This is just a random 3 lift series that I thought I’d post. I am most definitely NOT an Olympic Lifting coach…which is a funny thing to say considering I started Oly lifting as a part of my training when I was 16 and also because I actually have an Olympic Lifting coaching certification. See the thing is…getting certified and having some personal experience does not make you a coach…no matter what your ego or the certifying body tells you.
With that said…I’m putting this up for a few reasons:
1. Because Garret is progressing well and I thought he deserved some air time.
2. So ACTUAL Olympic lifting coaches could take a look at it and make some constructive or destructive comments…obviously the constructive comments would be more welcome.
3. To show you that we do Olympic lift in the gym.
A couple of gross things that my untrained eye can spot
1. I think he could have a touch more arch in the thoracic spine. He’s a touch rounded which I think is putting the bar out front which is why he’s jumping back to catch it (Manny: He’s looping the bar)
2. Big time early arm bend at the knee
3. On the catch of the jerk, he needs to push the bar back more and bring his head through (what Dan John calls peeking through the window). The bar is too far forwards which is why he’s stepping forwards to get under it.
Can he do an overhead split squat in the appropriate jerk recovery position? His mobility looks poor (the thoracic spine and hip mobility especially) so I think some of those problems may require a different focus on top of the technical corrections Lyle mentioned. For example, his upper back weakness may, in part, cause the early arm bend and the jerk is mediocre because he isn’t getting his head/shoulders through, which also has a relationship to his leg recovery position. On a 6-foot platform his split should bring him damn close to the front or back of the platform unless he is dead center (even then he will be stretching the platform’s limits).
The Clean and Jerk:
I agree with Lyle that this guy is rounded on the thoracic spine and may need a verbal cue, strengthening, and/or mobility work. He does loop the bar, but its not because his weight was shifted forward from the start position, it looks more that he bent his arms below the knee and extends his back right above the knee. His rounded back has a lot to do with this and may be affecting his ability to stay over the bar longer.
There are more issues that occur after this point above the knee, but addressing his start position will affect these issues.
On the jerk, his dip is fine, he drops his back leg straight down (which is good), but his front leg is not going out far enough. He should be near the end of the platform as Dan said. I agree with Dan about his back. If this guy cant retract and arch enough in the thoracic spine, he wont be able to push the bar back through conscious effort. If hes able to retract, then he wont compensate so much by bending his front knee (his front shin should be almost vertical).
He lifts his butt up first without lifting his torso with it. As soon as he does this, his arms bend. Like the clean, his back is rounded, he ends up cutting the pull right above the knee and sends the bar flying out.
I thought while I was at it
I thought I may as well chuck this up there as well….this is a different day…and certainly not Garret’s best efforts…try to ignore the fat chick with the hairy arms wandering around the place pretending she’s training….she’s just there to make Garret feel OK about his weight issues.