295 Clean + 14 Front Squats Slow Motion

http://www.dominatorathletics.com
295 clean followed by 14 front squats filmed at 300 frames per second with our new high speed camera. Sorry, the quality isn't very good in low light. Feel free to leave HELPFUL comments about form.

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[Madafucca]

Much props for doin' that weight and front squattin' that many times. Since you're askin' for helpful comments, arch your bacc more durin' the pullin' phase. With your bacc arched, you give your hips a bigger range of motion to pop through. I'm just goin' by books and lectures I've seen from Tommy Kono.

[delmole85]

I totally agree. I've actually put alot of effort into making that change this last year and the weight has increased substantially without a huge increase in strength. Thanks for the comment

[bluizabeast]

dont clean nd den squat do it all in one motion explode wit de bar upward nd when its chet level high start goin down nd den squat it nd also clean + squat nd den drop weights back 2 ur hips nd clean + squat all over again

[delmole85]

it be hawd to un dur stand how yu tipe. lern 2 type en den re type wat u try to tipe.

[bluizabeast]

ok what i had wrote was......that you shouldn't hang clean the weight up and then squat it, you should do it all in one motion. For example, wen the bar is chest level while your exploding with it upwards, start going down to squat it. Also, i stated that don't hang clean the weight up and then squat more then one time, you should hang clean the weight drop it back down to the starting position and do it all over again. Hope you could understand what i wrote this time =]

[delmole85]

All I was doing was squatting. The clean was just to get the weight up there. I have found that when i clean the weight first, Im actually able to do more reps because it speeds my heart rate up faster at the beginning. Im trying to incorporate more dynamic stuff into all of my workouts, even during more robotic lifts like cleans. It works the central nervous system better and makes you more explosive and coordinated. I lift to become a better thrower, not a better lifter

[Madafucca]

What was the central nervous warm up? Can you tell me how that goes, so I can incorporate them as well in my workouts.

[jmm121884]

Delmole... I know you posted this 7 months ago but I'm reading now.. you are absolutely right... There has been alot of literature on warming up the central nervous system... Many coaches, athletes will enforce this by jog followed by something like dumbell jump squats, cleans with very light weight... I've found from experimenting in the gym if i do a set or too with very light weight, it makes my more sub- maximal and maximal weight cleans more comfortable..

[delmole85]

You are completely right about the reps. At the beginning of the year in the conditioning phase I will do circut type lifting and usually do around 10-12 reps with leg stuff, but that jsut to get my body use to moving again after a lazy summer. When the is approaching, my workout is about like yours. That video was actually taken at the end of a clean workout. The reason i took it was to see how my form deteriorated after doing excessive reps. Errors in form are most evident when you are tired.

[bamhammer]

Kinda cool... but shouldn't throwers train low rep, high intensity? 14 reps of anything is sorta like body building.

My hang clean workouts are like this:

1x5 (50%) 1X4 (60%) 1x3 (70%) 2x2 (80%) 1x1 (90%)

A little more or less on heavier days and I use a 375 lb estimated max. Forgive me if I'm preachin to the choir...