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The second word behind Chinese weightlifting philosophy is “fast” which means the ascending velocity of the barbell should be fast so the barbell can continue moving quickly and upward on its own after extension. Here we see our friend Lu Xiaojun warming up at 2015 World’s with a 100kg muscle snatch before going into snatch.

This strategy conditions him to pull light weights fast while maintaining his pulling technique. So if you struggle with speed, try conditioning yourself to move faster early on using muscle snatch before transitioning to power snatch or snatch. If you want to learn the Chinese approach to pulling, check out our website to join us in China this December for the #mastrengthcamp or our seminar this weekend near Chicago @crossfit155, or November in Vancouver @ampfit, Florence, Italy at Box Audax; Perugia, Italy @crossFit_perugia, and December in Bradenton, FL @suncoaststrength ! #mastrength #mastrengthweightlifting #mastrengthyourstrength  #chineseweightlifting #snatches #snatch #cleanandjerk  #pulls #pesistica

The foundation behind Chinese weightlifting philosophy is the concept of “close.” It allows a lifter keep their balance and maximally apply and direct one’s upward force. Notice how this lifter maintains the same balance throughout the pull by keeping the bar close on the way up and way down such that there is no gap between the bar and himself.

So when training your pull, keep the bar close so that your eccentric and concentric portions are as similar as possible. This will also help develop your muscle memory as well so you can progress faster. If you would like to learn how to maximize your pull, check out our website to join us China this December for the #mastrengthcamp or our upcoming seminars near Chicago @crossfit155, Vancouver @ampfit, Florence, Italy at Box Audax; Perugia, Italy @crossFit_perugia, and Bradenton, FL @CrossFit 941! #mastrength #mastrengthweightlifting #mastrengthyourstrength  #chineseweightlifting #snatches #snatch #cleanandjerk  #pulls #pesistica

In China, athletes are taught to stay in contact with the ground as long as possible during the snatch or clean. This allows athletes to continuously exert force into the bar throughout the entire lift and minimize the time needed to adjust for the catch. Hence athletes are encouraged to slide into their catch position rather than jump off the ground.

Here we see 3 different snatches from Tian Tao (175 at 85kg), Lu Xiaojun(174 at 77kg), and Liao Hui (158 at 69). Notice how their feet stay connected to the ground as they extend and how their feet stay low to the ground as they adjust to squat. Try this out if you ever feel like you lose control of the bar after extension or feel like you don’t have enough time to catch get under the bar. The last seminar opportunities for this year before our China weightlifting camp in December will be near Chicago, Vancouver, and Florence/Perugia. So check out the dates and sign up on our website or message us for more information! #mastrength #mastrengthyourstrength #Chineseweightlifting #snatch #weightlifting #olympicweightlifting #tiantao #luxiaojun #liaohui

Here we see Tian Tao (85kg) attempt an unofficial record of 230kg CJ. Part of the reason for this miss is because his dip was not straight which results in his hip force overpowering his knees. As a result, his balance moves forward and he  loses tension in the upper back. So during your technical training, pay attention to your balance in the dip and drive to make sure you balance your horizontal forces and maximize your vertical forces. If you want to learn more about balancing your lifting, join us this December for the 2016 Ma Strength weightlifting camp in China this summer!  See www.Chineseweightlifting.com/ mastrengthcamp for more details! #mastrength #mastrengthyourstrength #mastrengthcamp #Chineseweightlifting #tiantao #85 #cleanandjerk #squatjerk #weightlifting #strong #olympicweightlifting

Pause squats are popular among chinese professional teams for building muscle memory and strength. They are used during recovery training because they are 20-30kg less than regular squats which allows for relatively high intensity (due the pause) at lighter weights.

Here is a video after arriving from a long drive from University nationals with 170kg at 56 years old. Normally it’s possible to squat at least 200kg but after a trip it’s safer to make the movement more intense with a lighter weight. The key to effectively implementing them is to stay stable and tight in the bottom, and most Chinese athletes pause for about 2-3 seconds before rising smoothly. To learn more about Chinese technique and training methods join us in our upcoming seminars or winter weightlifting camp this December! #mastrength #mastrengthyourstrength #mastrengthcamp #chineseweightlifting #squat #backsquat #weightlifting #olympicweightlifting

When performing dips, pay attention to lead with the chest. On the way down, inclining forward and contracting the abs will put more emphasis on the chest. On the way up, focus on pulling your lats downward towards your hips, squeeze the glutes, and lead with the chest and lift your head to extend the body upward. This modification trains the athlete to push the chest out through extension which is an important quality during a pull.

Here we show our friend Lu Xiaojun performing this variation with 50kg. If you have trouble keeping your chest out during your pull and can perform dips comfortably, try this variation out. And check out Ma Strength belts if you need to attach extra weight! #mastrength #mastrengthyourstrength #chineseweightlifting #bodybuilding #weightlifting #olympicweightlifting