#chineseweightlifting
New Year, new #mastrength summer camp! Join us May 29 - June 13 in China to train with professional Chinese weightlifters and coaches!
You will learn #chineseweightlifting, #bodybuilding, and #strength training techniques to enhance your #Weightlifting and #CrossFit performance or coaching! More details at:
http://www.Chineseweightlifting.com/summercamp
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One factor hindering #strength development for #OlympicWeightlifting is always programming #strengthtraining after #weightlifting training. The problem with this approach is that the body or a certain body part will be pre-fatigued going into strength training so it is difficult to reach a new personal best or do enough volume to stimulate adaptation. As a result, strength lifts will often stagnate which makes it difficult to improve on the #snatch and #cleanandjerk, especially if you have solid technique.
In #chineseweightlifting athletes have dedicated strength training sessions that incorporate semi-technical work or #bodybuilding afterwards so that they can increase strength but also train for power development, technique, hypertrophy. During the #mastrength wintercamp we saw a 16yo boy front #squat 170kg at 56kg before moving onward to pulls and other work.
So make sure to have days where you focus on technique but others that focus on strength. For more information on technique and programming, check out upcoming seminars and camps or contact us to host!
Amberg, GER - Jan 6 @crossfitamberg
Open for Europe - Jan 12 - 13
❓ Open - Jan 20
Seattle, WA - Feb 3 @rocketcrossfit
Las Cruces, NM - Feb 10 @desertdevilcrossfit
Tuscon, AZ - Feb 17 @telosstrength
❓ Open Feb 24 - Mar 31
Yverson, SUI - Apr 7 - 8 @urakancrossfit
Ma Strength Summer Camp, CHN - May 29 - Jun 12
Goiânia, BRA - Jul 6 - 8 @manahaucrossfit
Video credit: @vinsanity656
#Bodybuilding movements are used for developing #strength in a particular area but they are also used for maintaining muscular function and balance. One movement we use heavily is the explosive DB row as demonstrated by world champion Jiang Huihua (48kg) during the #MaStrength summer camp in #China.
In #chineseweightlifting, explosive DB rows are performed to incorporate a large amount of scapular retraction and protraction along with upper body rotation. If an athlete keeps their shoulders retracted in their rows then most of the movement comes from the arm and shoulder joint which makes it very easy for the shoulder to glide forward anteriorly. Additionally, keeping the shoulders retracted limits the range of motion and prevents muscles such as the serratus anterior from receiving training. Over the long term these effects will make it difficult for the scapula to rotate upward and lift the arm overhead and can result in shoulder pain.
So when you choose your bodybuilding movements make sure to pay attention to the #strengthtraining aspects along with balance and function to stay strong and healthy. If you’re interested in learning about Chinese #Weightlifting methods for your #CrossFit and #olympicweightlifting performance, we have the following events scheduled for 2018 but contact us to host for other dates:
Amberg, GER - Jan 6-7 @crossfitamberg
Tuscon, AZ - Feb 3 TBA
Yverson, SUI - Apr 7 -8 @urakancrossfit
Ma Strength Summer Camp, CHN - May 29 - Jun 12
Goiânia, BRA - Jul 6 -8 @manahaucrossfit
In order to maximize the most weight an athlete can catch safely for #snatch and #cleanandjerk, it is important to achieve a position that maximizes loading on large muscles while preserving a stable shoulder position. To do this #Chinese athletes are taught to look down (or through) and turn the arms inward as demonstrated by #LuXiaojun during this 170kg snatch.
Looking upward shortens the levator scapulae and prevents the scapula from rotating outward when the arm is overhead. Additionally, externally rotating the arm allows for greater shoulder flexion. Combined, these forces create a large stress on shoulder and biceps which can lead to pain or injury. The Chinese technique shifts the load to the midback muscles which are larger and stronger than the shoulders and biceps, hence allowing the athlete to support more weight while reducing shoulder stress.
In our seminar experience, athletes who experienced shoulder pain during #Weightlifting or #CrossFit are able to lift pain free using this technique. If you want to learn more #Chineseweightlifting techniques to reduce stress on the joints, contact us to host #MaStrength seminars for 2018! Additionally the signup is closing soon for the MaStrength winter camp. This will be a very special camp so if you’re on the fence about joining, sign up today!
In China, athletes are cued to stick the chest out through the entire range of motion of the #snatch and #cleanandjerk. The advantage of this movement is that it keeps the athlete close to the barbell especially during the extension and transition to catch. Additionally it allows the barbell to reach a greater height without any extra work from the legs. These advantages help the athlete maintain straight arms through the deadlift portion of the lift which allows for a more explosive extension and better overall rhythm between the extension and the catch.
