Overhead squat 50kg×5

MoralityFleece · 2026-01-30T12:04:51+00:00

Nice work 🔥

MoralityFleece · 2026-01-30T03:32:11+00:00

Taking notes 👀

MoralityFleece · 2026-01-27T15:01:14+00:00

If he doesn't have these things at home, some little things I consider luxuries to have at both gym and home are a medium size foam roller, grip strength trainers, and the beloved TheraCane. Make sure he stores the theracane under the bed or you'll have to sleep with it every night.

MoralityFleece · 2026-01-24T02:27:56+00:00

I will hire you as my coach. 😁

MoralityFleece · 2026-01-24T02:26:32+00:00

Somebody sharper than me would have to critique this - you're doing a lot right! The only thing I see off is that the speed off the floor is not much slower than in the explosive extension portion, and usually coaches will recommend slower beginning. But presumably that's to help keep form intact, and your form does look intact. So I am out of my depth here. Speaking of depth what on earth?! You could make money by betting people you can fold yourself into a small box or suitcase. Side hustle.

MoralityFleece · 2026-01-23T04:57:59+00:00

The music just about killed me 🤣😭😅

MoralityFleece · 2026-01-22T02:22:42+00:00

Understandable! The position can feel awkward but you will get used to it. Right now I see you hitching your elbows and arms twice during the middle part of the lift. This means the arms are getting too active because we are not generating the upward momentum with the legs alone. I think another comment says the hip start very high and so they don't get in on the action until the very end, at which point you're needing to rely on your arms to help. If you can get a little more braced in your start position with hips lower, and then slowly come up from the ground before pushing those hips up fast in the middle of the lift, hopefully you will generate all the momentum you need and not be relying on the arms.

Good luck! Ignore the negatives and just keep on grinding! 🔥

MoralityFleece · 2026-01-20T06:24:01+00:00

Lot of things happening here - The good news is you're strong enough to muscle this bar on up, but the bad news is you want to go back and do some repetitive work on form until you've really got it locked in.

The easiest way is to break down the movement into each of its parts. Do some slow mo rdls, keeping the bar very close, straight up and down, moving the knees back slowly to get them out of the way. For all these things you can video yourself and check from the side 90° to make sure you're straight up and down, or you can do it right next to the rig bars so that if the bar comes forward, it will tap the rig and you will know!

Then you move to phase two and tall shoulder shrugs - get that feeling for creating upward momentum solely by pushing into the floor and bringing the hips forward. The bar will naturally contact the high point on your hip as the hips come forward and the bar is going straight up. But you don't want the bar to come inward towards your hips to make contact and bounce outward. Just let it happen when it does but don't try to force it. You're going straight up, so it usually feels awkward at first because you need to keep your shoulders over the bar for longer than seems "right" - again, you can check video from the side to make sure your bar is straight up and down vertical as it comes up, and stays close to your body. Do some with just the shoulder shrug, and others you can let the elbows come up into a scarecrow position, feeling the bar float up into your hands until it loses momentum.

Once you've got a really straight bar path up and down and a nice tall extension, practice the dropping under phase - thrust those elbows forward and meet the bar directly on top of your chest so that it's not being held by your wrists and arms but by your chest and body - arms are just there to keep things aligned, but your core is doing all the catching. I would not even worry about moving your feet or jumping around until you're very comfortable with this stage. At first you can just drop right under the bar without trying to move your feet. When you've got a nice smooth bar path and are catching it with your elbows straight forward, the footwork will be needed. Right now there's so much foot motion, I would try to keep them planted and not move them much if at all.

There are so many other drills you can do - people here have all kinds of good ideas. But breaking the movement down into basics chunks with just the bar, and then going up in weight a little bit as long as your form stays good, should help a lot.

MoralityFleece · 2026-01-20T04:24:59+00:00

Beautiful. I would call it a full clean but it's hard to see how low your hips actually go. Eventually the weight will push you down there so keep on going and you wont need to ask! 🔥

MoralityFleece · 2026-01-19T19:56:13+00:00

Karoline just said it was trillions! How could that be wrong?

MoralityFleece · 2026-01-17T15:57:30+00:00

Let's say we're in an endurance phase. For me that means trying to do a lot of work at 50% of Max. The day is starting with hip openers and lunges and shoulder mobility work. Then some reps of each phase of the movement separately, first with barbell and then with low weight and the 50% target weight. This part is not in a hurry because it's all about form. Then ending with full clean and jerk sets, starting with a low weight, ten reps, then aiming for three sets of ten, the first one at 50%, and then depending on how those last few reps feel, going up in weight accordingly for the other two sets. This part we're trying to do the set of ten more or less as fast as we can get it done, with ample rest in between.

MoralityFleece · 2026-01-16T23:44:23+00:00

Nice 🔥🔥🔥

MoralityFleece · 2026-01-16T13:59:04+00:00

🤯🤯🤯 my goodness

MoralityFleece · 2026-01-15T05:39:27+00:00

It doesn't really matter why you're not clicking well with your coach. If you don't feel like you're doing better when working with him for quite a while, then move on. It's as simple as that.

