olympic lifts techniques

[hailtotheking]

Here's some good footage of Bulgarian lifters training in flip flops or completely barefoot. I always wondered how good someone can do these lifts barefoot, and it seems 'pretty good' is the answer. The only thing that looks a bit iffy is the split jerk.

[JFLStrongman]

BROZKNOWS's Channel - YouTube
Mark Clegg 220kg Power Jerk - YouTube
Mark Clegg140kg Power Snatch off Block - YouTube
Mikhail Koklyaev. Return to weightlifting. - YouTube
Misha Koklyaev is the best for any sort of weight lifting technique.
In all fairness you watch any of the Russian powerlifting vids they are prettty much the best at this!

[MJ.23]

I found some more gems by Tommy Kono:

[Waterfield]

I really liked his one at the arnolds and this presentation. It's helped me a lot, I've been pinching my back (wondering why it's been hurting rofl) and hitting my knees (not using as much leg drive as on my first day with instructor), also not holding over the bar as much as I should be! I've been typically finding with lifting, if it hurts or bruises you're doing something wrong. I've still got a ton of stuff to learn.

Thanks MJ for the links, they're really useful.

[MJ.23]

Here is a very good article from allthingsgym:

All Things Gym: Chinese Weightlifting Training Methods

A very nice insight into chinese training methods.

Q:
I've always wondered about shoulder flexibility and the "chinese jerk". I've noticed that Chinese lifters are able to get the bar VERY far behind their heads, very rarely pressout, and have the bar behind their heads far enough to where they would be able to jerk grip overhead squat after recovering. Did you guys do any special shoulder flexibility exercises or is this just the result of teaching and practicing the jerk this way? I remember the American lifter Caleb Ward also did his jerks a lot like this.

A:
There's a stretch that we do, that many say is nonsense, but it's worked for me and a lot of my friends. Here's a video.

(Video in link)


We've no name for this stretch, so I guess I'll call it "Chinese shoulder stretch" What happens is he puts his knee behind my shoulder blades and pulls them together, to give the pecs and anterior deltoid a good stretch. Also, arch your lower more to get the bar in position.

Often, the anterior deltoid's and infraspinatus tightness (especially from half-range bench press and push-ups) as well as weakness in the posterior deltoid, lower back and entire upper back region, from the trapezius to the rhomboids can reduce the ability to drive it that far up.

The back is far stronger than the shoulder, thus by pushing it further backwards, the back structure supports the weight thus enabling one to get heavier weights up and with more frequency. The shoulders will fatigue and eventually get injured much faster compared to the lower back.

When training, actively try to push your head forward and arch your back. Another way of training it is by doing snatch balances and overhead squats from a rack, with a clean grip.

Q:
In regards to the chinese system: how different is training for intermediate level lifters compared to the elite lifters? Are the lower class lifters doing the same program/intensity as the elite, or is it dialed back (or even completely different) ?

A:
Lower class lifters, generally lack

1. Strength
2. Power at the right positions (a lot of time, newbies are more powerful slightly ABOVE the "pocket" because they can't seem to "snap" that amount of power required fast enough (In that 0.02 seconds) , thus you see bars going "off" timing)
3. Technique

At the beginning, the template could be pretty standard. Do an exercise, every alternate day. However, as their weaknesses and strength begin to show, that's when the coaches come into play. If the athlete is extremely strong for his level but his technique is ****, more work and time is spent at technique. If technique is mediocre, but strength is horrific (generally never the case) there'll be an extra 3-4 sets of squats and pulls off blocks, on blocks, on floor or anything. This takes about 6-9 sessions to observe

Remember that the "Chinese" weightlifting methodology is actually "Weakness correction"

Once they come to an elite level, where leg strength back strength, is all at it's limit, less time is spent there. So instead of squatting and pulling HEAVY, 4-5 times a week (per exercise), it'll reduce to perhaps 1-2. Maybe 3 if the leg strength is decreasing (rare)

EG of a newbie;

BW: 69KG
Squats: 140KG/ FSquats:115KG/ Clean Pulls: 175KG/ Snatch pulls:150KG/CNJ 100KG/ Snatch 80KG. Receives pulls a bit too high, bar crashes.

It becomes crystal clear what his strength is. His back. His weakness, his legs and technique. So boom, instead of 2FS/2BS sessions, it can become, 2BS/3FS sessions. Instead of 7 sets at 90-100%, it'll become 10 sets at 90-100%. This goes on for about 3-4 weeks of hell (I tell you, it's absolute mental hell) Another 30 minutes is spent fixing technique again at the session's end. Empty bar work. Done! Problem changes, fix it again.

Eg of an elite

BW:77KG (Pre-contest bw probably 82KG)
BS:290KG/FS:260KG/Clean Pulls:280KG/ Snatch pulls:240KG/ Snatch/CNJ:165/202 (Mind you, this is a number I've SEEN with my eyes)

From what I heard, this guy's been doing squats and pulls 6x a week, alternating front/back/clean/snatch pulls. So clearly, his strength is enough, it's just his technique that's the limiting factor. To most eyes, his technique is fantastic, but after my coach pointed out certain things, it became clear how come he just couldn't lift more. He would raise chest/hips at the same rate, however the moment he's about to reach second pull height, he yanks the bar a bit too soon (only happens at limit weights) and ends up "swinging" the bar slightly. Anything below 90%, he's spot on. Anything above, he freaks a bit and that's what causes the miss.

