#mastrengthcamp
In #China, the hang #snatch becomes a more important training exercise as an athlete develops. This is due to two reasons: first we teach #Weightlifting technique from the ground up so athletes can learn how to trace the barbell smoothly up and down the body. This lays the mental and physical foundation to lift from any location.
Second, as the weight gets heavier, athletes will be more fatigued when they reach the extension so they need to develop their strength and endurance from the hang. Here we see a 62kg 16yo boy during the winter #mastrengthcamp developing his strength and endurance from the hang with 130kg, over double bodyweight.
So make sure you lay your foundation first before rushing into hang work. If you need help building your foundation from the ground up, check out the upcoming Ma Strength seminars or contact us to host in your area! We travel worldwide!
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Clearwater, FL - Jan 27 @CrossFittriumph
Seattle, WA - Feb 3 @rocketcrossfit
Las Cruces, NM - Feb 10 @desertdevilcrossfit
Tuscon, AZ - Feb 17 @telosstrength
San Diego, CA - Feb 24 @validus_weightlifting
❓ Open - Mar 3
❓ Open - Mar 10
Lancaster, PA - Mar 17-18 @chupacabracrossfit
❓ Open - Mar 24
Wormerveer, NED - Mar 31 - Apr 1 @CrossFit075
Yverson, SUI - Apr 7 - 8 @urakancrossfit
❓ Open - Apr 15
❓ Open - Apr 22
Small changes lead to big influences. When performing a drop #snatch, push press, #squat jerk, or other seminar movement, it is important to engage your core to keep your torso stabilized and transfer energy from the legs. During the #mastrengthcamp we saw China’s Zeng Mei (48kg) performing a 95kg drop snatch.
On the left the core is unstable and buckles slightly while on the right the core is tight. If you can’t see this, notice how the plates on the left move forward in the dip while on the right side the plates move straight down. This forward movement creates more distance between her center of gravity and the barbell’s gravity which requires her to exert a greater backward force to stabilize. But she ends up rocking backward and takes longer for her to stand. Over time this can overstress the joints and result in injury. On the right side, she maintains her balance and goes down smoothly and vertically.
At heavy weights, a small change like this can result in injury. At light weights these changes can ingrain poor motor patterns. We teach athletes and coaches to be aware of small changes that have big influence on performance and safety. If you would like to learn more, join us at the upcoming Ma Strength seminars and camps:
Clearwater, FL - Jan 27 @CrossFittriumph
Seattle, WA - Feb 3 @rocketcrossfit
Las Cruces, NM - Feb 10 @desertdevilcrossfit
Tuscon, AZ - Feb 17 @telosstrength
❓ Open Feb 24 - Mar 24
Lancaster, PA - Mar 17-18 @chupacabracrossfit
Wormerveer, NED - Mar 31 - Apr 1 @CrossFit075
Yverson, SUI - Apr 7 - 8 @urakancrossfit
Ma Strength Summer Camp, CHN - May 29 - Jun 12
Goiânia, BRA - Jul 6 - 8 @manahaucrossfit
The key to an effective jerk is to efficiently transfer energy from the floor through the body. One part in achieving this to position your elbows at the minimal angle that achieves a stable rack position. This angle is largely determined by the relative length of your humerus and forearm but the result is that many lifters will have a lower position than they are used to.
For example, watch this 155kg #cleanandjerk by a 16yrs old 62kg lifter during the latest winter #mastrengthcamp. Even after a hard clean you can see that his jerk is very powerful. Notice how his elbows are not very high and his forearm is not parallel to the ground. There is no need to cue “elbows up” because he has already achieved his most powerful position. In fact he would lose power in doing so!
So make sure your positions allow you to transfer force as effectively as possible. Especially if you struggle with the jerk after a clean. If you want to find out your most effective positions then join us at Clearwater, FL - Jan 27 @CrossFittriumph
Seattle, WA - Feb 3 @rocketcrossfit
Las Cruces, NM - Feb 10 @desertdevilcrossfit
Tuscon, AZ - Feb 17 @telosstrength
❓ Open Feb 24 - Mar 24
Wormerveer, NED - Mar 31 - Apr 1 @CrossFit075
Yverson, SUI - Apr 7 - 8 @urakancrossfit
Ma Strength Summer Camp, CHN - May 29 - Jun 12
Goiânia, BRA - Jul 6 - 8 @manahaucrossfit
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!
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:
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
#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
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 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!
We have posted before about the benefits of speed pulls for developing rhythm in pulling under the bar with the whole body. There’s another variation that has greater carryover to developing rhythm and speed for the #snatch and #cleanandjerk: speed pulls with split. Here we see China national bronze medalist Tang Fupu (69kg) perform this version of speed pull with 130kg during the #mastrengthcamp this past December.
Splitting the feet into your normal catch position drops the body faster than without split and trains the athlete to stay even more coordinated during the pull under. This results in a faster and stronger catch. So try these out if you already use speed pulls in your #weightlifting training. If you interested in learning other #Chineseweightlifting for your #olympicweightlifting, check out any of our upcoming seminars:
Kirrawee, AUS - Jan 14-15 @CrossFitkirrawee
Seattle, WA - Jan 28 @rocketcrossfit
Louisville, KY - Feb 4 @bluegrassbarbell
Olathe, KS - Feb 11 @CrossFit_olathe @Coachjsg
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 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
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
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
