Perspective… is something we all need from time-to-time, whether we realize it or not. Perspective can help you with an argument. Perhaps you are the one that needs to see something through someone else’s perspective, or perhaps a new perspective brings light to a certain situation. For those of us who are impassioned, we often strive for a form of excellence in something. This can be maddening at times as you break down and analyze everything you know how to. Day in and day out, constantly beating on your craft in order for one more inch of improvement. We often flirt with the brink of madness… and this kind of dedication is often what it takes.
Then, a new perspective may be granted to us in some form. The more unorthodox perhaps the more it can reveal. Pay attention to these moments, watch them, analyze them, then apply them. A new perspective can improve you in ways that perhaps you did not see before.
A coach of mine filmed me during a tough conditioning workout session while I wasn’t watching. I had no idea he was filming me. While watching I was thinking about what a new perspective it is of my lifts. When have I ever seen a lift occur from a bird’s-eye-view? This allowed me to break down and analyze things, kinetically, that I was never able to see before. Typically, for the sake of coaching, lifts are filmed from the side in order to see bar path, weight dispersion, timing, and mobility… amongst hundreds of other things….
In this case, since this was a conditioning workout, the weight is significantly lighter, at a percentage that I can Power Clean consistently.
1) The starting position: My Hook Grip is set, shoulders forward of the bar, hand placement just outside of my hips, back is stern and ready to protect the lift, head is up and a proud chest.
2) First Pull: Bar Path is directly up the shins (in this case, as is often, I drew blood), head/back/hips/chest still in same posture (no stripper butt) and my weight is shifting from mid-foot to my heels in order to prepare for the Second Pull.
3) Second Pull: Bar Path remains close to the body and legs (I often bruise my legs from dragging the bar over them, here you can see my shorts lifting with the pull), my knees pull back slightly while retaining a good posture (this loads the hamstrings).
4) The Power Position: Essentially, everything you do until this point is about getting into this position properly. If you can hit a proper Power Position then you can drive through your heels and into your Triple Extension. Without a proper position here, you can potentially bomb the lift depending on what the weight is in percentage to your max. The torso is upright with a proud chest, head is straight forward, slight bend in the knees, straight arms, weight in the heels, and the bar, depending on the lift, should be at or just below your hip crease.
5) Triple Extension: It is hard to notice the difference in the two positions here (Power and Triple Extension), but this happens after you drive through your heels. If you hit the Power Position correctly, and are driving through your heels, your body will naturally tend to “jump” a little. This means that your hips will open up, you want to pull your shoulders back as far as is reasonable, which will cause a shrug. This will give the bar a moment of weightlessness. Depending on the weight you will then pull yourself under the bar to perform the catch. If it is light enough for you (Power Clean) then the bar will move up slightly into the air, and a slight bend in the knees should be enough to catch it properly.
6) The Catch: My torso is straight, which means that the weight did not lunge out in front of me due to an inefficient bar path. I have a slight bend in my knees, with them pointed out-board. This is the best position for absorbing the shock. The bar is placed unto my collar bones and shoulders (do not Crash the bar, this is usually more present in a full clean). The weight is still in my heels having recovered from the extension. Also, my elbows had enough space and speed to shoot under the bar and straight out in front of me. This allows for a vertical back which will line the weight up with your skeletal structure.
Perspective… a new one can help you review almost anything in your life that needs to be observed, or critiqued….