Found the slot today! Very happy. The ideas were right just have to refine them
Locking out the knees and finding the start balance point is right. Flexing the quads makes it all much easier than just trying to keep the legs straight. Much less balance issues too
Driving the hips first after locking out is right too.
So it's
1) Spot the X
2) Push up and flex legs
3) Drive hips to start
4) Stay on X
all the reps today started with the bar 2+ inches off the pins and NOT dropping down to start. With the legs flexed I can push the hips forward to start without bending knees and lowering the bar
185 x 1 ( just straightening knees here not flexing quads yet
190 x 1 x 3 sets starting to flex knees here and it launches!then 195 x 1 x 4 I did an extra set because the last one I started with my hips too far in front ( just a tad) and didn't get enough forward drive out of the hips. the bar moved forward! this last one I made the correction ( hips stacked under bar and knees locked out) and what a difference in leverage and lockout speed at the top
20 kg swings 5 x 8/8
really focused on flexing quads at top of each rep
pushdowns
20,20, 15
173.4
13.7
More hopeful than ever that this is right and will transfer to big weights
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