While this wouldn't be a big deal (considering it's elite total), it is a problem in a nation where anything you lift, there are at least 8 others who can do the same.

One thing is the same though, intensity is the same. Workload is huge. Another way we learn is, if it takes you 3 1/2 hours to complete your whole workout, and suddenly it drops to 2 1/2 hours, you'll see your worksets increase suddenly from 6 sets of triples at 90%, to 6x3 @ 90%, then 2x3 @ 80% then up to 95% for another 4-5x2 or singles. They use time as a gauge rather than just sets and reps done.

Ever considered that? Using time as a gauge instead?

Q:
How do they keep their patella and quadriceps tendons from exploding?

A:
My coach also emphasized squatting with a moderate pace, pausing slightly at the parallel point and drive up. As weights hit 85%<, I'd do 3 reps like that, 2 reps, ATG with the bounce. This was believed to strengthen ligament/tendon strength as well as develop strength throughout the whole ROM.

Also, if you see again, in that paper, I wrote something saying "Big on prehab" and "All rounded muscular development". Kinda tells you a bit on how much bodybuilding is also used on top of weightlifting work.

The Chinese believe it's much better to use a variety of methods. Everything Poliquin/Pendlay/Medeyev/Abadjiev did, they did as well. Only thing is, when they used it. I've seen pause squats, I've seen the so called "cyclist squats" (Add quad strength and prehab for tendonitis) , super narrow stance squats (For lifters who always fall forward), super wide squats (Increase ROM when receiving). They're all included, as "mixers" when the need arises, but the basics stay. Front squat, snatch balance and back squat.

Q:
Regarding Volume

A:
This calculation of tonnes per session is something very Russian. My former Russian coach would go with tonnes and predicted % (usually 80% accurate). The problem was the 20% when you don't feel good, and have to trudge on and that's when problems begin.

If you take a look at that picture of what I wrote, you'll notice that I wrote "Solid base, then ramp". In the Chinese methodology, much time is spent developing the base. An elite and a newbie session can both last 3 hours, but the newbie is spending much of the 3 hours with an empty bar. As much as 2 hours. I remember having to do 150 snatch pulls, then high snatch pulls with knee rebend, then snatch balances for 2 months before I was allow to even consider snatching. This didn't include the 1 month that was spent with just the bamboo stick doing 300 pulls. And squats. Yes with the bamboo stick. Even after that, I'd still have to spend many hours snatching in front of a mirror.

Q:
How do they define efficient technique and ratios to squat/pull?
Whom has optimal technique?
How do they teach the lifts?
What does Coach Wu think of US lifting?
What's and why's of recovery? Nutrition and rest.

A:
I'll try to answer these questions, but I don't think we ever had numbers for this. I do remember that my coach mentioned a FS that's 20KG above, is a 50/50% chance of a clean, a 30KG FS is an ok chance and at 40KG, it's usually almost guaranteed the lifter won't be pinned.

If you looking at an angle of repetitions, what he's probably saying is, if you can front squat something 5-6x, you're guaranteed to stand up with it, 3-4 reps, you've a 50/50 chance and 1-2 reps, unless you've a bloody efficient technique, you probably won't be able to.

So if your lifter has a 180KG FS, he should be able to clean 140KG no problem. Now here's the "problem". Not everyone has the same efficiency in technique and a clean isn't a front squat. The front squats just mean you're strong enough to get up, if you clean it. Nobody said if you're strong enough to clean it.

Efficient technique is merely defined as, "Kuai, zun, di" and something else I forgot what's it called in Mandarin.
It translates to "Fast, accurate, low and close". Pull fast, be accurate, go low and keep the bar close.

I asked him this years ago, and Coach Wu doesn't think anything of the American team. He's too busy improving the Singaporean team for a chance to the Olympics especially because this is a very young team (2 years)

[MJ.23]

Also here is the chinese lifting teams' opinion on front squats vs back squats. They prioritise the front squat:

http://www.allthingsgym.com/2012/02/...ack-squat.html

The issue I see, with many individuals or forums, that are of the Youtube generation, where the first video of a lift they say, was a powerlifter squatting huge, is the immense emphasis on back squats. It’s like, when I read what lifters are concerned about, it seems they’re far more concerned about the squats correlation to the lifts. Then they discuss about how squatting more, will enable them to lift more.

The problem I see here, is that, that theory may not be true. When I had a back squat of 200KG, I only snatched 125KG and cleaned 150KG. I know, of boys with a 100KG snatch, 120KG clean, but a 140KG back squat. Syzmon Kolecki, reports that he only squat about 235KG but has a 232.5KG clean. Hysen Pulaku racks a 200KG, but his front squats are also only 200KG.

My own coach, who had a 230KG back squat, only managed a 170KG clean. When his squats were at 270KG, his clean was only 195KG. That’s a whole 75KG MORE.


