#olympicweightlifting

You gotta want it. #lifting #cleans #cleanandjerk #liftislife #gaintrain #deat #blapblap #fight #WillliftforStarbucks #Dannymademedoit #strength #training #olympicweightlifting #bluedynasty #olyconcepts

“I am not talented. I am just a workaholic.” – Dimitry Klokov. Finally caught a PR I’ve been chasing for 6 long weeks!! The misses are from 6 weeks ago at my last max out session where I made 40 kilos. Snagging 41 kilos today never felt so good! Already hungry for more. #PR #TimeforIcecream #BlueDynasty #Gainzfordays #GainzLife #OlympicWeightlifting (at PR Palace)

It’s a happy happy day in the Sproul household. #GainzForDays #Protein #OptimumNutrition #GoldStandard #CakeBatter #CytoCarb #OlympicWeightlifting

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

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

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

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

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

#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