10

No, explosive movements do not necessarily lead to injury. Performed correctly after a period of acclimatization, explosive movements are quite safe. The recommendation to be slow, deliberate, and under control at all times is meant for the general population. Most people are weak, prone to injury, and unlikely to seek capable instruction in explosive ...


6

General Advice When I was learning the lifts, my first step was always to read the entire Starting Strength chapter on that lift, then re-skim it the next day I was doing the lift. The book is quite dense, and multiple reads enhance its utility greatly. I strongly recommend reading and rereading that chapter of the book. Make time for it. As to the power ...


5

I'm no expert, but I trained oly lifts for a while. My best power clean was 265lbs at 6'1", 190lbs. I can give you anecdotes and tips, for what they're worth. It takes quite a while to start getting comfortable with the clean. It took at least some months for me, possibly 3 or 4 before I started trying to progressively overload. I didn't want to go ...


5

I'm going to stop you in two places. First, this line: I want to take a week or more off work, to weightlift everyday, and increase my lifts as much as I can. At maximum, and this is if you're on a great program, you'll gain 4%, tops. If you're an intermediate lifter (which I'm guessing your not just yet), you'll gain maybe 3%, tops. I squat in the ...


4

I had a tough time learning cleans, but they're really awesome to master and unlocking the olympic lifts feels like getting accepted into a barbell fraternity. As a frame of reference, watch this youtube on a slow motion of clean and jerk. I have a hard time doing the explosive pull (the third step when you are effectively doing an upright row). Do I ...


4

This won't really be an answer but it's most likely mobility. Being physically incapable of a front rack (without injury) would be extremly rare. The usual mobility culprits are thorasic spine, shoulders and forearms. There's plenty of mobility drills online for you to try. Personally i'd recommend trying front squats with the front rack position until you ...


2

Firstly, you should understand that you have chosen a goal that will be difficult if not impossible to achieve. If you are currently carrying excess body fat then getting rid of that will improve your jump, but beyond that you will likely only be able to make small improvements. Explosive power is largely determined by genetics and is not trainable to ...


2

During a power clean you are supposed to keep your back straight and to lift it upright against the bar pulling you forward and down. Your lower and middle back is held rigid to keep the trunk stable. Your upper back retracts your shoulder blades to keep the bar close to your body, and at the end of the pull, your upper back explosively shrugs the bar upward....


1

I do something like this version of the dumbbell hang clean. Essentially: Stand up with the dumbbells at your sides or in front of you. Bend forward, maintaining the natural curve of the spine. This is also called a "flat back" or a natural back arch. Don't let the shoulders shrug forward and don't curl your back forward. When the dumbbells are just above ...


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