It is very easy for the chest to cave in when the barbell is above the knee which can force the barbell away from the athlete during the extension. Therefore, athletes practice lifting from the blocks to train the chest position as shown by this young lifter. Notice how he pushes his chest out once he begins to exert force and maintains it outward through the lift. Even though he shifts his balance too far backward during the movement, his chest position allowed the barbell to move upward and he caught the barbell near it’s apex. With better balance he will be able to transfer energy more vertically.
So if you find yourself hitting the barbell outward, riding the barbell downward, bending your arms during the desire, or leaning away from the bar during your #Weightlifting training, then examine your chest position. You should feel your pec muscles working to stabilize you during the pull. If you need help with this concept join us for the last few #chineseweightlifting of this year or join us in China for the #mastrength winter camp!
Rome, ITA - 11/11-12 @CrossfitCasalpalocco
Wormerveer, NED - 11/18-19 @CrossFit075
❓ Open - November 25-26 (especially for Iceland )
Shenzhen - CHN December 3
Winter Camp - CHN December 6-21
Chengdu - CHN December 10 (coming soon)
Xi An - CHN December 23 (coming soon)
Amberg, GER - 1/6 @CrossFitamberg
Rhythm is an optimal condition for a successful #snatch and #cleanandjerk. In #Chineseweightlifting the technique principle of rhythm refers to using the largest muscles to exert the largest and most concentrated force in a coordinated pace which can help improve the athletes technique and lift more weight.
Lifts with good rhythm do not seem so fast, but rather they look quite relaxed while easily lifting heavy weights. A good example of this is Mo Yingxiang (62kg, 140/170). Off the floor the deadlift looks slow and difficult but he maintains his position through the point of contact which allows him to move the barbell quickly through the extension. Many amateurs would try to pull harder off the floor or change position to gain speed earlier but this will take away from their ability to exert vertical force which makes the extension harder and less efficient. In these cases the body move fast but the barbell moves slowly and the rhythm is not clear.
So don’t rush your lifts. Instead learn proper rhythm to be maximize your #olympicweightlifting and #CrossFit potential. If you would like to develop this rhythm for yourself and learn how to teach it, check out the last #mastrength seminars and #Weightlifting camp for this year!
Houston, TX - 10/21-22 @SnatchFitCorp
Gold Coast, AUS - 10/28-29 @Raw_iron_
Rome, ITA - 11/11-12 @CrossfitCasalpalocco
Wormerveer, NED - 11/18-19 @CrossFit075
❓ Open Nov 25 contact us to host
Shenzhen, CHN - Dec 2
Sichuan, CHN - Dec 6 - 21
Amberg, GER - 1/6 @CrossFitamberg
If you’re curious about attending the #mastrengthcamp in #China then check out @allan_king_panda #ChineseWeightlifting experience! For more info, send us a message!
Skills can never be one’s burdens—Chinese proverb
Athletes must continuously sharpen their technique in order to utilize their strength more effectively. In #chineseweightlifting good technique depends on the athlete learning four attributes: 1) understanding the concept of their movement, 2) developing self-awareness to know the strong and weak points in their movement, 3) knowing on how to correct your movement, and 4) repeating this process with progressively heavier weights.
Determined to put up a fight at 2017 China National Games, here we see 69kg Olympic champion #LiaoHui working on perfecting his #cleanandjerk technique with 205kg. Unfortunately, his training was not sufficient to overcome his opponent, so even at his level, it’s necessary to improve his skill to become champion. So always strive to improve your #Weightlifting skill.
If you want to learn how to enhance your skill for #olympicweightlifting and #CrossFit then check out the following opportunities to work with us:
Brooklyn, NY - 9/16-17 @MurderofCrowsBarbellClub
Messina, ITA 9/30 @CrossFit.Zancle
Rome, ITA - 10/7 @CrossfitCasalpalocco
Somerset, MA - 10/14-15 @Strategicstrong
Houston, TX - 10/21-22 @SnatchFitCorp
Gold Coast, AUS - 10/28-29 @Raw_iron_
❓ Open Nov 4, 11, and 25 contact us to host
Wormerveer, NED - 11/18-19 @CrossFit075
❓ Open Dec 2, contact us to host
Nothing can be accomplished without norms or standards—Chinese proverb
69kg Olympic champion #ShiZhiyong recently one the 2017 China National Games. Many people ask about his lifting style which brings up the topic between technique and style. In #chineseweightlifting, it is understood that athletes have different builds and hence different strengths, therefore there will be minor technical differences between athletes even in the same weight class. But what’s important is that all athletes follow the same fundamental standards outlined by the 5 words.
