Rocco's Videos

**Rocco32** · 12-10-2005, 01:05 PM

Originally Posted by The Monkey Man

1. Don't bend your arms on the Hang clean pulls unless you are trying to do a full upright row
Here is where I kinda get confused, I know Patrick says the same thing. When watching the video that was recommended (explosive lifting for sports) it says to make sure your elbows are pointing out to the sides to and to pull/bend them up on the pull till you reach your sternum.

2. You are catching the weight solely on your wrists on those hang cleans
it needs to land on your shoulders/chest
I don't know why this is!!! My wrists are still killing me, but my arms won't come up enough to catch the weight on my shoulders at that weight. Even if they did, like I said in my journal it's like my forearms are too long for that. I must be doing something grossly wrong and it's pissing me off LOL!!

3. on the clean pulls, it looks like you are not thrusting your hips fwd enough, the 1st on has good elevation, but your
arms are bent
Gotcha w/ the hip thrust It's kinda weird, just need to keep at it.

4. Again bending the arms considerably... (It may be because you are shrugging straight up instead of up and back)
But I think the timing of the toe elevations is more sync'd here...

5. "Daniel my brother you are older than me"...... (Nice)....
Can't see anything here

your head doesn't move but you bob FWD during the squat,
so I wish I could see your hands and elbows
So I guess going forward a bit is bad

6. on this on I can see your eyes are FWD, you may want to kick your head back to get you over the tough spot
you look in control of the weight though

Gotcha. I also think my elbows drop considerably on my way down and in the hole. I betcha that's bad too eh?

7. on the OHS roll your wrists back behind you, this will place the weight back further mechanically,
also lock you shoulder blades together... you may need to stretch a little to get that bar behind you more,
this is just a balls/comfort combo, don't push it to hard, it will come
Alright, cool. I need to LEARN how to stretch the upper body!!!

Ready to give up yet?? -

You have no idea But I'm not giving up so expect many more horrible videos each week Thanks for all the input Monkey!

See above

**Rocco32** · 12-10-2005, 01:07 PM

Originally Posted by P-funk

ohs, you need to squat back more. Not straight down. you need to really work on your flexability in your shoulders. feel free to stop flat benching at any time.

on the cleans you need to relax those hands and catch the bar on your shoulders. not with your wrist like monkey fuck said.

So am I squatting more like when I powerlift, hips grossly back first? When I try it like that I end up leaning forward.

On the cleans do I still keep a "grip" on the bar when I catch it or catch it with open fingers?

If I stop my benching, how in the world will I keep this MASSIVE chest I've developed?!?

What are some good stretches for the upper body? Anything in Core performance or will I come across some stuff in the weightlifting encyclopedia?

**Rocco32** · 12-10-2005, 01:08 PM

Originally Posted by CowPimp

Rocco take a wider stance on the overhead squats and turn your feet out more. That solved a lot of balance issues for me. I just watched some olympic lifters snatching and noticed that they all do this.

Also, like the others said you need to retract your scapula and get the bar behind you a little more. You may need to work on shoulder flexibility to truly get this down, but you will know when you do it right because your upper back will get some serious lactic acid buildup going on from holding the bar there.

Thanks Cow!! Do you have any good stretches to help with the shoulder flexibility?

**P-funk** · 12-10-2005, 01:15 PM

Originally Posted by Rocco32

So am I squatting more like when I powerlift, hips grossly back first? When I try it like that I end up leaning forward.

On the cleans do I still keep a "grip" on the bar when I catch it or catch it with open fingers?

If I stop my benching, how in the world will I keep this MASSIVE chest I've developed?!?

What are some good stretches for the upper body? Anything in Core performance or will I come across some stuff in the weightlifting encyclopedia?

catch with your hands open.

IN harvey Newton's book he does say to bend the elbows on the pulls. People have different ways of teaching it. The problem with doing it for you is that you aren't anewbie to lifting. You will surely develop a bad habit of using strength and pulling with your arms rather then learning the proper biomechanics.

**Rocco32** · 12-10-2005, 02:01 PM

Originally Posted by P-funk

catch with your hands open.

IN harvey Newton's book he does say to bend the elbows on the pulls. People have different ways of teaching it. The problem with doing it for you is that you aren't anewbie to lifting. You will surely develop a bad habit of using strength and pulling with your arms rather then learning the proper biomechanics.

Alright, so on pulls for the next month keep straight arms. For catching the bar, do it hands open. Can it be loosely with fingers?

**P-funk** · 12-10-2005, 02:23 PM

Originally Posted by Rocco32

Alright, so on pulls for the next month keep straight arms. For catching the bar, do it hands open. Can it be loosely with fingers?

yes, the fingers are supposed to be relaxed.

**Rocco32** · 12-10-2005, 02:32 PM

Originally Posted by P-funk

yes, the fingers are supposed to be relaxed.

Alright. I got confused because in one of the books it said to keep your grip, so that's what I did today and it really doesn't work for me. Thanks!

**The Monkey Man** · 12-10-2005, 02:35 PM

Maybe so much BB has made your arms too big
to reach the bar!?!?

**CowPimp** · 12-11-2005, 05:50 PM

Originally Posted by Rocco32

Thanks Cow!! Do you have any good stretches to help with the shoulder flexibility?

One I do is fairly simple to explain. Basically, just keep your arm straight and pull it across your upper chest with the other arm.

Another one I do is to grab something behind me and kind of turn so that my arm is pointing straight out behind me. It's like the chest stretch sort of but your arm is straight and you can turn more.

Another one is to put your arm overhead and point your forearm down. Your elbow will be pointing straight up. Then you push at the elbow with your other arm like when trying to scratch and itch in the middle of your back. Hehe.

I hope these explanations made sense...

