my classics.
Its definitely getting better man, the pull from the floor has a good path, much better than before. I'm sure you know, but try and be more explosive in the second pull now. You're strong as shit and you can upright row a lot more than this, but eventually that obviously won't work.
I would suggest trying to slide your feet out when you go under the bar. I can't really tell from this angle but it looks like your feet don't move at all. Some people get away with this, but it might help you feel the transition under the bar better and get the idea of going under quickly.
If you could get videos from like a 45 degree angle to the front and side it might be a bit easier to see everything. The directly side on view ain't perfect :-)
now for some heavier hang snatches. these are the ones i really need some /owg/-coaching on. looks to me like im not keeping it close enough to my body and so it falls forward
same weight, felt a lot quicker getting under the bar this time but the bitch was still too far forward.
im pretty sure youre right. im not sure what to do to fix it is the problem. i have a similar issue with my cleans
dropped 5lbs and got it, but you can see in the OHS how fucking garb my hip mobility is
I can't lie, I have trouble describing it without showing people. But ideally, the hips should extend upwards rather than forwards as much as possible.
This video shows a decent example - see how Ilya's hips move forwards only minimally, and the bar is driven up by a concerted effort of leg and hip extension combined with an aggressive "shrug" to get under.
so i was advised earlier to NOT do this?
should i try it again soon?
>I would suggest trying to slide your feet out when you go under the bar. I can't really tell from this angle but it looks like your feet don't move at all. Some people get away with this, but it might help you feel the transition under the bar better and get the idea of going under quickly.
awesome. I was planning on trying this next time.
ok will do. I was wondering what you guys prefered, wasn't sure.
Thanks very much m8
180kg squat with 70kg CJ guy reporting in
Just hit the gym and got a new PR, 190kg.
r8 it brehs
When learning the pull from the floor, being super explosive can lead a beginner to essentially pull themselves out of position, or try and use the arms to "help out". But the "second pull", basically above the knees, should be as fast as you can stay in position with.
>some one doesn't believe some one else squats 190 kg
what? is this seriously being discussed?
>bodybuilder specializing in writing weightloss books for retards
>/owg/ recognizing him
wow you shure got us huheh. that said you could probably do some good for yourself if you read one
That incorrect motor patterns thing is over stated. When it's this wrong, the body will accept a much better mecahnic quickly, once you learn it. He can literally only get better from here.
Stop adding weight to the bar and missing over and over
You're flicking your hips and jumping
Set back, arms relaxed, push with legs, let the bar come into the hip, don't worry about getting hio to bar let it come to you
Stop whipping your head back
>He can literally only get better from here.
YOU'RE LIKE ME
thats not nice.
the problem i feel i have when i dont actively flick the hips is that i have no power coming from my legs at that point.
is there something during the movement i can do to get upward movement instead of outward?
You should read training progressions from a few coaches, so that you can see the common goal between them.
When you're doing drills with light weight and you don't know exactly what you're supposed to do, it can be misleading because you can get away with less-than-optimal form with light weight just fine.
The picture here is the core motion in the clean (and just about the same for the snatch). Your back is very nearly vertical, there's only a few inches of bend in your knees, and very importantly, your weight is back near your heels, NOT on your toes. Then you extend, straighten out very fast. Be careful using 'jumping' or 'stamping' as a cue though, because that could encourage you to shift your weight forward when you extend.
90% of the time when you miss an attempt, it's because you've started the 'pop' too early, when your back has too much of an angle to it, or you kept your weight forward on your toes too much.
Most of the rest of the movements are peripheral and come naturally enough and even if they don't it's no biggie, but most beginners don't get that fundamental movement down.
You have to wait, wait, wait, wait until your back is almost vertical and you have only a few inches of bend in your knees and you have your weight back on your heels. At lightweight, this won't really feel powerful, but at heavyweight, it will feel very satisfying and powerful.
I am pretty sure I tore the labrum in my right hip. Getting into the bottom position of the squat and especially extending out of it with any amount of glute activation is quite painful.
so should i be doing some drills w/ light weight and try to do some with maybe 2 plates or so? I REALLY need to learn how to get under it, i'm struggling REALLY bad with that....
>read training progressions
is this a collection / book you're talking about, or just pick a coach or two?
care to link me one? Sorry for being needy :(
those are slightly better than last time but keep doing what you did when you feel the autism
do several pulls then the clean like 3 high pulls + clean it looks better because you can feel the proper way to do it instead of just thinking about it doing singles, feeling the movement is better than just thinking about it
everytime something doesnt click stop thinking about the movement and just do it and feel the correct movement instead
>I REALLY need to learn how to get under it
you won't drop under it completely in a few days, this would take months look at some of the twinks posting here who's been doing it longer than you have, they still dont completely bottom out on their max lifts
be patient, you're doing fine, just keep catching it where you pull it to like you're doing now but don't stop there, drop down into a full squat like you've been doing