Topic: In tonights training session...

[Aussie]

I picked up on a few interesting things tonight though I think i had actually known previously, became more evident.

For starts when working on my clean & jerk, from the first pull...i had an epiphany about how to let the legs do the work, while my arms dangle *appropriately*. It's been a little while since doing direct from the ground work (except for clean / snatch pulls), so it was great to feel the quads doing a lot of work, with most of the pressure being on my heels.

On another note, I haven't done a lot of back squats in a while, since i've been focusing on the snatch movements. Stupid eh....but anyway...I have been doing a lot of overhead squats. What i'd noticed that my balance was better, as was getting out of the hole. On top of that, was once again, applying pressure mostly to my heels.  It's amazing how much difference having your feet spread the right distance & pointing out just right as well as having your chest up & arse up can make on the entire movement!!

comments?

[Mike Frost]

Whats up,

When doing a clean if you think about it your literally trying to stand up, so using leg drive is essiential... I can relate as my legs are very strong... this can help in the future aswell, where in my case Im more likely to fail in the lockout or press of a lift but will never get caught in an ATG stance, as I focus so much attention to my lower back, ass, hams ect.

Glad to hear your balance is improving in the snatch. IMO I wouldn't ever negelct back squats, the benefits are endless with back squatting. My workout plan has roughly equal amount of snatch balance, front squat, back squat ect. maybe a bit more for back squat but roughly even. It helps release more natural testosterone and makes your entire body stronger, stay squatting brother! Hope this helps

[bate18]

what was your epiphany for having your legs do more work? i have the problem of my hips shooting up in the first pull when the weight gets heavy

[Aussie]

what was your epiphany for having your legs do more work i

it was more of a physical epiphany. I had taken some on purpose time off from the clean (and jerk) so i could really focus on my snatch. When i got under the bar and as a good athlete applied pressure to my heels, held onto the bar & rose up, with my chest high, with my butt following, i could feel my quads working.  Obviously it's more of a personal experience & a bit hard to explain.

[John Way]

dont know exactly what to make of this, but to generalise I would recommend never to sacrifice technique or strength , therefore programs should be designed so that the (full) snatch (a more technical skill) is the 1 st or 2nd exercise in a daily session if necessary for that session - with the exception of power snatches (from ground or hang or 2-3 positions - power can be dumped anywhere), I feel the same way for jerks (especially for a weaker jerker).

Cleans, pulls, shrugs and squats are all similiar and can be put later in a session, unless a beginner is working on clean technique (or struggling to convert power to squat clean) , in which case put 1st in a non snatch session, or 2nd with full snatches. A more experienced lifter can opt to mix up a session a lot more for variety or as a challenge.

[Aussie]

So for example, doing something like..

Military Press
Snatch
Snatch Pull
Overhead Squat

would be an alright start? I was unable to go to my first weightlifting class today, i'll get there on monday tho

[Carl.C]

So for example, doing something like..

Military Press
Snatch
Snatch Pull
Overhead Squat

would be an alright start? I was unable to go to my first weightlifting class today, i'll get there on monday tho

Having a strong press doesn't necessarily carry over to a strong jerk. However, do your Olympic lifts at the beginning when you are fresh. Do the press at the end.

[John Way]

Aussie if you needded to work on your shoulders for some muscle MPs are fine, however they could just as well go at the end as tight shoulders may not profit your snatches

however if they were light MPs and you are just using them to warm up with then that might be OK

any reason why you are doing overhead squats?? ?balance