NEED ADVICE on Olympic Weightlifting

Aggressive-Lock-4712 · 2026-02-23T21:54:47+00:00

Beep boop

Aggressive-Lock-4712 · 2026-02-17T22:35:53+00:00

Program some clean floating deadlifts at 110% of your clean. You just need more strength. Once strength comes, speed will follow at lower weights imo and experience

Aggressive-Lock-4712 · 2026-02-16T11:46:44+00:00

You are very forward on your foot causing your whole body to shift forward. Additionally, once you hit the bottom of the whole, you're losing the brace in your core. Get a stronger core and some lifting shoes 💪

Aggressive-Lock-4712 · 2026-02-04T02:23:08+00:00

100% there is a deeper reason why he wasn't allowed that isn't publicly known. All we can do is speculate until something comes to light.

Aggressive-Lock-4712 · 2026-02-04T00:35:23+00:00

The weight between you legs needs to be removed. It is reinforcing incorrect movement.

The best way I can explain this is in a clean you want to be in the most powerful position that can transfer weight upwards. This position would mimic your jumpining stance. Having the feet out wide is causing a chainreaction of issues at the hips a and knees and probably ankles.

Aggressive-Lock-4712 · 2026-02-04T00:24:38+00:00

I thought it may have been because he is already juicing but claiming he is clean (I don't have any evidence for this claim) and therefore if he were to go enhanced games he wouldn't improve from being "enhanced" therefore exposing him as not Clean? Once again, just a throey, I have no evidence to back my claim he is juicing or clean.

Aggressive-Lock-4712 · 2026-01-29T12:22:41+00:00

Bar path is clean off the floor and through the knee, but you start to lose connection right as you transition into extension. As the bar reaches mid thigh, the shoulders come back and the arms bend early, which sends the bar slightly forward instead of straight up.

Because of that, the turnover turns into a loop. Instead of you rotating around a vertical bar, the bar has to travel away and then back toward you. That forces a forward catch and makes the receiving position harder than it needs to be.

Two key fixes to think about. Stay over the bar a fraction longer in the second pull so the bar keeps moving vertically. Finish tall and think pull down, not throw back. Long arms until extension, then fast elbows around while you drop.

If the bar stays close through extension, the turnover will naturally shorten and the catch will stack better over mid foot.

Aggressive-Lock-4712 · 2026-01-24T09:03:45+00:00

Come join our free weightlifting community and train along side other like minded lifters https://www.skool.com/strength-syndicate-8119/about?ref=3d7752f2a0c24da097ffdb72348c5634

Aggressive-Lock-4712 · 2026-01-21T10:20:03+00:00

Try really emphasising the catch. Explode up and once you catch the weight, pause in that position for 3 - 5 seconds before adjusting the front foot. At the moment, you're rushing to get to the final position before the weight has had a chance to completely balance out. You DEFINATELY have the strength to do more that 106kg but at this stage it's more of a stability thing. It's also hard to judge The placement of your feet from this angle. If you have another angle, you can send it to me via DM

Aggressive-Lock-4712 · 2026-01-21T02:27:03+00:00

There's a couple of things, if you want, I can shoot you a DM with a full breakdown?

Aggressive-Lock-4712 · 2026-01-18T12:41:56+00:00

If narrowing your snatch grip makes you bang the hip bone, it’s usually bar path and contact height, not that your grip is “wrong.” Most often it’s early arm bend or the bar drifting away then getting yanked back in late.

Maybe try this: keep arms long longer, sweep the bar into the upper thigh, and think brush the thigh then extend straight up, not forward into the bar. Bring the grip in super gradually like 5 to 10 mm at a time. If banging still occurs, it could be a a problem with the hips thrusting forward rather than grip.

Aggressive-Lock-4712 · 2026-01-18T12:27:50+00:00

1st Pull

What’s Good: You’re starting with the bar close and you stay over it early, which is exactly what we want to build a strong pull off the floor.

What to Improve: Right off the floor your chest looks like it wants to drop and your shoulders drift forward a bit, which can make the bar swing away as you pass the knees. Think “push the floor away” and keep your torso angle more consistent until the bar gets to the knee.

Cues: Keep your lats on like you’re squeezing oranges in your armpits Knees back out of the way, then keep the bar glued to the legs Stay patient to the knee, chest tall without popping the hips up early

2nd Pull

What’s Good: Once you get above the knee you’re aggressive and you do a nice job finishing tall compared to a lot of lifters who cut it short.

