Topic: Strongman and Oly lifts

[Will Rouse]

All,
I am looking got increase my push press and power clean / pwr snatch with hopes that increases in these lifts as well as ft sq and b sq and dl will improve my performance of the events at strongman contests.


 I am not looking for any programs per say, mostly because I don't  want to be an oly lifter,   but I was wondering what has helped the members of the board the most with their power clean and push press/ push jerk? 

My form is a work in progress on the clean and on the overhead stuff my lifts stall out half way up (possible lock out problems) 


Thank you for any help you can be


Will

[Matt Erdman]

For me, all those lifts increase with my back squat (full squats). I have found that front squats done for speed (60-70%x3) helps my jerk drive.

Your form needs to be good and consistent on the lifts you want to improve.

[Will Rouse]

Matt,

Do you use jerk drives in your training?  Are they better than speed ft squats? 

[Matt Erdman]

Matt,

Do you use jerk drives in your training?  Are they better than speed ft squats? 

I have used them, but saw no benefit.

[Arden Cogar Jr.]

Will,
  I have the luxury of training with a few inhuman folk you may have heard of - Brian Siders and Phil Pfister.  Both are not from this planet - one in sheer human size; the other in sheer human strength.  But I've watched them both improve their pressing substantially over the past 10 to 12 years. 

  Brian is more about high volume of work load and sheer strength.  Phil had to improve the power of all the core stabilizing muscles to increase his overhead capacity.  At 6'7", and being long limbed, the overheads were one of his weaknesses until a few years ago.

  For myself, and I am NOOOO way near their capabilties in the overhead movements, I found a similar power outage as you - after the jump.  I would say you are NOT getting all you can get out of your dip and drive. 

First, the drip and drive are extremely important.  I've found that I need to take time and compose myself in the rack position.  Then turn my toes out and bring my heels a bit closer together.  At that point, I contract my glutes, erectors, and hamstrings.  The contraction of the glues and erectors is something conscience.  The contracting of the hammys is simply bringing tautness or however the word is spelled.  At that point, I allow my knees to bend forward over my toes while keeping all the weight on my heels.  I then jump driving from my heels up onto my toes.

Second, and most importantly, 0dds are, if you're into strongman, and not weightlifting, you're holding the bar with your wrists.  Bad move. You've got to find a way to hold the bar or axle in the rack position.  You are not providing a stable platform by which to use the power generated by the dip and drive.  You have to consciencely bring your front delts forward and contract your lats like a bodybuilder lat spread.  That will create a groove right beneath your chin for the axle to set very stable.  From that you have a platform by which to apply the power generated by the action described above. 

Third, when you jump, throw your chin and head back to get it out of the way, then immediately as the OLYmpic coaches say it, "stick your head through the window" once the bar/axle is likely at the point where you stall.   If you have the 2008 WSM on video, watch Dave Ostlund do the Viking Press - not the best form, but he's a very skilled back leaner and very efficient at getting his head through the window without the necessity of jerking the bar.

I don't know if this helps you, but I know a little too much about the subject.  Phil and I have learned a lot from one another over the years.  Brian is a machine and what his body can do is awe inspiring. As I see it, He's only gonna get even stronger and better at the events and at powerlifting.

Ask some more specific questions and I'll do my best to answer.

All the best,
 Arden

[Will Rouse]

Arden,
Those guys are beasts!!!! Thanks for the tips.   I really think that getting my elbows up will help some, as many times when I miss a lift the bar get out in ft of me.  So I will start getting my wrists and tris more flexible.  Also how important is the FT squat for jerking or push pressing? I also think being 6ft 3in tall maybe contributing to my challenge, do either of those two do any lockout work?   

Thanks
Will 

[Erik Blekeberg]

Hey Will,

I too compete in strongman and have a pretty heavy olympic weightlifting background. I found my single biggest advantage from weightlifting to strongman to be my flexibility (in shoulders and hips) that allows me to catch weight and the dip and drive of the jerk. It really is just working the pulls and practicing the movements. Also, when you get more experience under your belt, try split cleaning the Axle. I find it much easier on my body than the continental clean. I am not built like the heavy weight strongman so I have to use speed. Good training to you dude.

[Will Rouse]

All,
What are some drills I can use to improve my power clean?  Basically I have been doing them before my Ft Squat training (either 3x5 or 3x3 adding weight each set). 

Also what are some good shoulder flexability exercises ? Shoulder dislocations?

Thanks in advance

Will