This means keeping the your balance through the pull (close), allowing the barbell to move quickly (fast), shortening the pull t othe greatestextent under the premise of maximizing vertical force (low), exerting your muscles in a coordinated and fluid way (rhythm), and minimizing horizontal forces to catch the barbell directly over the center of their feet (stable). You can watch this 205kg #cleanandjerk he performed in training, which is 7kg over his National Games performance. This kind of performance is not magic, it has to be achieved following norms and standards. If you want to implement professional standards to your lifting, join us this December for the upcoming #mastrengthcamp or one of our seminars at:
In #Chineseweightlifting the athlete must exert the forward forces of ankle and hip in equal magnitude with the backward forces produced by their knees and shoulders. This is especially true during the #squatjerk.
Here we see 2 successful #cleanandjerk from #LuXiaojun at the 2017 National Games which he won easily. Notice how the timing is the same on the clean but also notice how the timing during the dip and drive are not the same. The reason for the difference is because on the left frame (191kg) his forward force was greater than his backward force so shifts forward during his dip which disrupts his ability to transfer his energy upward which then slows the barbell and affects it’s height. As a result of this, he has to push longer on the barbell to achieve optimal height but he also has to hop forward to stabilize and go down slower and shallower than the right frame (196kg) where he keeps his balance over his original location by exerting horizontal forces in equal magnitude.
So if you find your #Weightlifting movements are slow, make sure that you’re not drifting forward or backward, and instead equalize your horizontal forces. To learn how equalize your forces for the #snatch and #cleanandjerk, make sure to check out our upcoming seminars:
West Berlin, NJ - 9/9 @CrossFitFurion
Brooklyn, NY - 9/16-17 @murderofcrowsbarbellclub
❓ OPEN - September 23
Messina, ITA 9/30 @CrossFit.Zancle
Rome, ITA - 10/7 @CrossFitCadalpaloco
Somerset, MA - 10/14-15 @strategic_strong
Houston, TX - 10/21-22 @snatchfitcorp
Gold Coast, AUS - 10/28-29 @raw_iron_
When supporting the barbell overhead for the #snatch, #cleanandjerk, and most other overhead assistance movements, athletes must have a strong #rotatorcuff to stabilize the humerus into the #shoulder socket.
Sometimes beginners will lack #strength, stability, or awareness to internally rotate the shoulders while high level athletes will need greater shoulder stability in order to attempt new personal bests more safely. Additionally, injured athletes may engage their rotator cuff in a delayed fashion. In #chineseweightlifting the solution in these cases is to perform banded stabilization drills as shown here from our latest #mastrengthcamp. A partner helps introduce randomness to the position which forces the athlete to react and engage the rotator cuff reflexively. This is useful since #Weightlifting movements occur very quickly.
So try this out if you feel unstable or weak overhead, or are easing back into #olympicweightlifting. If you are interested in learning more and would like to host a #mastrength seminar in your area please message us! We’re especially looking for anyone who can host either:
September 3
September 23
October 8
November 4
The #mastrength winter camp is open for registration! Join us this December 6-21 in China to train with professional Chinese weightlifters and coaches!
You will learn #chineseweightlifting, #bodybuilding, and #strength training techniques to enhance your #Weightlifting and #CrossFit performance or coaching! More details at:
#ChineseWeightlifting programs include #bodybuilding movements to build size and functional #strength for #olympicweightlifting movements. For example, attendants from prior #mastrength seminars and #mastrengthcamp know the importance of letting the chest take the load during the pull. One such movement to train this is the behind the neck #pullup.
While other types of #pullups are used, this variation allows for more emphasis on rhomboids and lower traps as well as the pectoral muscles. Strengthening these muscles will allow the athlete to avoid bending the arms or shrugging the traps early in the pull. So try incorporating this variation in your #Weightlifting sessions if you feel comfortable performing it.
If you would like to bring #chineseweightlifting technique to your area, we are also looking for hosts for the following dates so if you know anyone interested, please have them contact us!
❓ OPEN - Aug 19-20
❓ OPEN - Sep 2-3
❓ OPEN - Sep 23-24
When teaching #chineseweightlifting technique it is important to fire the glutes quickly so that the hips produce a forward force that is balanced out by the backward force produced by the knee. Balancing these forces allows the athlete to maintain balance and allow the hips and knees to exert almost a pure upward force in the bar during the #snatch or #cleanandjerk. If muscles do not fire quickly then one strategy is to use a stick to create a responding contraction in order to force the glutes to fire and bring the hips fully through.