**Rocco32** · 12-15-2005, 07:32 AM

Originally Posted by CowPimp

One I do is fairly simple to explain. Basically, just keep your arm straight and pull it across your upper chest with the other arm.

Another one I do is to grab something behind me and kind of turn so that my arm is pointing straight out behind me. It's like the chest stretch sort of but your arm is straight and you can turn more.

Another one is to put your arm overhead and point your forearm down. Your elbow will be pointing straight up. Then you push at the elbow with your other arm like when trying to scratch and itch in the middle of your back. Hehe.

I hope these explanations made sense...

Sorry Cow, I just now saw this. I think they will help, thanks. Another exercise I've been doing is taking a 15lb BB, taking a wide grip on it and holding it overhead. Then keeping my arms straight I move it back until it touches my back, then I bring it back and move my grip in a bit closer. That's been working pretty well also.

**Rocco32** · 12-15-2005, 07:35 AM

Hang Power Snatch

Hang Power Snatch, 95lbs

Hang Snatch Pull
I know with this one I'm moving my arms. I forgot on that set to keep them straight. I kept them str8 on the rest of the sets and I could tell a big difference. My traps were getting sore fast whereas before I didn't really feel anything there.

I think I'm going to start doing some Deads with a shrug also.

OH BB Squat
Any better?

**P-funk** · 12-15-2005, 01:19 PM

you need to stop doing power snatches. they are going to mess you up...you are pulling with your arms and landing way off balance. You need to learn how to land in a solid base of support. Try just full snatching and performing drop snatches (aka snatch to balance) to help get into the bottom position better.

**P-funk** · 12-15-2005, 01:21 PM

with the 95lbs, when power snatching, you need to make some sort of quarter squat at least. You caught that all knee and standing straigh up and lost your balance to the back. At least try and do quarter squats if you are going to power snatch.

**boilermaker** · 12-15-2005, 01:54 PM

Rocco, this is a really neat journal. I watched some of the videos that pertain to what I do and have read the comments associated with them. Good stuff

Is that guy making all the noise, squatting in the background, hamming for the camera or is that just what he does?

**Rocco32** · 12-21-2005, 11:38 AM

Originally Posted by P-funk

with the 95lbs, when power snatching, you need to make some sort of quarter squat at least. You caught that all knee and standing straigh up and lost your balance to the back. At least try and do quarter squats if you are going to power snatch.

See if today is any better. I was pulling from the floor today (that's what you wanted right)?

**Rocco32** · 12-21-2005, 11:38 AM

Originally Posted by boilermaker

Rocco, this is a really neat journal. I watched some of the videos that pertain to what I do and have read the comments associated with them. Good stuff

Is that guy making all the noise, squatting in the background, hamming for the camera or is that just what he does?

Thanks Boiler!! Yep, he does that on every exercise and rep he does. Pretty sad but funny too

**Rocco32** · 12-21-2005, 11:43 AM

Power Snatch
Power Snatch II

I know my dip and extensions were off, I wasn't getting a good shrug in there either. I kept concentrating on those things but they weren't happening.

Snatch Pull
Snatch Pull II

Again, trouble with the above. Also, are my shoulder far enough over the bar now Patrick?

OH Squat 45lbs
OH Squat 75lbs

I was pretty happy with these considering how much trouble they've been giving me. I'm going to keep really concentrating on doing them.

Push Press 145lbs

Do I lean back to far on these? I also need to be more explosive throwing the bar up, any suggestions? I think I'm afraid of whacking myself in the chin with the bar when I do it.

**P-funk** · 12-21-2005, 12:28 PM

you need to sit back more when you catch your snatch. you are catching it to much with your knees. you have to get in a habit of making a nice squat, even when doing power cleans there should be a quarter squat. jump down....try to avoid just standing up with it. Pull all the way though and maintain your trunk position and get the double knee bend. all you are doing is standing up with it, shrugging and then getting the rest with your arms. You need to prevent that little pause you make once the bar passes and pull all the way though. You are extending your trunk to quickly.

Be patient. it takes time and stop trying to power clean. it is not the same biomechanics as a full snatch.

the overhead squat looks better. you need to get more flexable and get some depth you are about at parallel.

**Rocco32** · 12-22-2005, 10:59 AM

Clean

High Hang Clean

Hang Power Clean

Hang Clean Pull

Front squat 185, too far lean forward

I'm so fucking pissed today with the w/o's!!! I have no fucking clue what I'm doing right, what I'm doing wrong and what not. There are some major things that are not right in my pulling but I don't know what the fuck they are or how to fix it. SO FRUSTRATING!!!!!

I ended up not recording my workout because nothing was consistent. I kept trying different things to see if it would help my form.

I started with Hang cleans then went to regular cleans then went to power hang cleans....

I still go up on my toes to catch the bar and twice I fucking fell over backwards. Musta been funny to others but on one of my pulls I tried to really explode and pull myself down...well I musta had my head out a bit because I caught the bar on my chin and that knocked me back with the BB on top of me.

Also, I need to keep the bar close to my body but I keep hitting my fucking dick!!! What's up with that?

I wish I had a list of things to work on and exercises to go along with it, I DON'T KNOW WHAT THE FUCK I'M DOING!!!!

Would having the shoes help? Is that throwing me off balance a bit? Am I afraid of catching the bar on my shoulders? Am I just inflexible. Am I just pulling wrong? Am I just squatting down under it wrong? Am I still pulling too much with my arms? Am I extending too soon? Long enough? Not long enough? WHAT?!?!?!?

Sorry for my rant, I just really want to do this but I'm afraid I'm fucking everything up. New fucking crappy vids will be up, I'm posting this over there as well. I don't know what else to say

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I'm so fucking pissed today with the w/o's!!! I have no fucking clue what I'm doing r

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