Topic: Random Tips, Resources, Inspiration, etc

[Matt Rupiper]

I get a lot of people asking me how to squat deeper (newbie Oly-lifters) without rounding out the back.  I have them hold onto the rack with both hands, feet shoulder width and sit way back maintaining back position/lordosis and upright torso. They'll feel the hip joint lock up and back position goes next.  Adjust stance width and feet position (in/out) until you can attain max depth with back position and hello to your squat stance (gives a good feel of squatting with vertical torso).  I use this for warm-up and hip mobility.  Some call it scouring (a hip special test in the rehab world), just doing it in weight-bearing instead of on back.  Change stance width, feet position, internal/external rotation of thigh while in bottom position to get the whole joint loosened up. The key is to get them feeling the motion at the hip and keep that back set, which is opposite of those just learning the sport and squat.   

Have a good one....

[DAVE PETERSON]

 
  Matt , I go all the way back to 1975 when I really started my "Schooling in Olympic lifting & Training " . It all began when I started training with Fred Lowe and believe he really knew the proper way to do back squats . I would say that's it's important not only to have the bar high on your back , but also as you say the proper foot stance , too. To get the most out of Oly squats , make sure your trainees are putting their weight back on the heels of their feet and of course standing straight upwards all the way down and up . Back in the 70's and 80's when Fred and I trained together , there would be upwards of 30 or more people who would stop their workouts just to watch him do squats ! Of course , at a height of 5 ' 3 ' you could say he was built for squatting !

                       Dave Peterson,Michigan LWC

[Arden Cogar Jr.]

If you wish to become more technically proficient with a movement, only work on one element at a time.  Master that element, then move on.

All the best,
  Arden

[Andy Dick]

When you are finished your workout and are waiting for somebody else to finish hers so that you can drive her and yourself home, do not load up the bar to a +5 kg PR in the front squat and try to do an unspotted negative repetition with it after reading somebody's article on the internet, thinking you can bail out of it easily in the deep squat position. That's about all I can think of to offer.

Shaun LOL! 

[Erik Blekeberg]

I have 2.

1) With regards to coaching. Many have the tendency to over coach. There will be many problems when someone does their first snatch, pick the biggest problem first and fix it. Go one at a time down the list. Sometimes correcting one thing can fix others. Also, you never want to overload  the athlete with too many cues. "Stay over the Bar", "Jump/Extend". Those tend to be enough.

2) Spend ample time making sure your glutes are firing and that your hips are limber. Your body will thank you during and after the workout.

[Justin Ott]

I have noticed that powerlifters and bodybuilders that want to try Oly lifting have the same problems with flexibility;ie racking cleans (wrist flexibility) deep snatches(hip/leg flexibility). At least I had problems with this. All I can say is practice, practice, practice. It took months before I could rack a clean properly and after 1 year doing oly lifts I am still learning to  catch my cleans and snatches lower.

When starting oly lifts I found it beneficial to learn over head squats, front squats, push presses. Then once mastered move on to drop snatches, pulls, high hang snatches and cleans with light weight to practice technique. Also watch alot of youtube videos of the pros demonstrating proper technique.

[Andy Dick]

I'll counsel lifters to distribute their abdominal work throughout their workouts, some as warmup, some in between warmup sets for the exercises of the day, and some at the end.

I started trying this out this week and I love it!  Sometimes I rush my warm-up sets too fast and this helps me slow down and not rush things.

[Jamie Carruthers]

1. Try to understand and get to "know thyself" otherwise you will always be lost. 

2.  Create an atmosphere that promotes intensity and focus.