stuff...

not that i've done it, but some may be interested...fun Bobby passed this along...looks good for taping...


http://rifsblog.blogspot.com/2007/05/how-to-tape-your-hands.html



this is Rebecca

this is her 2nd pull of cleans during a Sunday clean session at CFC HQ

this can be fixed in many ways, the best for her stems from a longer upper body relative to torso and some previous mid line stability issues that we are working on...if you think its as easy as just telling her to straighten her arms you're mistaken...with Rebecca or someone who has longer arms relative to legs combined with or causing mid line weakness under higher loads (i.e. here in the clean)...the cue has to come from the set up and 2nd pull position to pull the shoulder blades down and back, and try to overemphasize the low back arch in order to fire the paraspinals especially through the thorasic area...this will help her have a "higher chest" when she gets that bar above her knees next time...this will make her brain believe that she is tall and can pull...in this pic, with the midline lost before the 2nd pull, her brain thinks it has to "find a way" to make it happen so her arms bend to move the weight

other cues for people can be unloaded locked arm shrugs from the hang repeated over and over pre clean efforts...this teaches them to lock those arms; checking the elbows as well in the set up and on video or pics for 2nd pull will allow them to get feedback on this

so...the Rx...when Rebecca does any pulling (rowing, dead liftting pertaining to improving clean, snatch DL, db cleans...) she must focus on overemphasizing keeping the mid back under tension in a pronounced low back arch position...with arms straight of course...and when she fails in this...she must lower weight until she gets it down path so as to not "get stronger" with poor movement...her clean and DL weight will drop for a while (the brain can only handle so much info) but will come back over time with higher progression...

10 comments:

Trevor Salmon said...

Nice to hear that alternative cue. Tommy Kono can't over emphasis the exaggerated low back arch in his teachings.

unit said...

So, is there a wod 2day?... I'm on call, but I'm sure itchin 4 an ass kickin...

~gm2

Rob Sifton said...

Rest day today.

OPT said...

unit, we're operating on the 3 on 1 off...today being off...can you follow that split..i can for sure send you some ideas if not...

PTS said...

I did not post on Sat or Sun as I had a cold that floored me. Should be back on it tomorrow.

I really liked today's segment about fixing the clean. I don't have an affiliate to workout in so getting advice on fixing errors in a lift is something I really try to soak up. I think I learned more in that short post than anywhere else at one time. Just wanted to offer thanks.

Rory Hanlin said...

I'm a day behind because of an Army PT test. But hey, I maxed it! I ran maybe once in the last 3 months and I beat an avid marathoner in the 2 mile run, and I'm 6'3'' 230. More proof!

Yesterday's WOD:
A1: 225/215/205/205/205 All unbroken, had to go behind the neck on a few
A2: 21/21/21/19+2/18+3

B1 37/33/30 reps
B2 30/25+5/20+10
B3 30/26+4/20+10

C 1:34

Rory Hanlin said...

I think that the position that Rebecca is in is one of the most common errors in the clean and jerk that I have seen. This seems to be a constant issue for beginners. Ironically the problem is exacerbated as the weight increases.

I have tried to fix it by telling the athlete to "just keep your arms straight through the second pull" too many times to count.

Coach, thanks for the insight on the proper cue to fix the problem. I will definitely be using that in the future.

unit said...

OPT- Wish i could strictly follow the 3 on 1 off protocol, however, as much as i desire to my schedule doesn't always allow this and i have to workout when i can...
also, if it is supposed to be a rest day, but i have a chance to workout, i believe in active rest... also, i m in agreement with rory, i have, as well, been using a similar cue to help people with cleans... i appreciate the discussion on the complementary muscle groups to help fix the issues underlying the incorrect form...

Rory - so what was ur 2 mile time brosef?...

~gm2

Rory Hanlin said...

2 mile time was 12:50

Not a PR (11:54), but it was decent. Funny thing was, I didn't really push it because I was saving myself for the WOD today!

Brent Maier said...

Good thought for the day. Another of the areas I need to work on is the transition to the second pull. I find my self getting into the habit of making it a 1, 2 pull rather than 1 long pull to the top.

Good stuff...