Anyway, the details of what other lifters do, are unimportant so don’t bicker about such useless things. The point, is to point the idea that high back squat numbers, DO NOT transfer so well to max lifts. When I spoke with him and other coaches, they all agreed that the front squats, would be a far better determinant of your max lifts AND provide better carryover to your Olympic lifting.

These are our thoughts, put together, on why the front squats are more important, and should have a 2:1 or even 3:1 (FS:BS) ratio.

1. It’s simply easier to teach than the back squats.

Tall a long femur, long torso lifter and see how they back squat. Throw the bar on his/her chest and see what happens. Perfectly straight back (not like there’s an option), the first few reps, they’ll end up on their toes, but they’ll smarten up or with some proper cues, they’ll be fine.

2. The loading of a front squat, is very central.

With the back squats, shooting your hips backwards without your chest rising (weak mid back) doesn’t necessarily mean you’ll lose a lift. You’ll see a really ugly squat, but you can make it. Is the weight in your center? ********, if you said yes. There’s a percentage of “cheat” when your torso leans forward, that you can get away with. Not with the front squat, and with a sport that requires you to be as central as possible, you don’t wanna back squats messing your perception out.

3. You can use less load, for more returns

Western methodology, suggests that using more load, recruits more muscle fibers, thus the back squats are superior because you can use load more. The Chinese, jump for the exact opposite. EVEN Russians. I know this, because I’ve Russian friends who say they don’t squat less than triples, and go up to even 10 repetitions (not regular). They choose to squat for more repetitions, because it uses less load but produces the loading, alike using more weight.

It’s not any easier though, to do a front squat as compared to the back squats. The loading in the back squats may be more, but Chinese coaches have come to realize it isn’t even weight that matters most. It’s the loading the body feels. It’s almost bodybuilder’ish in principle.

The reason there’s so many more reps, within the Chinese trainees is because coaches have found that PROPER muscular recruitment is NOT determined by load alone. Muscular recruitment is determined by many many other factors such as time under tempo, complexity of movement, rest time, repetitions, fatigue levels. The heavier the weight is, the less likely you are to use tiny muscles which are weak, because your better developed prime movers are so strong. These fellows automatically work, disallowing weaker muscle fibers to work. You don’t think so? Well, that’s your problem. HARHAR!!!

What this causes, is an over development of prime movers, with nothing done to fix weaker muscles. Repetitions, however exhaust the prime movers and FORCE the supplementary muscles to come into play. What happens is, you get to wire more of the weaker muscle fibers instead of relying purely on the already strong muscles.

How is this beneficial to a weightlifter? Would you rather peak in 5 years, and then live the rest of your life trying to figure why your left erector spinae is underdeveloped, why you only managed like, 5 competitions, and you’re in constant pain? Or would you rather peak, in 8-9 years, while continually enjoying your weightlifting and continue to make records? NOW, I am not suggesting that every human being goes through this, but I am suggesting, the majority of cases I’ve heard and read and spoke to, do experience this.

In the world of the internets, it’s necessary to cover all bases or jokers will like to jump on me.

Are you the hare? Or the tortoise?

4. Snatches, cleans and pulls will work your posterior “chain”

Actually, the idea that front squats don’t work your hamstrings itself, is quite mad. You’re going to work your hamstrings as well, just to a lesser extent compared to back squats. Added with the Olympic lifts and pulls which you should perform (Even if you’re a sport specific Nazi), your hamstrings are gonna be killed. But how we look at it, is less of each individual muscle.

We look at it as a movement. A supplementary movement that should mimic the actual one as much as possible. The reason I believe, many people report not finding pulls beneficial is because they’re regularly treating it as a godforsaken deadlift. As an exercise to strengthen their hamstrings and back.

No you numbskulls. If I wanted you to do a deadlift, I’d have enough sense to call it a bloody deadlift. I need you to do a pull, by keeping your hips low at the start. Then raising it up and backwards, and pulling the bar into your hips and popping your hips upwards and reversing yourself, dumbass. Why are you trying to stay over the weight anyway?

The pulls are meant to develop your positioning and give you an idea of the weight, not for you to pull the bar into the air and stay on your toes. Don’t discredit an exercise just because it doesn’t work for you.

I’ve no desire to tear down a person’s technique, but here’s what you’ll always see when you watch a video of pulls on youtube. A deadlift, a forward shrug and a jump. I’m serious. Look at where their shoulders point. It’s always forward. You ever seen a clean or a snatch like that in your life? Exactly! Why are you doing that then when practicing a movement that’s supposed to mimic the actual lifts?

So figure out, exactly what are you trying to achieve when training. A phenomenal squat that’ll make powerlifters drool, or a phenomenal snatch and clean and jerk, that’ll make weightlifters drool?

Your choice. For me, I choose a lift that’s less taxing, provides the most benefits for my sport and I can be afford to be a bit “lazier”.

[Waterfield]

[MJ.23]

This site has some good breakdowns of some of the olympic lifts and the assistance movements.

NSCA Video Library Presented by Dartfish

Thought I would put this video in here as well

[James Copping]

Dimas' speed is just incredible!

[Waterfield]