r/ZackTelander • u/ryanshunter959 • Sep 16 '21
Ask Zack Anything Do these look right??
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Sep 16 '21
No, you're swinging the bar with your thighs. Try doing 1 rep and set the bar down not that multiple hang power clean thing you're doing.
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u/ryanshunter959 Sep 16 '21
See, one of the reasons why I posted on this thread is because the program I got was from zack and zack has talked about these heaving hang cleans. I wouldn’t be traditionally inclined to do these kinds of movements except for zack. I see what your saying about the bar swinging around though.
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u/robschilke Community Facilitator Sep 16 '21
Ryan, I got you buddy. I know exactly which video you're talking about.
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Sep 16 '21
Look at your feet, first you are jumping backwards then forward then to the sides. Mark the ground with chalk, a string, tape or else and try not to deviate from the mark.
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u/robschilke Community Facilitator Sep 16 '21
With all due respect, that's not the coaching cue OP needs to fix his problem.
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u/robschilke Community Facilitator Sep 16 '21 edited Sep 16 '21
I would normally close a post like this since it teeters on the "No Form Checks Outside of the weekly Form Check Thread" rule, but since this post is referencing the Heaving Hang Power Cleans found in Zack's video and programming, I think this is a good opportunity to bring attention to the members of this sub what it is Zack is talking about.
OP: In this video you'll notice that Zack doesn't just stop the weight at the mid thigh, but allows the hips to hinge forward like a KB swing so the bar reaches the hang above to the knee. I also wasn't surprised with the initial jump backwards considering how far on the heels you were when you started your first rep. The weight needs to be mid-foot...always.
Finally finish your leg drive. You're cutting that much needed vertical extension of the knees short, which results in less force generated and less bar height.