More Sleep...

so now that my baby is nearly four months old and i am getting better sleep.  this means, i hope, that i will be able to blog more consistently again.

In our Olympic Lifts, we have to move FAST.  But that usually means that we make mistakes.  Here is a list of those faults, their possible causes, and suggested corrections.

My thanks to Mike Keelan at the Queensland Weightlifing Association...

The Clean - Faults, Causes and Corrections

Fault	Probable Cause	Possible Correction
Lifter elevates Buttocks before raising bar	Insufficient leg strength Insufficient flexibility Weak posture muscles Ankle tightness	Standard strength exercises Lifting standing on blocks Incorporate flexibility as a core element of training Introduce core stability exercises as a core element of training Seek professional advice (shoe implants, screening)
Bar ends up being forward	Early movement onto toes before the bar reaches the knee Projection of the bar is positioned ahead of the metatarsal-phalangeal joints, with a greater inclination of the shins in the starting position, therefore in lifting the weight the bar has to travel around the knees i.e. the bar turns out to be in front of the lifter. The lifer does not fully straighten the trunk and legs and failing to utilise explosive hip drive Arms bend early at the elbows Elbows are taken back early in the final extension movement The lifter fails to accomplish an upward pelvic rotation at the top of the pull extension	Position the bar closer to the ankle joints and ensure the shins at the start have a shallow inclination (Ankle angle should not be less 60-70 degrees. Balance on both feet from start to full extension of the pull Aim for fully extended legs, hips, trunk and shoulders Elbows must move strictly upwards parallel with the trunk throughout the pull
Bar is pulled excessively Backward	Early movement onto heels Arms bend far too soon Shoulders move back ward Head is thrown back viciously	Balance on both feet perform pulls standing on blocks Elbows must move strictly upwards parallel with the trunk throughout the pull Pulls and other movements from blocks set at designated heights Perform Cleans from mid-thigh/waist using light weights Increase back and abdominal (core) strength utilising specific exercises
Bar is lifted far away from shins in opening phase of Clean	Shins are too inclined Angle of the ankle joint is to acute (less than 60 degrees) Bar is positioned too far from the lifter	Position bar over metatarsal-phalengeal joint
Bar travels forward Reacting from the thigh push	Lifter thrusts hips through not upward Lifter sufficiently straightens legs but not hips Lifters trunk remains inclined but hips travel forward	Ensure correct starting position Keep balance Ensure bar travels in most efficient line Pulls from knee (concentric/eccentric) Shrugs
6. Weak Full Extension	Insufficiently strong muscles Too great a weight Lifter fails to place knees under the bar to instigate upward bar trajectory No coordination between extensors of legs, hips and trunk and flexors of arms and shoulders	Build strength Perfect practice = perfect skill application Sub component exercises designed to enhance force application Pulls from varying heights
Bar Racked but not Secured	Lifter does not have sufficient time to rotate elbows Collapsed chest Lifter delays drop and looses momentum Lifter drops rather than drives under the bar Lack of flexibility around joint complexes	Emphasise drive under the bar Clean drops from full extension Correct breathing technique
Knee Touch	Trunk inclined too far forward Elbows not fully rotated Bar not received on clavicles Lethargic descent under the bar	Perform properly executed pulling movements Cleans from varying heights Specialised flexibility Perform Bench and Incline Press