Hard to tell if you're ahead or behind, not knowing your size, experience, etc. However, CrossFit(and the USAW for that matter) teach the wrong form for these lifts. Nobody will maximize their ability using that form.
Check my vids. R&R, Dirty Dancing and Sweep the Bar. They should help. Then, check out Glenn Pendlay's Forum for better info on the lifts. Read the thread: no hands, no feet snatches. You can send vids to that as well for critique by some of the best coaches in the country.
@xftcoach47 Awesome! I have been searching all day for shrugs and cleans. I have found so many different techniques, but I really like yours. Thanks so much for the suggestions. I will definitely check out what you told me. I really appreciate it.
There is no shrug to "finish the pull" or influence the bar to go upward. The Shrug and the arm pull, and with some lifters, an agressive upward movement of the thighs, usually called "jumping under" are used to move the athlete under the bar.
This "jump and shrug up",model, emphasizing an agressive triple extension and a shrug to further move the bar upwards, so often taught in the U.S. is, very simply, wrong. Unfortunately, it is still seen in many texts on the subject in the U.S.
@xftcoach47 Thank you so much. I just started crossfit 7 months ago, and I can only clean 85 pounds. I know the prescribed weight for women is usually 95. I did 90 hsc once, and power clean three times, but it was difficult. My coach said I wasn't shrugging at all. It feels strange when I do. He also told me to stop coming up on my toes. I am going to practice your warmups. Am I expecting to lift too much too soon, and how often can I expect to have gains. Thank you so much!
Don't have one of the R&R with a front view but if you watch the Dirty Dancing drill video to the end, Suzanne is doing some bar work facing the camera. Arms and elbow timing on the bend can be seen pretty clearly. Bend to pull down.
Also, look at Suzanne's lifts at the Master's Nationals. Hope this helps.
Looks like a great drill for reinforcing the technique, but I wish we had a front view/angle to see the arms and elbows. Any other similar drills on the web with a front view?
Anyone liking this should also see "The Dirty Dancing Drill- Don McCauley" which deals with retreating the hips after the explosive extension during olympic lifts.
Hard to tell if you're ahead or behind, not knowing your size, experience, etc. However, CrossFit(and the USAW for that matter) teach the wrong form for these lifts. Nobody will maximize their ability using that form.
Check my vids. R&R, Dirty Dancing and Sweep the Bar. They should help. Then, check out Glenn Pendlay's Forum for better info on the lifts. Read the thread: no hands, no feet snatches. You can send vids to that as well for critique by some of the best coaches in the country.
xftcoach47 1 month ago
@xftcoach47 Awesome! I have been searching all day for shrugs and cleans. I have found so many different techniques, but I really like yours. Thanks so much for the suggestions. I will definitely check out what you told me. I really appreciate it.
seasonedwthsalt 1 month ago
There is no shrug to "finish the pull" or influence the bar to go upward. The Shrug and the arm pull, and with some lifters, an agressive upward movement of the thighs, usually called "jumping under" are used to move the athlete under the bar.
This "jump and shrug up",model, emphasizing an agressive triple extension and a shrug to further move the bar upwards, so often taught in the U.S. is, very simply, wrong. Unfortunately, it is still seen in many texts on the subject in the U.S.
xftcoach47 1 month ago
@xftcoach47 Thank you so much. I just started crossfit 7 months ago, and I can only clean 85 pounds. I know the prescribed weight for women is usually 95. I did 90 hsc once, and power clean three times, but it was difficult. My coach said I wasn't shrugging at all. It feels strange when I do. He also told me to stop coming up on my toes. I am going to practice your warmups. Am I expecting to lift too much too soon, and how often can I expect to have gains. Thank you so much!
seasonedwthsalt 1 month ago
So, are you saying not to shrug at all, but instead use all hip?
seasonedwthsalt 1 month ago
Suz didn't quite get her torso enough past vertical and had to lean into the bar in the catch. You can catch her nodding as she knew what happened.
xftcoach47 1 month ago
Coach,
At 4:32 you tell Suzanne to finish the pull. Can you explain that?
m2497 1 month ago
Don't have one of the R&R with a front view but if you watch the Dirty Dancing drill video to the end, Suzanne is doing some bar work facing the camera. Arms and elbow timing on the bend can be seen pretty clearly. Bend to pull down.
Also, look at Suzanne's lifts at the Master's Nationals. Hope this helps.
xftcoach47 6 months ago
Looks like a great drill for reinforcing the technique, but I wish we had a front view/angle to see the arms and elbows. Any other similar drills on the web with a front view?
codsak2000 6 months ago
You might want to dial up "Suzanne Leathers" on youtube and see her set Masters National records in both lifts and total, of course.-proud husband
xftcoach47 10 months ago
Fantastic video! Will be working this a lot to rework my technique.
heruilin 11 months ago
I like it!
sickerthansnicker 11 months ago
Thanks, Don!!
PDXweightlifting 1 year ago
Thanks. My form sucks but I hope the basics of it get across. At least Suzanne is in there and is a REAL lifter.
xftcoach47 1 year ago
@xftcoach47
Anyone liking this should also see "The Dirty Dancing Drill- Don McCauley" which deals with retreating the hips after the explosive extension during olympic lifts.
xftcoach47 11 months ago
this is awesome, Don!
mattbackvass 1 year ago