Certified Eleiko Strength Coach...You can learn to lift by copying professional lifters technique....
Transcript of Certified Eleiko Strength Coach...You can learn to lift by copying professional lifters technique....
Weightlifting: Beyond the Physical
Instructed by Brandon Chien, CSCS, USAW Level 2 Coach, Certified Eleiko Strength Coach
...Is Not Powerlifting
...Is Not Bodybuilding
Weightlifting is a Sport
What is the Snatch?The Snatch is a barbell movement completed in one swift movement from ground to overhead. Typically
done with a wider grip.
Snatch
What is the Clean & Jerk?The Clean & Jerk is the iconic two part movement from the ground to shoulders, and then shoulder to
overhead.
Clean & Jerk
Common Myths
1. You can learn to lift by copying professional lifters technique.2. They are not deadlifts with a triple extension jump. 3. Olympic Lifting does not build strength and power, only express it.
Weightlifting as Meditation
“The Weightlifter’s destiny is
controlled by the nervous
system.”
(paraphrasing Joe Dube Sr.)
Weightlifters are Sensitive
A Weightlifter’s destiny is determined by their
SENSITIVITY to her:
● Nervous system
● Reflexes
● Tendons & Ligaments
● Healing cycles, both physically and
emotionally,
Weightlifting is like Archery
Controlling tension and then releasing it at
the right moment.
Being relaxed in a state of heightened fear is
a paradox, almost a Zen Koan.
It’s also like a dance routine.
Weightlifting is for Truth-Seekers
Weightlifters want to know the truth - can they
actually do something they haven’t done before?
Weightlifting as Self-Actualization
Western culture provides little guidance in the way
of achieving peak experiences or personal growth.
The sport of Weightlifting is designed around
personal growth and managing of all mundane
aspects of life.
Weightlifting as a Psychedelic
It has the power to alter somebody’s
personality and belief system.
Psychic Ambience
Coined by Latin Jazz Saxophonist Mike Terry.
Weightlifting gyms (not CrossFit gyms) have a
specific environment, typically one that lends
to extreme focus and quiet.
The coach determines the culture of the group and creates the “psychic ambience”.
Interoception - Feel the Force
Where are my feet?
Where is my spine?
What are my hands and arms doing?
What’s happening around my head?
Fear Management System
Fear causes reflexive tension in the body.
Knowing what is going on in the body, and studying
how adrenaline and “physical fear” impact our
movement.
Fear Causes Tension...So Relax Frankie
Sets and reps don’t capture the “profileration and pruning” of the nervous system.
We break the movements into small chunks, like exposure therapy.
As the nervous system senses less threat, it promotes speed as a result.
Our Human Fears = ReflexesCommon fears we have as humans:
● Getting crushed
● Falling over
● Suffocating
● Getting hit in the face
● Throwing out our back
● Looking silly or embarrassed
Common Protective Reflexes
Grip Reflex - “Scary Movies”, When we are afraid or alarmed, the hand squeezes rapidly.
Startle Reflex - “He snuck up on me”, When alarmed the body reacts by tensioning the whole body.
Stumble Reflex - “Those damn legos…”, Psoas kicks out when we lose balance or trip.
Valsalva Reflex - Diaphragm and torso brace with air to protect organs when exerting.
Channel Them Into The Bar
Grip Reflex - Weightlifters employ “hook grip” to grip the barbell without restricting precise wrist control on
Clean & Snatch turnover
Startle Reflex - Lifters will shout or let out loud noises before maximum attempts to “ride” the fight/flight
response of fear
Stumble Reflex - The feet automatically kick out on the Split Jerk to find optimal balance.
Valsalva Reflex - Lifters breathe before lifts to protect organs and not get crushed by weight.
Timing is Everything
Timing of tension and relaxation is the name of the game!
It’s about modifying our initial reaction to physical fear.
Do I clamp up or go limp?
Fear Management + Task-Based Fitness
We are trying to learn how to deal with force in these ways:
● Produce
● Store
● Absorb
● Redirect
AND figure out how to manage how reflexes and physical fear affects us individually.
Tendons and Ligaments, Not Muscle-PowerStretching tendons and then using leverage
properly is the name of the game.
That’s how tiny people lift BIG weights without too
much mass.
Timing of the Stretch & Contraction.
Foundations: Posture, Breathing, Balance, Shoulders, Grip, and Leg PowerLet’s take you through the basic foundations before we begin any lifting.
1. Posture2. