#olympicweightlifting

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

#Chineseweightlifting can be summed up in 5 words: close, fast, low, timing, stable. With these concepts you can exert your #strength maximally, consistently, and stay injury free. Here our friend #LuXiaojun (77kg) is able to #snatch 175kg with ease using these principles.

While many athletes focusing on moving fast, of the 5 words: close is the foundation; fast is the key; low is an important tool; balance yields a guaranteed result; and a coordinative rhythm is an optimum condition. If you find your snatch or #cleanandjerk come join us at our upcoming #Weightlifting seminars to maximize your technique and strength:
www.Chineseweightlifting.com/seminars

Clearwater, FL - Apr 1
Hangzhou, CHN - Apr 15
❓ Open for US - 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 for US/EU/Middle East/Oceania - July 1, 8, 15, 22, or 29
Sanford, ME - August 12-13
#olympicweightlifting

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

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 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

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