RE: Self-Coaching OL Pull Technique

[Guest guest]

Did you think about getting a certification from USAW? Then you can become

better prepared to coach yourself.

Steve M.Ed., CSCS, USAW

Faculty Instructor

School of Health Sciences and Human Performance

Lynchburg College

Lynchburg, VA

Anton C. Sevilla wrote:

<<...Is there a possibility I can learn proper technique on my own? I have been

self-coached for most of my life in most things. I am wondering if my technique

will develop naturally on my own, or if I am more likely to develop bad habits?

If the latter is the case, perhaps this OWL endeavor will be fruitless on my

own?

....

>>

[Guest guest]

Quoting " , (Athl/Media) " :

> Did you think about getting a certification from USAW? Then you can become

> better prepared to coach yourself.

The USA is halfway around the world... Most likely I can go to Australia for

instruction, at best... As to my self-coaching, I have started videoing myself

for better self-critique. The rebend has come along nicely, but I still catch

too high (then ride down).

--

Anton C. Sevilla

Lifting Routines at

-> anton.leathercollection.ph

" ¡En el nombre de Alá, el Compasivo, el Misericordioso!

Alabado sea Alá, Señor del universo,

el Compasivo, el Misericordioso,

Dueño del día del Juicio,

A Ti solo servimos y a Ti solo imploramos ayuda.

Dirígenos por la vía recta,

la vía de los que Tú has agraciado,

no de los que han incurrido en la ira,

ni de los extraviados. "

THE LEATHER COLLECTION, INC.

Las Pinas City 1740

Metro Manila, Philippines

Web: www.leathercollection.ph

[Guest guest]

Hi Anton,

Video taping yourself is great-it is an excellent way to self coach but can,

of course, never substitute for an actual experienced coach. Here's an idea

-- why don't you send one or two copies of your lifting recordings every

couple of weeks to a coach somewhere in, say, Australia, who could then give

you additional input and feedback? Someone somewhere should be prepared to

help out in that regard.

As for learning the rebend...there are different opinions about this, but I

am one of those that express caution at trying to force the body to learn

it. If you finish the first pull in the right place, and if your explosive

third pull movement is in the right place, everything else inbetween falls

into place naturally, including the rebend. I have heard of some coaches

saying that it can actually be bad for technique to try and force the knee

rebend because it can start interfering with your third pull if the rebend

doesn't happen quickly and naturally enough.

So what I would say is,

First pull: Make sure that you round out your first pull with back fairly

flat and legs almost straight,

Second pull: Don't worry about anything here at first, including the rebend

Third pull: Make sure that you are jumping as powerfully and highly as

possible in the third pull, with the weight close to the body and the arms

straight

Fourth pull: Keep pulling the weight with your elbows up and the weight

close to the chest

Catch: Jump under.

and you should see your knee rebend develop naturally without having to

worry about it. (Are you familiar with the different stages of pulls? Some

people call different pulls different different numbers, depending on how

you count!)

One other thing, don't try to catch the bar low. This is bad for technique -

always pull the weight as high as you possibly can, then once you have

caught it you can ride the weight down into a squat. Jumping under a very

low weight comes naturally as the weight gets heavier...and takes time to

learn. The expert lifters, even though they jump under a low weight, are

pulling as highly and powerfully as they possibly can. The only reason that

they jump under a low weight is that the weight is so heavy.

I hope all of this makes sense!

And best wishes with your lifting.

One other suggestion, once you have maybe found a coach who will take a look

at your lifting videos of your lifting, also ask the coach for a program.

Gareth Simons

Winnipeg,

Canada (ex-SA)

>

>Reply-To: Supertraining

>To: Supertraining

>Subject: RE: Self-Coaching OL Pull Technique

>Date: Sat, 22 May 2004 10:26:34 +0800

>

>Quoting " , (Athl/Media) " :

>

> > Did you think about getting a certification from USAW? Then you can

>become

> > better prepared to coach yourself.

>

>The USA is halfway around the world... Most likely I can go to Australia

>for

>instruction, at best... As to my self-coaching, I have started videoing

>myself

>for better self-critique. The rebend has come along nicely, but I still

>catch

>too high (then ride down).

