#snatch
Tomorrow #bae competes in the #SunshineStateGames, and I’m so excited!! Thanks to many friends and family helping me out, I am able to travel with him and see him compete. I know he’ll kill it!! If all goes well, he’ll qualify for Nationals and Universities. #mcmeveryday #justsproulwithit #weightlifting #adidas #batman #snatch #snatchysnatch #lifitng #olylifting #liftingfaces #fitness #barbell #olyconcepts #gaintrain #toottoot (at Altamonte CrossFit)
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Got to load up with some big girl kilos for my workout this evening. Back squats for 4x6 at 70%. I’m officially pooped. #squat #kilos #olylifting #olympiclifting #gainz #girlgainz #gymgirl #snatch #corestrength #barbellife #lifting #iwillwhatiwant #idowhatiwant (at Camargo Oly Concepts)
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
A fight between a dragon and a tiger—Chinese proverb
When two equally strong opponents meet, it becomes even more important to have a stable and accurate lifts. After years of competing against each other, #ShiZhiyong finally beat #LiaoHui for the first time in an awesome showdown at the 2017 China National Games.
Part of this success is due to Shi’s higher success rate and greater stability. Shi went 3/6, almost bombing out in the #snatch but Liao went 2/6 and was less stable in the #cleanandjerk which made it more difficult for him overcome. While both athletes are world and Olympic champions, and both pushed each other to their limits that day, both will have to increase their success rates to regain or retain their dominance over the other.
If you want to learn how to increase your success rate for better #Weightlifting or #CrossFit performance then check out our upcoming seminars and camps!
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
Amberg, GER - 1/6 @CrossFitamberg
In #Chineseweightlifting the athlete must exert the forward forces of ankle and hip in equal magnitude with the backward forces produced by their knees and shoulders. This is especially true during the #squatjerk.
Here we see 2 successful #cleanandjerk from #LuXiaojun at the 2017 National Games which he won easily. Notice how the timing is the same on the clean but also notice how the timing during the dip and drive are not the same. The reason for the difference is because on the left frame (191kg) his forward force was greater than his backward force so shifts forward during his dip which disrupts his ability to transfer his energy upward which then slows the barbell and affects it’s height. As a result of this, he has to push longer on the barbell to achieve optimal height but he also has to hop forward to stabilize and go down slower and shallower than the right frame (196kg) where he keeps his balance over his original location by exerting horizontal forces in equal magnitude.
So if you find your #Weightlifting movements are slow, make sure that you’re not drifting forward or backward, and instead equalize your horizontal forces. To learn how equalize your forces for the #snatch and #cleanandjerk, make sure to check out our upcoming seminars:
West Berlin, NJ - 9/9 @CrossFitFurion
Brooklyn, NY - 9/16-17 @murderofcrowsbarbellclub
❓ OPEN - September 23
Messina, ITA 9/30 @CrossFit.Zancle
Rome, ITA - 10/7 @CrossFitCadalpaloco
Somerset, MA - 10/14-15 @strategic_strong
Houston, TX - 10/21-22 @snatchfitcorp
Gold Coast, AUS - 10/28-29 @raw_iron_
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
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
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
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
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
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
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
