Thursday, June 21, 2012

FINISH!

1. Segment clean pull: 3 x 3
2. Clean from mid-hang: 5 x 3
3. Front squat: max for the day


Danica Rue, 88 kg snatch.
Most of you have heard me talk about "finishing", and that we want to finish with our hips in slight hyper-extension, with our shoulders back behind the bar. Well, this photo shows exactly what I am looking for! This is Danica Rue snatching 88 kg (that's 190 pounds) at the 2012 national championships (this photo is part of a sequence that USAW posted on their Facebook page). I want you all to note a couple of things here. Note the extension of the hips. They are all the way open and even hyper-extended. This allows her to bring her shoulders well back behind the bar, without excessively hyper-extending her back. This is an important distinction: the hyper-extension is mostly in the hips, NOT in the back (although the back is in full extension as well). Note also the proximity of the bar to the hips; the bar is in contact with the hips in the finish. This occurs by actively pulling the bar into the hips with the lats. The bar remains in contact with the hips throughout the finish.


You will also notice that her heels are off the ground, and the point of contact with the ground is in the toes. However, this does NOT mean that the weight is balanced over her toes. The weight is still BACK, but she has risen onto her toes because of the violent extension and upward acceleration generated by the second pull. This is not a weight transfer onto the toes, and this is important to remember. We want to STAY BACK!


The last thing I want to point out about this for now is the shoulders. Note that her shoulders are back in this position, but NOT shrugged up aggressively. The shrug is actually part of the THIRD pull of the snatch and clean, and should actually be considered a shrug UNDER the bar, as opposed to a shrug at the top, followed by a drop under the bar. It's okay for the shoulders to pop up following an aggressive second pull, but we don't actually want to start shrugging until we pulling ourselves under the bar. This is why I haven't emphasized the shrug yet when introducing the snatch and clean pull. We certainly do need to shrug, but we should think of this as part of the pull under the bar.
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11 comments:

  1. UnknownJune 21, 2012 at 10:07 PM

    1. 95#
    2. 115# for 3 135# for 1
    3. 165# PR

    Being more aggressive with my hip thrust.
    Continue to work on flexibility
    Think hips back and drive knees out over toes

    ReplyDelete
    Replies
    1. UnknownJune 21, 2012 at 10:14 PM

      Allan, I would encourage you to think less about drifting your hips back in the front squat. The more you can keep your hips under you, the more of an upright torso position you will be able to maintain, which will make it a heck of a lot easier to keep a good rack, keep the bar over your base, and recover from the receiving position of the clean. The further the hips drift back in the squat, the more the chest has to come forward to compensate, which leads to a lot of forward inclination of the upper body which ultimately increases the mechanical advantage the weight of the bar has on your body, which is no good!

      Delete
    2. UnknownJune 21, 2012 at 10:35 PM

      Segment cleans: 55lbs
      hang clean: 85lbs
      front squat: 105lbs

      -Need to work on pausing at midthigh position

      Delete
  2. LentzAJune 21, 2012 at 10:09 PM

    Andy Lentz 6/21/12

    Clean from Mid-Hang - 115lbs
    Front Squat - 175lbs

    Things to work on:
    - Keep arms straight until after getting everything out of my hips
    - Making a good shelf to receive the bar
    - Tight midline at receiving position
    - Knees over feet in squat

    ReplyDelete
  3. LentzAJune 21, 2012 at 10:13 PM

    Michelle Gardner 6/21/12

    Clean from Mid-Hang - 55lbs
    Front Squat - 95lbs

    Things to work on:
    - Explosion through heels
    - Elbows high
    - Knees tracking over feet

    ReplyDelete
  4. UnknownJune 21, 2012 at 10:37 PM

    Sorry I just posted onto Allen's post. Still getting used to this thing :)

    ReplyDelete
    Replies
    1. UnknownJune 21, 2012 at 10:38 PM

      This comment has been removed by the author.

      Delete
  5. UnknownJune 21, 2012 at 11:02 PM

    1. Segment clean pull: 83-113-113# - Working on keeping arms relaxed, and back angle.
    2. Mid hang clean: 113-123-133-143-143 - Working on holding at mid hang longer to start, to develop more power.
    3. Front squat: 183# - Working on keeping the chest up/not sending the hips so far back on the way down, and being quick out of the bottom...the very, very bottom. :)

    ReplyDelete
  6. cflo78June 22, 2012 at 11:31 AM

    Chris Flotten

    -Segment Clean Pull - 135lbs
    -Mid Hang Clean- 2 rounds at 135lbs and 3 rounds at 95lbs. (Need to work on trying to move my hands outwards on the bar while pulling myself under during the turnover)
    -Front Squat 245lbs (need to work on making sure at all times my knees are tracking over my toes)

    ReplyDelete
  7. Jeremy DonnerJune 22, 2012 at 3:07 PM

    -Segmented Clean Pull: 95-135-155#
    Working on not letting hips open up all the way at the mid hang position

    -Mid Hang Clean: 155-165-175-185-195#
    Working on keeping bar close to the body and exploding hips open all the way

    -Front Squat: 255#
    Working on driving elbows high and keeping torso upright on ascent from bottom position

    ReplyDelete
  8. CrossfitterJune 22, 2012 at 10:16 PM

    Stephen Hitt

    Segmented Clean Pull: 135-135-185-185

    Mid Hand Clean: 185-205-205-205-215

    Front Squat: 245-265-275-285
    **All to the bottom position**

    ReplyDelete

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