>

>--

>Anton C. Sevilla

>Lifting Routines at

>-> anton.leathercollection.ph

>

> " ¡En el nombre de Alá, el Compasivo, el Misericordioso!

>Alabado sea Alá, Señor del universo,

>el Compasivo, el Misericordioso,

>Dueño del día del Juicio,

>A Ti solo servimos y a Ti solo imploramos ayuda.

>Dirígenos por la vía recta,

>la vía de los que Tú has agraciado,

>no de los que han incurrido en la ira,

>ni de los extraviados. "

>

>THE LEATHER COLLECTION, INC.

>Las Pinas City 1740

>Metro Manila, Philippines

>Web: www.leathercollection.ph

>

_________________________________________________________________

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[Guest guest]

Hi Anton,

Video taping yourself is great-it is an excellent way to self coach but can,

of course, never substitute for an actual experienced coach. Here's an idea

-- why don't you send one or two copies of your lifting recordings every

couple of weeks to a coach somewhere in, say, Australia, who could then give

you additional input and feedback? Someone somewhere should be prepared to

help out in that regard.

As for learning the rebend...there are different opinions about this, but I

am one of those that express caution at trying to force the body to learn

it. If you finish the first pull in the right place, and if your explosive

third pull movement is in the right place, everything else inbetween falls

into place naturally, including the rebend. I have heard of some coaches

saying that it can actually be bad for technique to try and force the knee

rebend because it can start interfering with your third pull if the rebend

doesn't happen quickly and naturally enough.

So what I would say is,

First pull: Make sure that you round out your first pull with back fairly

flat and legs almost straight,

Second pull: Don't worry about anything here at first, including the rebend

Third pull: Make sure that you are jumping as powerfully and highly as

possible in the third pull, with the weight close to the body and the arms

straight

Fourth pull: Keep pulling the weight with your elbows up and the weight

close to the chest

Catch: Jump under.

and you should see your knee rebend develop naturally without having to

worry about it. (Are you familiar with the different stages of pulls? Some

people call different pulls different different numbers, depending on how

you count!)

One other thing, don't try to catch the bar low. This is bad for technique -

always pull the weight as high as you possibly can, then once you have

caught it you can ride the weight down into a squat. Jumping under a very

low weight comes naturally as the weight gets heavier...and takes time to

learn. The expert lifters, even though they jump under a low weight, are

pulling as highly and powerfully as they possibly can. The only reason that

they jump under a low weight is that the weight is so heavy.

I hope all of this makes sense!

And best wishes with your lifting.

One other suggestion, once you have maybe found a coach who will take a look

at your lifting videos of your lifting, also ask the coach for a program.

Gareth Simons

Winnipeg,

Canada (ex-SA)

>

>Reply-To: Supertraining

>To: Supertraining

>Subject: RE: Self-Coaching OL Pull Technique

>Date: Sat, 22 May 2004 10:26:34 +0800

>

>Quoting " , (Athl/Media) " :

>

> > Did you think about getting a certification from USAW? Then you can

>become

> > better prepared to coach yourself.

>

>The USA is halfway around the world... Most likely I can go to Australia

>for

>instruction, at best... As to my self-coaching, I have started videoing

>myself

>for better self-critique. The rebend has come along nicely, but I still

>catch

>too high (then ride down).

>

>--

>Anton C. Sevilla

>Lifting Routines at

>-> anton.leathercollection.ph

>

> " ¡En el nombre de Alá, el Compasivo, el Misericordioso!

>Alabado sea Alá, Señor del universo,

>el Compasivo, el Misericordioso,

>Dueño del día del Juicio,

>A Ti solo servimos y a Ti solo imploramos ayuda.

>Dirígenos por la vía recta,

>la vía de los que Tú has agraciado,

>no de los que han incurrido en la ira,

>ni de los extraviados. "

>

>THE LEATHER COLLECTION, INC.

>Las Pinas City 1740

>Metro Manila, Philippines

>Web: www.leathercollection.ph

>

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