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Common errors performing classic lifts.
Common errors performing classic lifts.
by Sergey Rudnev,IKSFA Master Coach
a) JERK 1. Error: feet are wider than shoulder width Consequences: reduction of the distance and speed of acceleration of the bells, worsening of the efficiency of the leg work. Causes: low mobility in the hip joints or lack of knowledge of physics. Correction: in the former case I recommend rocking in gymnastic bridge or static rack holds (1-5 minutes). In the latter I recommend revising the section of physics entitled “kinematics”
2. Error: pausing too long in half-squat before send-off(bump) Consequences: waste of time, losing tempo, isometric straining of the leg muscles, accumulation of oxygen debt, impeded circulation, reduction of work capacity. Correction: to pay attention to the relaxation of the legs when getting to the half-squat position. In my opinion it would be correct to call this movement “falling into half-squat”. This way the reversal of the movement will be faster.
3. Error: pausing during the under-squat after send-off(bump). Consequences: waste of time, losing tempo, isometric straining of the leg muscles, accumulation of oxygen debt, impeded circulation, reduction of work capacity. Correction : getting up from the second dip must start simultaneously with the heels touching the floor and elbows lockout. I recommend instead of simply move the trunk with the bells up to accentuate maximally fast movement of the knees backwards. (Knees lockout)
4. Error: during overhead fixation the palms oriented in frontal plane, i.e. thumbs facing each other. Consequences: this position precludes relaxation of extensors, triceps fatigue. I have repeatedly observed the bells falling down on the athletes head or back. Correction: to make sure that during fixation the thumbs are oriented in sagittal plane, i.e. facing backwards.
b) SNATCH 1. Error: when lowering the bell the working arm is moving too far from the body. In other words, the athlete folds hip joints before the arm touches the low part of abdomen. Consequences: rapid fatigue in low back extensors Correction: low swings. Performed as from the starting position in snatch. Special attention paid that the forearm stays in continuous contact with the low part of abdomen. Slight loss of contact is permitted in the most posterior point during backswing at bottom dead point, during this moment the athlete should feel relaxation of trunk extensors. During this exercise hands may be switched.
2. Error: in fixation some athletes pronate the arm, so that the thumb is oriented in frontal plane, and the bell “gets stuck” above the head(overrotated) Consequences: In this position arm extensors are unnecessarily strained, especially outer part of triceps. Correction: Using timed static holds in a lockout position. During static holds thumb should be positioned in sagittal plane facing backward. During static holds the athlete can move around and twist the trunk, at the same time trying to achieve maximal relaxation of the extensors. This exercise facilitates the development of special static endurance.
3. Error: rather two of most common errors in snatch that are, as the rule, eliminated together: acceleration pull happened too early and the knees not extended when the bell is in the bottom "dead point” during backswing. Consequences: instead of using pendulum movement of the bell and spend the effort only on holding the bell and acceleration, the athlete has to use the muscles of the legs, back and the arm to stop the bell on it’s way down, then reverse the movement and perform acceleration pull from the dead point. This error reduces the result by 30-40%. Correction: low swings or snatch with extra swings. Pay attention to starting acceleration pull when the forearm loses contact with the low part of abdomen. At the moment when the bell is stopped in the dead point the legs should be straight.
4. Error: insertion of the hand happens right above the head. Consequences: after the insertion is completed the athlete needs to make an effort in order to stop the bell. As the result he cannot relax during fixation. Correction: the hand insertion should occur 20-35 cm before the arm reaches vertical position. The bell keeps moving for the remainder of the trajectory as the result of inertia, and fixation occurs with practically relaxed arm.
c) LONG CYCLE 1. Error: the trunk moves forward when dropping the bells from the chest to hang position. Consequences: After re-gripping the bells back extensors are immediately loaded, and as the result fatigue quickly. Correction: when the bells move down the trunk should be deflected backwards. Then, when the bells are re-gripped, the impulse of movement is reduced by the bells bringing the trunk forward to neutral position. Only after this back extensors get employed.
2. Error: same two mistakes as in snatch, they are also corrected together, namely early reversal of the backswing and keeping the leg bent in the dead point of the backswing. Consequences: instead of using pendulum movement of the bells and spend energy only on grip and acceleration pull the athlete has to stop the bells by using the muscles of the legs, back and arms and then start the acceleration pull from the dead point. Correction: low swings of two bells and long cycle with extra swings. The acceleration should start at the moment when the forearms are losing contact with the abdomen. When the bells reach the dead point the legs must be straightened fully.
3. Error: cleans to the chest are too high. Consequences: if an athlete while performing the long cycle for 60 repetitions cleans the bells 5 cm higher than necessary the total excessive distance travelled by the bells will equal three meters! This is time and energy wasted. Correction: one should try place the elbows on the pelvic bones (iliac crest)following the shortest distance.
4. Error: starting cleans from the heels, without getting on the toes. Consequences:Back extensors and trapezius muscle are overloaded and fatigue early. Correction: to get on the toes as high as possible during acceleration phase. This will re-distribute the load to the calves muscle which, among large muscle groups, have the highest endurance potential.
Common error seen in all classic lifts: holding the breath. Consequences: every pause in breathing leads to momentary interruption of oxygen supply and isometric contraction of respiratory muscles. This causes accumulation of oxygen debt and reduction of work capacity. Correction: when performing the lift the coach stands next to the trainee and breathes loudly and synchronously with his movements. The goal of the trainee is to follow breathing pattern of the coach.
Sergey Rudnev,IKSFA Master Coach
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