No, quite the opposite. The "triple extension" refers to the idea that you extend the ankles, the knees, and the hips. If you manage to time this appropriately (+ add in a little bit of pulling with the traps) you will be able to put the most amount of speed into the bar. Then all you need to do is lower yourself around the bar, driving your elbows up, to catch the bar on the front of your chest/shoulders.

I think a useful simplification is to think of the clean as entirely focused on driving with the legs, getting tall, and then making your way around the bar.

This seems to be your point of max extension:



Ideally you would like those lines I drew to be more in 1 straight line up/little bit back. Compare to this:



But more importantly, note the difference of how high the bar is at this point. At your point of max extension, the bar is already way higher that on the comparison pic. The reason is you are pulling the bar with your arms instead of letting it explode into the air from leg power (its not clear from the still, but your elbows are already way up).

Then you catch it in your hands with your elbows down, instead of in a proper rack position. Compare:




Finally, note the angle of which that first comparison pic was taken (not 90°, but rather something like 45-70°). It is a more useful way of taking video for this lift (and other weightlifting exercises).

Well explained - thanks

Awesome breakdown by xukxuk. I know fkc all about Oly lifts but I'm familiar with the triple extension and he did a great job demonstrating that point.

Also, I have the exact opposite running problem. I'm consistently slower on the treadmill than I am road running. By a lot too, like 30+ seconds a mile.

This is true for both 5k attempts and distance runs up to ~13miles.

My road running pace is 26m for 5k and around 2h20m for 13.1miles. My indoor pace is roughly 28m for 5k and about 2h33m for 13.1miles.

normal gym treadmills are quite inaccurate in their speed readouts. unless they are properly calibrated (and most of them aren't), you can't put any trust in what they display. and they can be off by a lot. home treadmills are worse.

the general wisdom is (assuming a calibrated treadmill):
- yes, running on treadmill at 0% incline is slightly easier than running outside, but to a small degree
- reason for that is loss of wind resistance, but the effect is very small (slightly larger if you're very fast)
- buildup of body heat indoors is sometimes a problem. a ventilator (plus A/C) helps.
- some people have a problem with indoor running because the pace is constant. outdoors, you constantly slightly adapt the pace, and that makes it easier for many people.
- most guidelines agree that running with ~1% incline on treadmill is a fair comparison to running outside

My right knee is swollen again. The spot is the pes anserine:


So I am going to lay off the squats and deadlifts until Friday.

Ran ~1.25 miles on the treadmill
OHP 3x5x105. (by accident, meant to do 115 doh!)

Did dumbbell curls
10x30
10x30
8x30

Did bench dips
15
15
20

Did pull ups
3
3
1

running with a swollen knee seems like a very bad idea, especially if you don't know where the problem comes from.

Ran 3 miles today



I stretched 1 mile in hoping that would prevent knee issues, but my knee still had swelling after.

Did bench
3x5x165

Was able to rip through 165 after getting stuck at 160 for so long. Hmm.

I ran 3.2 miles today at slower pace (~9:40 / mile).

I haven't done a long run (4+ miles) in quite a while but I made up for it by running more often:

Squat 3x5x225
OHP 3x5x115
DL 1x5x225

I went low on deadlift because everything hurts at this point. Running seems to be the majority contributor. I am going to try more stretching, new pair of shoes, better warmup routine and hope things get better.

Next 3 days are off.

Might just need some rest TBH. 3 days off should help


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I want to try a 5k on the track tomorrow to take stock of the running. I am heading to a well regarded shoe shop where they spend time picking out the right kicks for me. I am hopeful some better shoes will help the knee issues.

Things feel quite a bit better after 3 days rest - but a bit surprising some things are still a bit sore and my knee still is puffy.

For the 5k
- anything > 26 min and I will be disappointed
- anything < 25 min and I will be thrilled.

I have run a 16:30 2 mile w/ hills so I know I should be able to beat the 26:00 minute for 3.1 miles.

you're an idiot for keeping running while you have knee pain. you're an even bigger idiot for trying to run as fast as possible while you're in pain. (and btw: running a "race" or doing race like effort in completely new shoes is also a terrible terrible idea).

i don't want to offend you just for the sake of it, but maybe it helps.

just take a break, heal up and slowly start again.

better fitting shoes might help, or maybe they don't. it's impossible to say. most knee / leg problems for runners arise from either bad running form or muscle imbalances (that lead to form breakdown after some time). warming up properly is a good idea. stretching won't help you in most cases.

I had to do a bunch of hip exercises to get my knee pain to go away. Which was pretty much IT band related. After about 8 miles the outside of my knee begins to feel less than great. It was due to weak hips that weren't strong enough to support good form for more than ~7 miles.

http://blog.mapmyrun.com/7-exercises...band-syndrome/

I'd also recommend seeing a doctor to determine the exact issue before trying to self fix. As I'm sure you'd like your efforts to have a positive impact. Though the exercises above will likely only help.

Rained out today. But I did get new shoes

Whatchu get? And what was the verdict with regards to pronation from the assessment?

Clear yo inbox, fool!

http://www.brooksrunning.com/en_us/a...0241_color=017

Put me in a bigger size
Neutral pronation


Things feel like moon boots vs what I was used to. We will see how it goes.


Ok - cleared

I went from beat up UA to these

http://www.asics.com/us/en-us/gel-ni...010291322.9701

Made a drastic difference to me after about a week. Hope you find similar results.

Good to hear - hope it works for me too

Squat
5x205
1 x 205 and called it off - something felt off

Bench
3x5x170

Did some various core type stuff.
- stand on one foot and touch three blocks around me with opposite hand
- planks

.. still no chance to run yet and test out the new shoes

hi mate,

been on ban - I second/third those saying go easy on the running if your knees hurt. It's way more likely the pounding from running is hurting your knees than anything else, but IANAD or physio or chiro

thought the clean advice from xukxuk was good - the clean is all about the explosion from your glutes as you get to full hip extension and the minute you pull with your arms or pull without your hips being fully extended, you lose power

one more thing which beginner O lifters miss when watching videos/learning technique.

There is no 'jump' necessary in a clean (or snatch). It looks like that, but actually the only reason to move your feet move is to widen the stance to drop down and improve your stability/balance to catch the bar. It's not such an issue at these weights which are easy for you to lift to a full standing position, but as you start to lift heavier, once you have finished the pull, you will need to quickly drop your body and widen your stance to get ready to catch the bar, which you won't be able to pull all the way to a full standing position.

Welcome back FW.


Ran a bit today. Right knee is fine, left hip is ****ed.

I warmed up 1 mile, then intended to do some 800s and 400s but managed to run an 800, a very slow 400, a fast 400, and a meh 200. My left hip was sore going in and very tender after.

In good news I weighed in sub 210 4 mornings in a row.

Squat 3x5x225
OHP 3x5x120
DL
5x225
3x275

I could have pulled two more reps at 275 but form was **** and called it a day.

2 months into lifting. Current 5 rep bests

Squat 235
DL 275
Bench 170
OHP 120

~2 months into running. 70~80 miles in
Best 5k 27:07
Best 2 mile 16:30
Best mile 8:01
Best 800 3:35
Best 400 1:22

^not all of these run at max effort (i.e. the 8 minute mile was in my 5k). I am pretty sure I could beat all of these today. But good to note them to see progress later.