During the #mastrengthcamp in Fujian, Coach Wang from our staff used this method for athletes who had difficulty firing their glutes in their own or overcoming leaned habits. So if you have an athlete who has trouble activating certain muscles, try inducing a responding contraction. Otherwise athletes will compensate in other ways such as relying on the lower back to bring the bar into the hips which prevents the legs and hips from fully straightening.
If you want develop effective muscular activation and professional motor patterns to improve your #olympicweightlifting or #CrossFit training, DM us to join our winter camp in China or join any of our upcoming seminars:
Huntington, NY - July 1 @CrossFitdixhills
South Wales, UK - July 8 @rcf365
Chandler, AZ - July 15-16 @East_valley_CrossFit
Kelowna, CAN - July 23 @VikingsWeightliftingClub
Honolulu, HI - July 30 @takennotgiven
Melbourne, AUS - Aug 5-6 @gwperformance
Sanford, ME - Aug 12-13 @CrossFit207
❓ OPEN FOR HOSTING- Aug 19-20
Shanghai, CHN - Aug 26-27 @CrossFitcarol_sh
❓ OPEN FOR HOSTING - Sep 2-3
❓ OPEN FOR HOSTING - Sep 23-24
CHN - Dec 6-21 Strength Winter Camp
We emphasize to keep the chest out and elbows up when performing the #snatch or #cleanandjerk in order to keep the barbell and body close through the entirety of the #weightlifting movement and allow the barbell to obtain maximum speed. Additionally, the athlete can continue to exert force onto the barbell if they maintain the chest out and elbows up. This emphasis helps satisfy the principles of “close” and “fast”.
During the 2017 #mastrengthcamp our team visited the Wu Shude school of Weightlifting were young athletes learn basic #chineseweightlifting principles. The coach guides the athlete to the correct position and hold it to obtain muscle memory and let them familiarize themselves with balance. In our seminars we have athletes hold this position as well. So if you find yourself losing energy, speed, or balance in the pull them try out this drill. If you want to learn more about the Chinese #olympicweightlifting approach then check out our seminar schedule in our bio link. We are also looking for hosts for the following dates so if you know anyone interested, please have them contact us!
❓ OPEN - Aug 19-20
❓ OPEN - Sep 2-3
❓ OPEN - Sep 23-24
In #chineseweightlifting another way to examine the concept of “low” is during the extension of a #snatch or #clean. Some athletes extend the ankle too much or too little which can throw the athlete of balance or reduce the amount of force they can exert, both of which waste time which can be used to achieve a low position. The preferred method is to extended with pressure firmly on the ball of the foot.
During 2017 #China #Weightlifting nationals, our friend #luxiaojun demonstrated a perfect extension during his 164kg snatch and achieved a very low catch position. By keeping his pressure firmly on the ball of the foot, he was able to maintain his balance, exert force through the entire extension, and stay connected with the ground to immediately come down quickly. Had he exerted more force them he would have extended onto his toes and that would affect his balance and timing. Extending lower would have sacrificed power and height.
So if you’re experiencing difficulty getting into a low catch in your #olympicweightlifting and have adequately mobility to do so, then examine your extension as possible culprit. If you still have trouble then join at our upcoming seminars below or contact us to host one in your area!:
Ma Strength Camp, CHN - May 30 - Jun 13
Seoul - June 16-17 @abc_CrossFit
Arlington - VA June 25 @CrossFitadaptation
Huntington, NY - July 1 @CrossFitdixhills
South Wales, UK - July 8 @rcf365
Chandler, AZ - July 15-16 @East_valley_CrossFit
Kelowna, CAN - July 23 (COMING SOON) @VikingsWeightliftingClub
The concept of “low” is important for maximizing your results. #Chineseweightlifting research shows that your full lifts should always be stronger than your power versions because a higher catch requires a longer and higher pull and less time transitioning around the bar. This requires more work and hence will limit the athlete moreso than a lower catch. Additionally lifting higher can influence your rhythm to catch weight.
In this example, reigning Olympic champion Shi Zhiyong (69kg) attempted to power #cleanandjerk his 175kg attempt at 2017 China #Weightlifting Nationals but missed due to not getting deep enough to catch the jerk. You can see that he achieved great height on the bar but he was limited in the ability to catch it. Only by going lower in his next attempt was he able to conserve energy and time to catch the weight. So go “low” to maximize your #olympicweightlifting potential.