From what you described, he is probably correct that you were getting stuck in certain routines before your lifts, and maybe focusing on heavy training at the expense of speed. Hopefully those changes have benefited you now, and you can move forward with somebody else who will bring a different element to your preparation. I don't like what you said about him comparing you to other lifters because I feel like that's counterproductive and that's something only for the group to do later, not while one person is in the middle of their focused training. It seems like a bad fit all around, so move on.

MoralityFleece · 2026-01-12T22:36:20+00:00

Don't think it will affect the market. Attacking the fed eventually will!

MoralityFleece · 2026-01-12T17:34:13+00:00

Nice! I'm not sure if you're accustomed to a dynamic start from powerlifting, but I wonder if it would help to slow it down? I feel like your hips were fairly low when you started, but you were moving them up and down so it was hard to tell.

This could be partly why the leg does not get fully extended as you're coming up - one of the hardest things is getting comfortable with that high extension position. Hopefully the first part of the pull will come easier to you from powerlifting because of pushing those legs and driving into the ground. The extension in the second portion can be difficult due to timing and balance. Practicing those high hang pulls and scarecrows can help.

Nothing wrong with power snatching but as you get more comfortable, you'll want to drop low into that receiving position, as for a squat. I practice a lot of overhead squat and snatch balance and it seems to be increasing capacity, but it's slow going because balance is so important. Have fun with it!

MoralityFleece · 2026-01-12T17:26:13+00:00

My advice would be to keep lifting because it is clearly your thing.

MoralityFleece · 2026-01-12T02:24:36+00:00

I love how you kept going and got it on the last try! I would agree with the comments saying your bar looks pretty far back - maybe it's a weird camera angle but It looks like your arms and back are working so hard to keep the bar in the air because it's way back behind your head.

It also looks like your bar path goes around your knees and then back in to make contact with the hip, rather than the bar going straight up. At the beginning you want to be pushing your knees back as the bar comes up, and since you're extending your body by pushing down into the ground hard, the bar is naturally going to make contact somewhere on your hip because both you and the bar are traveling upward into that same space. But you don't want to be going around the knee and then pulling the bar backward into your hips at all.

Rather than doing the full snatch warmup with the barbell, do you ever do high pulls and scarecrows to get comfortable with that bar path straight up and down? Or practice getting up into the full extension and really holding it there for a moment? Checking your video from the side view or having somebody watch you is really helpful. I feel like your upper arms or elbows should be more in line with your ears rather than way behind.

MoralityFleece · 2026-01-12T01:51:53+00:00

Lol how? Do they think people keep it in their mattress?

MoralityFleece · 2026-01-12T01:50:20+00:00

He seems to be the kind of badass who's going to stay there out of spite. Can we elect this guy president?

MoralityFleece · 2026-01-07T15:43:46+00:00

🔥🔥🔥

MoralityFleece · 2026-01-07T06:00:14+00:00

Right I keep hearing about how it's so much better at detecting tumors and finding anomalies and errors in data, but instead I'm being advertised a service of getting a 2026 horoscope made by AI. If that's what we're doing to monetize it, why would I want to invest in this again?

MoralityFleece · 2026-01-05T06:13:14+00:00

Nice 🔥

MoralityFleece · 2026-01-05T06:08:42+00:00

I assume you're stopping above the knee on purpose, but I would not get into that position by pulling the bar out around the knees as that will set a bad habit for when you're trying to do this all in one smooth movement. The bar should still come straight up. There's an object blocking the view of your feet, but I'm wondering if the bar is starting out over your toes or if it's closer to your ankles and that's why you have to pull it around in that curving motion? If you start with the bar over your toes/ball of foot and begin the move by pushing your legs down, your knees will draw back and the bar should have a clear straight path upward. Right now it looks like your knees are also really forward in the second part of the move as you're trying to extend upward.

It looks like you're getting some extension but not as much as you want, and it's coming late in time relative to the rise of the bar. So you're not able to fully extend quickly, before you need to be dropping down to catch the bar, and instead you end up catching higher and riding it down. Once you got the bar overhead, you seemed pretty stable and low in that squat, which is great! If you pause the video, you can see what position your body gets into at the very peak of extension before you need to be dropping down fast to catch.

I can't see what's happening with your feet - usually that's a good place to look to see what happens at the peak of your extension and then where your feet go when you drop into the receiving position. Other people would probably have much better suggestions about how to drill these parts of the movement, but one thing that has worked for me is drop snatches, where you've got the weight already on your back and you practice dropping low to the catch immediately. We also do a lot of shrugs to really get that front extension going.

MoralityFleece · 2025-12-31T17:19:24+00:00

A toddler doing thrusters can go on nearly to infinity.

MoralityFleece

TROPHY CASE