Look at the Clean & Jerk and Snatch performed by a champion, frame by frame.

Notice that he is not pulling the bar up his body, but pulling himself to the bar.

Notice, also, the elbows pointed straight ahead in the racked position (tremendous flexibility).

Finally, given that each frame represents an even time interval, make some evaluations as to where the quickest movements occur.

http://www.eng.auburn.edu/users/simonton/wl/cj.html


Dumbbell deadlift 10 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 8 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 6 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 4 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 2 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Cycle two minutes at high resistance

Cycle two minutes at high RPM

Cycle two minutes at high resistance


Notes:

Increase the deadlift weight each set.

Maintain perfect form or you'll cripple yourself.

Cycle effort is all out; this is not a cruise.

On the bar-toe touch, move in slow motion, i.e, no swing at all.