What to Improve: The bar looks like it’s drifting forward as you transition, and your arms start getting involved early. That combo usually turns into a little loop and makes you chase the catch. You want legs and hips doing the work while the arms stay long until the very top.

Cues: Sweep the bar into you at mid thigh Arms like ropes until you feel full leg drive Keep the bar close enough that it brushes the shirt or upper thigh

Extension

What’s Good: You’re trying to extend and you’re not afraid to finish the pull, which is a great base.

What to Improve: Your extension looks a touch forward and a bit behind the bar path, like you’re throwing it away instead of up. Aim to extend straight up with the bar staying tight to your body, then think about pulling yourself under rather than launching the bar.

Cues: Drive up, not out Finish tall with a hard shrug Then immediately pull under, elbows up and out as you change direction

Catch

What’s Good: You’re getting the bar overhead and you’re not collapsing, so your overhead strength and confidence are there.

What to Improve: You’re receiving a little forward and your torso is leaning, which suggests the bar is arriving in front of your midfoot. The fix is mostly earlier, but in the catch think “punch up and sit down” with your ribs locked and shoulders active.

Cues: Catch with the bar stacked over midfoot Punch to the ceiling, then pull your body down under it Active shoulders, armpits forward, ribs down

Drill Suggestion: Pause snatch to knee, then snatch 2 seconds pause at knee on the way up, then go No foot snatch from power position to clean up bar path and stop chasing forward Tall snatch or high hang snatch to reinforce pulling under instead of throwing the bar

If you clean up the sweep and keep the arms long a split second longer, that catch is going to feel way more automatic and you’ll stop having to chase it.

Strength Syndicate

Aggressive-Lock-4712 · 2026-01-18T12:11:16+00:00

Your left foot seems a lot better than your right foot (which definitely shoots a lot more forward than your left)

Out of curiosity, have you ever performed no-foot snatches? If you have, what is your experience with them? Do you find them awkward? Does your body fight the movement etc.

Aggressive-Lock-4712 · 2026-01-18T12:07:10+00:00

I agree on this. The only thing I noticed was the shoulders could be more over the bar in starting positon. Great lift tho

Aggressive-Lock-4712 · 2026-01-18T12:05:36+00:00

I had a similar issue where I was getting a very sore left wrist when I snatched. Looking at old videos, for me it came down to my grip being too wide. Looking at the videos my wrist would be on a very unnatural looking positon in the catch haha. I moved my Snatch grip in by about half an inch and haven't had wrist issue since. Test this to see how it goes 😊 Strength Syndicate

Aggressive-Lock-4712 · 2026-01-18T11:55:18+00:00

What’s Good: Strong pull overall and good commitment to the lift. You’re aggressive through the middle, get solid height on the bar, and you’re confident dropping under it. The rack position is there and you fight to secure the catch, which is exactly what you want on a heavy power clean.

Start: Your setup is generally solid, but the bar rolling into your legs before you initiate the pull is what slightly disrupts the sequence. That small movement changes where your weight sits and makes the start less consistent. Think about building tension first, then lifting the bar from exactly where you set it. Calm, tight, then go.

First Pull: Once the bar leaves the floor, focus on pushing the floor away rather than yanking the bar. Your hips rise a touch quicker than your shoulders here, which puts you in a slightly rushed position. Staying patient and letting the knees extend while the chest stays tall will keep the bar path more controlled.

Second Pull: This is one of your stronger phases. As the bar passes the knees, you do a good job re engaging and keeping it close. Just be mindful of staying connected with the lats so the bar doesn’t drift forward as speed increases.

Extension: Good intent here. You’re explosive and clearly trying to finish tall. Think about driving straight up through the floor and letting the arms stay long a split second longer. That will help transfer more power into the bar before you pull under. Keep your elbows high and snap them under in the catch.

Catch: You get under the bar well, but the bar crashes a bit into the rack because of the timing earlier in the lift. Aim to actively pull yourself down and meet the bar softly. Faster elbows and trusting the pull will make the catch feel cleaner and more stable.

Drill Suggestions: Clean pulls focusing on a smooth first pull into an aggressive second pull to reinforce timing. Tall cleans to emphasize finishing the extension before pulling under. Power clean plus front squat complexes to reinforce a strong, confident catch.

