#squatjerk

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_

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

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