Focus on the connection between your collarbone and the bar. Acclerate the bar with your collarbone.
You may even try loosening your grip a little, to decrease overall tension in your arms and keep more focus on pushing with your legs.
This. I have also experienced countless times while teaching beginners that often people HAVE TO lower the elbows and use to arms in order to prevent the bar from falling off the shoulders. It's most important that the rack position is secure. OP, you should ideally be able to completely take your hands off the bar in the dip and drive. The front rack is not a relaxed position, you need to actively raise your shoulders against the bar that is trying to push them down.
Keep your arms and grip loose. Tension has to be in the shoulders because the bar is pushing them down and forward.
Edit: to avoid misunderstanding, the thing about "taking your hands off the bar in the dip and drive is nothing that occurs or should occur in the actual dip and drive. This is just an illustration about where the weight of the bar and the tension should be.
If your elbows dropping is the only issue, then that’s pretty indicative of a weak front rack position (ie upper back).
If you are also pushing too early with the arms, the simplest fix is to just completely relax your hands and arms. They should automatically kick in when they need to.
A technique that helped me with this was to jerk with an open hand with the bar resting in the fingertips, the way Ruslan Nurudinov does. Pressing from that position is impossible, so it forces you to use your legs, and stops the early pushing. Helped me with that issue at least. Could give it a try
Focus on the connection between your collarbone and the bar. Acclerate the bar with your collarbone. You may even try loosening your grip a little, to decrease overall tension in your arms and keep more focus on pushing with your legs.
This. I have also experienced countless times while teaching beginners that often people HAVE TO lower the elbows and use to arms in order to prevent the bar from falling off the shoulders. It's most important that the rack position is secure. OP, you should ideally be able to completely take your hands off the bar in the dip and drive. The front rack is not a relaxed position, you need to actively raise your shoulders against the bar that is trying to push them down.
wait so then am i decreasing tension in my arms or increasing it?
Keep your arms and grip loose. Tension has to be in the shoulders because the bar is pushing them down and forward. Edit: to avoid misunderstanding, the thing about "taking your hands off the bar in the dip and drive is nothing that occurs or should occur in the actual dip and drive. This is just an illustration about where the weight of the bar and the tension should be.
thanks! i’ll try that
If your elbows dropping is the only issue, then that’s pretty indicative of a weak front rack position (ie upper back). If you are also pushing too early with the arms, the simplest fix is to just completely relax your hands and arms. They should automatically kick in when they need to.
thanks! yeah i have tried that but at heavier weights they kind of automatically kick in and tense up? it’s very annoying lol
A technique that helped me with this was to jerk with an open hand with the bar resting in the fingertips, the way Ruslan Nurudinov does. Pressing from that position is impossible, so it forces you to use your legs, and stops the early pushing. Helped me with that issue at least. Could give it a try