#snatches

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