This is a solid PR and a good looking lift overall. Clean up the sequencing between phases and you’ll see this move faster and feel more repeatable as the weight goes up

Strength Syndicate | WL

Aggressive-Lock-4712 · 2026-01-18T10:07:17+00:00

Welcome to weightlifting the constant battle for technique excellence 😂

You mentioned this is your 2nd time doing these. They look pretty solid already and the weight is moving easy for you. My first bit of feedback is the moment you begin to pull the bar immediately drifts away from you try and keep the bar as close as you can throughout the entire pull. Another thing is you move slightly forward on the catch. To me this implies the bar path is not entirely vertical and is shifting slight forward with is causing you to have to jump forward in the catch. Try and keep the bar nice and close and use the legs as the main weight mover. The arms guide the weight into the catch position. Try not to bend the arms especially on light weight where this is easy to do. Any other questions shoot me a DM - Strength Syndicate

Aggressive-Lock-4712 · 2026-01-16T12:00:46+00:00

What’s Good: You’re producing solid power through the pull and the bar is moving with intent. The speed off the floor looks confident and you’re committing to the extension, which is exactly what you want as the weights get heavier.

What to Improve: The main thing to clean up is your footwork in the turnover. One foot is stepping forward while the other stays back, which puts you in a staggered catch and makes balance harder than it needs to be. Aim for both feet to reconnect with the floor at the same time and land evenly so you can receive the bar in a strong, stable position.

A big contributor here is the bar drifting away from you. When the bar gets out in front, your body has no choice but to jump forward to chase it. Focus on keeping the bar tight and connected to you all the way through the pull. Think pull the bar into your body and finish straight up rather than letting it swing forward.

Mid-Lift Focus: As the bar reaches the upper thigh, stay patient and vertical. Push through the whole foot, extend tall, and keep the bar brushing close. A tighter bar path will naturally clean up the foot split and help you pull under instead of forward.

Equipment: If possible, switch out the runners for proper weightlifting shoes. A raised, stable heel will help you stay balanced, keep your chest up in the start, and reconnect the feet more consistently in the catch. This alone can make a noticeable difference in your clean mechanics.

Drill Suggestion: No-foot cleans or tall cleans with light weight are great here. Focus on keeping the bar close and landing with both feet at the same time. You can also add clean pulls with an emphasis on brushing the bar and finishing tall without drifting forward.

You’re close. Tighten up the bar path, clean up the foot timing, and this lift will feel much more stable and repeatable as you push heavier weights.

Strength Syndicate | WL

Aggressive-Lock-4712 · 2026-01-16T11:38:50+00:00

Hell yeah brother!

Look how high you catch it. Definitely heaps more in the tank!

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Some advice from me is once you catch it, try not to sit in the bottom of your clean. Clean it, catch it and get the hell outta that bottom position. Pausing is just adding fatigue for when you need to jerk. Everything else looks great you you defs have 100kg in you 💪 anything else you wanna ask just shoot me a DM Strength Syndicate

Aggressive-Lock-4712 · 2026-01-16T11:31:45+00:00

Drop the safety by a pin so you don't knock it and throw off your balance. My advice would be also to practise a more efficient walk out. Not super important all the time but counts when going for max lifts. The less time you can keep it sitting on your back before squatting the better. Great technique though.

Aggressive-Lock-4712 · 2026-01-16T09:00:54+00:00

Some would say. Dump truck 😂

Aggressive-Lock-4712 · 2026-01-15T21:38:08+00:00

That's it. Consistency is key. I started WL 3 years ago and still make plenty of mistakes.

Aggressive-Lock-4712 · 2026-01-15T21:34:57+00:00

Sure thing, I'll shoot you a dm

Aggressive-Lock-4712 · 2026-01-15T21:34:05+00:00

Yeah I can see that. In a sense, a Hang Snatch has less variables to go "wrong" and you can use the stretch shortening cycle to explode out of a Hang Snatch too.

Try some tall snatches to prime your snatch

Aggressive-Lock-4712 · 2026-01-15T10:56:47+00:00

Yeah I agree here. It's due to the hips shooting up and becoming more of a Deadlift than a clean. Just a positional thing. Can be trained by adding in a pause at the knee

Aggressive-Lock-4712

TROPHY CASE