If you have difficulty achieving a low position and would like to learn strategies to successfully get low then check out the #mastrength seminars page in the bio link. If you’re interested in hosting our know someone interested, we are looking for hosts anywhere in the world for the following dates:
July 8
August 19
August 26
September 9
September 23
For dates in October and November, please message us!
Most lifters will breakdown technically at a certain percentage of their max but the long-term goal of #chineseweightlifting training is for this breakdown to occur as close to your max as possible. In order to achieve this, athletes should focus on the quality of their lifting and build volume there until build the required strength, speed, and technique to attempt heavier weights.
For example, here we show a compilation of heavy lifts from #mastrength friend #tiantao: 300kg #squat double, 210/220/225kg #cleanandjerk (which is his max CJ to date)! Notice how the quality remains high in his #strength movements as well as his #weightlifting movements. This allows him to avoid injury and prepares him for high intensity lifts.
So focus on the quality of your training, don’t rush into heavy weights and you will achieve greater results in the long run. If you want to invest in the quality of your lifting then join us in China for 2 weeks of #olympicweightlifting can training at the #mastrengthcamp by clicking the link in our bio. Or check any of our upcoming seminars:
Hangzhou, CHN - Apr 15
Doral, FL - April 22
❓ Open for US - April 29
Gafanha de Nazare, POR - May 6-7
❓ Open for US/UK - May 13
❓ Open for US - May 20 or 21
Singapore - May 27 (coming soon)
Ma Strength Camp, CHN - May 30 - Jun 13
Seoul - June 16-17
Arlington - VA June 25 (coming soon)
TBA - July 1 ❓ Open worldwide! - July 8
Chandler, AZ - July 15 ❓ Open worldwide! - July 22, 29, and August 5
Sanford, ME - August 12
In #Chineseweightlifting the concept of ‘close’ is the foundation of good technique. ’ Close’ means the athlete and barbell must be close to each other in order for their respective center of gravity to be close. This will allow the athlete to #snatch and #cleanandjerk more easily, more quickly, more rhythmically, and catch lower with more stability.
If you have difficulty keeping yourself close to the bar or vice versa during your #olympicweightlifting, try out this drill demonstrated by Hong Weichen during the #MaStrengthCamp. This drill can be done with an empty bar before or after your session so that the athlete can be conscious of their relationship to the bar through the entire lift and activate the proper musculature to keep the bar close. There should be no wobbling or leaning back throughout the transition and the bar should graze the body from the shin until it passes the chest. If you scrape yourself then it may be indicative that you are introducing too much horizontal force.
So try this out whenever you perform technical training and lay a solid foundation to fully unlock your potential. If you want to learn more #weightlifting techniques check out our upcoming seminars or message is if you’re interested in hosting:
Clearwater, FL - April 1
Hangzhou, CHN - Apr 15
Doral, FL - April 22
❓ Open for US - April 29
Gafanha de Nazare, POR - May 6-7
❓ Open for US/UK - May 13
❓ Open for US - May 20 or 21
Singapore - May 27 (coming soon)
Ma Strength Camp, CHN - May 30 - Jun 13
Seoul - June 16-17
Arlington - VA June 25 (coming soon)
TBA - July 1
❓ Open worldwide! - July 8
Chandler, AZ - July 15
❓ Open worldwide! - July 22, 29, August 5
Sanford, ME - August 12
In #Chineseweightlifting philosophy, the word ‘fast’ is used to coach lifters to maximize vertical force. 'Fast’ means the ascending velocity of the barbell should be fast. To do this, weightlifters should pull it with smooth but great power while staying close to the barbell so that they can impart more force with their body. Additionally, weightlifters should #squat quickly to continue pulling the barbell with the arms to an overhead position.
Our friend #LiaoHui (69kg) demonstrates the element of fast quite nicely during a 160kg #snatch. Notice how he he moves smoothly and stays very close to the bar on the way up and down. This allows him to move quickly while also making the barbell move quickly. If you want learn how to properly build speed for your #olympicweightlifting, check out our upcoming #mastrength seminars and #weightlifting camp or contact us to host one!
Clearwater, FL - Apr 1
Hangzhou, CHN - Apr 15
Doral, FL - April 22
❓ Open for US - April 29
Gafanha de Nazare, POR - May 6-7
❓ Open for US/UK - May 13
❓ Open for US - May 20 or 21
Singapore - May 27 (coming soon)
Ma Strength Camp, CHN - May 30 - Jun 13
Seoul - June 16-17 (coming soon)
❓ Open worldwide! - July 1, 8, 15, 22, 29
Sanford, ME - August
