 Hey everybody it's Eric Johnson from Airtate Throws Nation and in today's video we are going to talk about developing speed and power in your throws and one of the best ways to do that is Olympic lifts and specifically the clean. We're going to show you the difference between when you set up the bar correctly and pull the bar closer to the body so that you can engage the hips and sequence the lower body, upper body connection that is very much like the throw so that's one of the reasons we like that. So here taking a look at this athlete you're going to notice the athlete just missed, here the athlete kind of moves, jumps back and then here the athlete is going to make the lift and it's still she's still jumping back but you're going to notice when we do a side by side you're going to notice that the video on the right she's got the bar closer to the body that's all about how you set up tighten up the lats so that the knees can clear the path for the bar right it's never about moving the bar around the shins it's about moving the knees out of the path of the bar we want that bar to travel nice and straight now I'm not trying to profess to be the most elite Olympic lifting coach but what I can do it tell you is that we have developed good efficient lifters for a number of years so that we can maximize and get the benefits of these types of lifts so this athlete another perfect example we're kind of show you the four lifts as the athlete is coming through notice how much straighter the athlete is in the fourth video and again showing you how much you can improve the pull line the extension and drive of the hips and activation of the traps and the upper body as it sequences with the lower body and how that can change in literally a matter of 10 to 15 minutes so if you're focusing on these things daily you're going to be adding a lot more speed and power into your throw just like we talk about our throw setting up the chain reaction we want to set up the chain reaction in our Olympic lifts so when we look here we have another athlete he's got pretty good movement but everything's a little forward and you notice the low catch with the elbows this gets into an issue as the weight starts to increase this is where you can run into those weird wrist injuries and that kind of stuff so now we look at this athlete and again you notice how we're getting the elbows through so that we can kind of move them into a front squat and how the technique improved as we carried more weight so you're going to notice again the subtleties in the first couple videos he's too far forward which is going to result in that low rack carry and that's going to kind of where you get guys that have issues and they kind of pull themselves out of position so again when you have that low wrist rack where we don't get the elbows up through the finish that's a good indicator of your start position you can be too far forward so again kind of noticing all of our athletes here you're going to notice how we taught them how to pull in and what one of the things we like to teach and that's I think a very valuable tip for you guys is simply get the bar in closer to the body and learn how to pull yourself into the starting position kind of that loading that's the start and that's going to make a huge difference because once everything's tight and you get all the slack out of the body the lower body can activate and sequence and drive the hips up into the throw so much better and that is going to be critical so just like you're throwing it's really imperative to be working those small details in your lifts adding the big lifts that give you a lot of bang for your buck and you can't move heavy weight and get it from the ground to your shoulders or over your head slowly you have to be dynamic and it's a great way and should be a huge part of your throws training hopefully you enjoyed today's video be sure to comment below be sure to hit that like button subscribe and we will see you on the next video you guys would like to learn more about how to set up your weight training to develop more explosive throws and bigger jumps and maximize all your training efforts be sure to click the link in the description and learn more about strength training for throwers with Airtay throws nation thanks so much and we'll see you on the next video