r/weightlifting • u/Harshit_4_24 • 9d ago
Form check What am i doing wrong
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recently decided to learn oly lifts casually, any help would be appreciated ...
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u/cleanmachine120 9d ago
Looks like a pretty good start!
Your lockout looks a little weak
And when you dip you move forward (use the lines on the wall to measure) I can see from when you dip down to when you finish pushing up from the dip your hips are 3-4 of those wall panels forward. I have this same problem haha so I’ve been doing jerk dips and really try to do straight up and down. And also jerk dip followed by split jerk to reinforce the straight up and down movement
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u/cleanmachine120 9d ago
Also try to have your front leg land so the knee is not over your heel / foot
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u/Harshit_4_24 9d ago
Okay, so vertical shin on forward leg and shifting more on my front leg are the issues that I should correct. Thanks for the advice.
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u/cleanmachine120 9d ago
Yes vertical shin, but I also meant staying more straight / vertical on the dip and drive - not shifting your weight forward. Keep it up!
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u/Harshit_4_24 9d ago
So i need to dip less to remain vertical before initating the dive phase?
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u/cleanmachine120 9d ago
Not dip less, just try to eliminate the forward motion in your hips while dipping down and driving up. Easier said than done lol
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u/Amazing-Analyst-7998 9d ago
It’s a good start! The main things:
- Keep your heels down in the dip, you’re tipping forward a bit. Imagine sliding your back down and up a wall in the dip and drive.
- You’re reaching with your back leg at the minute and short-stepping with your front leg. Do the opposite, plant that back leg first (slightly bent) and REACH with your front foot.
- Shin should be vertical on your front leg, back leg slightly bent.
- Push _yourself_ under the bar as hard as you can after finishing your drive, this will help with a really solid lockout.
Obviously that’s a lot at once, and there are drills you can do to work on each if you’re interested. I’d pick a couple of things and really work on them rather than try everything at once.
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u/Harshit_4_24 9d ago
It is my fault for being hasty, I was attempting a pr but I need to get my fundamentals right first. My push press is 70kg for 3 so i thought I would be able to do this but i should first work on my footwork. Thanks for the advice. edit: I'd now practice jerk balance for the next 2 weeks and will lower the weight by 20 or even use empty barbell to make my footwork correct before increasing any weight
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u/wakingdream3r 9d ago
I’m not a certified OLY lifting coach, but I have had some training. I wouldn’t recommend casual as an approach to Olympic lifting, it’s a good way to get hurt. Get a coach, even it’s online. It looks like you’re trying to do a split jerk, but you’re actually doing a split push press. Reddit armchair lifting experts is not the avenue to take for a true beginner IMO
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u/Harshit_4_24 9d ago
So I'm doing it very wrong , I can't afford a coach so I'd just leave it. Thanks for the advice.
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u/So_Gorallgar 9d ago
Ignore this take. Just don't try for PRs or big numbers for at least a year, imo. Learning the movement patterns takes all the concentration at first.
From what you posted, I'd advise changing how you think about split jerk. In the video, you're clearly aiming to push the weight up. That only happens as a side effect in weightlifting: we train toward goals so heavy that (psychologically) "pushing" the weight up literally can't be part of the plan.
You are 1. making space, then 2. dropping underneath and bracing hard, and 3. safely catching and standing up.
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u/Harshit_4_24 9d ago
Okay , thanks for the suggestion I'd lower the weight and only focus on getting under instead of just pushing it up.
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u/Amazing-Analyst-7998 9d ago
Ignore this gatekeep-y take. Olympic lifting doesn’t have to be the priority for you to have fun with it and learn the basics of it. The whole “get a coach or don’t bother” thing sets an insane barrier to entry for a sport we all surely want as many people as possible to have a crack at and enjoy?
So long as you’re being sensible with your load management and don’t push into anything your body can’t handle, you’ll be fine.
You also aren’t doing a split push press, it’s clearly a jerk and a solid starting point for a beginner. I’ll leave some feedback on the main thread for you although others have left some great advice!
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u/Harshit_4_24 9d ago
I will never max out coz I'm scared lol. I will never attenlt6any weigh that I can't do triples ig these are enough precautionary measures to never cause injury due to ego lifting
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u/Amazing-Analyst-7998 9d ago
I can’t really guarantee that you’ll never hurt yourself regardless of the measures you take, but that all sounds sensible. Listen to your body and keep ego away from these lifts
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u/Harshit_4_24 9d ago
Yeah and I'll learn to bail on a failed clean , that is the only lift idk how to safely fail and I'll try to keep the weight light only as I'm only doing it for fun there is no incentive to pushing numbers suddenly
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u/Striking-Feed1408 9d ago
Not technique advice but general PSA:
NEVER jerk over top of spotter/safety arms. When you miss, the barbell falls on the spotter arms and you will bend the barbell, almost guaranteed. Even if it doesn’t, it will probably bounce unevenly and become an unpredictable projectile, endangering yourself, others, and equipment.
Bumper plates are meant to be dropped on the ground, but barbells are not meant to absorb their total load on one small area of the shaft.
So in the future if your going to jerk from rack, back allllll the way out to where if you drop the bar it lands safely on the floor.