#mastrength

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

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:

http://www.Chineseweightlifting.com/wintercamp

#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

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 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

Support strength is an important component of #Chineseweightlifting. #Squat recovery’s are similar to jerk dips in that they are a type of supportive movement to help athletes get used to heavy weights. You can perform these at various heights, statically or dynamically, for a few seconds or longer depending on the objective. But this version with 350kg performed by #mastrength friend #LiaoHui (69kg) is particularly used for core strength in preparation for heavy #squats in later #Weightlifting training. Additionally they can be used within the session they can provide extra intensity after a squat session.
So if you find your #technique breaking down after a particular weight or want to add mass to your back, try incorporating squat recovery’s to make sure your support #strength is strong enough to keep your #balance and muscle tension. If you want to learn more about balance and technique, Jon is Toronto on March for our next seminar or message is to host one in your area!

# olympicweightlifting #pesistica #halterofilia #snatch #cleanandjerk #strappo #slancio

In order to maximize overhead stability during a #snatch or #cleanandjerk, it is important to shift the support to the back muscles. To do this, one must shift the head forward and downward slightly, and allow the shoulders to internally rotate as this happens. This restricts the elbows’ ability to bend and limits the shoulders’ ability to move backward but makes for a #strong position.

If you are not used to this, you can incorporate #bodybuilding movements such as plate raises as shown by #mastrength friend #LuXiaojun. Notice how the plates turn inward through the range of motion. This movement can add #strength and size to your shoulders while acclimating them to an internally rotated position. You can do this as a light warm-up or at the end of your #weightlifting session. Try them out and let us know how it goes!

If you want to build strength, size, and #Chineseweightlifting technique with professional Chinese weightlifters, check out the summer #mastrengthcamp link in our bio! Or check out our upcoming Toronto seminar @barbell101  #squatjerk #splitjerk #olympicweightlifting

When the barbell is overhead during a #snatch or #cleanandjerk, the entire torso forms the base to #balance and support the arms. Broad shoulders provide a wider lateral base while thick shoulders (along with thick back muscles) provide a wider frontal base. Therefore, it is important to use #bodybuilding exercises to widen your support base for #olympicweightlifting.

One exercise used for broadening the shoulders is the upright row as shown by #MaStrength friend and 2016 China Fall Nationals silver medalist Mo Yongxiang (62kg, 140/170). You can use a clean or snatch grip and perform sets of 10 at the end of your #weightlifting training or on light days. For more info on #Chineseweightlifting technique, join us at our upcoming seminars and #mastrengthcamp or message is to host one!

The #deadlift is a foundational movement for technique and #weightlifting strength. In order to build greater muscle memory for your #snatch or #cleanandjerk it is important to deadlift while keeping your balance and positioning as close to the technical movement as possible. 

Here we see some old footage of our friend #LuXiaojun (77kg) deadlifting 270kg, about 3.5x bodyweight! Notice how he avoids shifting his weight back to the heels and leaning back. Instead he keeps pushing off the ball of his foot and drives with the legs as he would for a clean. This allows for greater carryover which make his cleans easier. So be mindful of your positioning the next time you deadlift and see if you notice an improvement in your #weightlifting. If you would like a pair of the blue straps he’s using, they’re now available at the #MaStrength store:

http://www.chineseweightlifting.com/equipment/support/bluestraps/

#chinesweightlifting #olympicweightlifting #strong #mastrengthyourstrength

Tight hips prevent athletes from opening outward enough to lower the body in a deep position. This violates the concept of “low” and limits the amount of weight an athlete can catch. Correcting tight hips has the advantage of shortening the distance between the hips and the bar which allows the athlete to squat more upright. We’re currently at the #mastrength winter camp in Anhui, China where participants witnessed stretching exercises used by young Chinese gymnasts and weightlifters. Here we see one stretch for opening the hips.

The athlete places the bottom of their feet together while the partner supports their weight on a supporting surface so that the can gradually apply pressure. The time for each stretch depends on the athletes ability to relax and allow the hips to open up gradually. So if you have trouble squatting low, try this out with a partner and test your catch position. For an extra stretch, do this with your back on the floor rather than sitting up. #mastrengthcamp #Chineseweightlifting #weightlifting #gymnastics #squat #olympicweightlifting #mobility #flexibility

The final word behind Chinese weightlifting philosophy is “stable.” Stability helps guarantee a lift, conserve energy, and reduce the risk of injury. One way to train this is to build strength in your catch positions. Here we see our friend Lu Xiaojun (77kg) work on this by squatting 220kg from the bottom.

This particular method works for squat jerking but one could use back or front squats at various heights to emphasize their catch positions. So if you don’t feel comfortable, strong, or balanced in your catch, spend more time there to build those qualities. We now carry Chinese knee sleeves which you can buy at our store or at our upcoming seminars on Nov 26 in Perugia Italy @CrossFit_ perugia or Dec 3 in Bradenton FL @suncoaststrength! #mastrength #mastrengthyourstrength #Chineseweightlifting #weightlifting #olympicweightlifting #pesistica #strappo #slancio #snatch #cleanandjerk

The fourth word in Chinese weightlifting philosophy is “rhythm”, which is an optimal condition for maximizing the snatch, clean, and jerk. If the athlete doesn’t balance their horizontal forces, then they will have to compensate to lift the bar. So their strength won’t be be fully utilized and their movements will be slow even if they try hard.

One way to build your rhythm is through speed pulls. The time between the double tap of the feet should equal the time from when the bar enters the hip and the athlete lands. Here we see Wu Xiansu (69kg) work on his rhythm with 130kg during the #mastrengthcamp while his coach holds a stick to ensure that he achieves enough height. Try this out and see if your pulling rhythm is the same as you snatch or clean rhythm, you might be leaving some potential kgs on the table. To maximize your lifting, join us Nov 19 in Florence Italy at Box Audax, Nov 26 in Perugia Italy @CrossFit_perugia or Dec 3 in Bradenton FL @suncoaststrength! #mastrength#mastrengthyourstrength  #chineseweightlifting #snatches #snatch #pulls #cleanandjerk #pesistica #weightlifting #olympicweightlifting

Third word of Chinese weightlifting philosophy is"low". If an athlete can position their body lower then they do not have to pull the bar as high which saves energy and maximizes the amount of weight they can catch. Here we see long time Ma Strength friend Zhang Jie (62kg) get very low to stabilize his 145kg snatch during China nationals. 

One way this can be trained by holding a low position during your technical and strength work. This will help the athlete avoid riding down their catch and instead stick their landing without hesitation. So if your power snatch is heavier than your full snatch, work on the concept of low to maximize your lifting. If you want to learn how to incorporate the five words into your lifting join for our November seminars in Vancouver @ampfit, Florence, Italy at Box Audax; and Perugia, Italy @crossFit_perugia. Additionally you can join us in December in Bradenton, FL @suncoaststrength or for our 2 week #mastrengthcamp in China #mastrength #mastrengthweightlifting #mastrengthyourstrength  #chineseweightlifting #snatches #snatch #pulls #pesistica #weightlifting #olympicweightlifting