Adarq.org

You jump much better with the ball in-hand... the dodgeball video is awesome, you really get up there. I would just do that over and over and over... and then use a size 5 or size 6 ball to dunk it.

The only thing I feel like you could improve on pretty dramatically is your hip hyperextension, because really... it's VERY limited (just like in my case). But I have no idea how... possibly with TONS (tens of minutes) of hip flexor stretching and mobility stuff.

But if you (we) really do that I expect for both me and you additional inches for sure.

Well, with that I can agree. So I get that you're not doing this consistently? Just as a benchmark every now and then?

Another problem I have with very heavy weights in the calf raise is that FOR ME - I never end up as extended as I possibly could when I use those heavy weights vs. light weights. And I feel like getting into full extension is the most important part of this calf raising movement...

But hey, maybe just the excentric part of the lift and the overload that happens there using a very heavy weight is a good idea too.

Well, the reason is simple. The ROM is way too short for the calf raises compared to squats and deadlift. If you were to time the total TUT for 5 reps of squats, 5 reps of deadlifts and 5 reps of calf raises, then the TUT of the calf raises would be very short. So you must compensate for that with more reps.

Plus they're a stubborn muscle group that need a ton of volume to grow.

Of course you have to hold it snatch-grip wide for the bar to rest at the hip crease. That's what the snatch grip IS for.

The jumping position in the clean is much lower than the hip crease, kinda in the middle of the femur or even lower, just above the knees.

You should film the cleans and see what happens.

<a href="http://www.youtube.com/watch?v=EuHx-ulNqp0" target="_blank">http://www.youtube.com/watch?v=EuHx-ulNqp0</a>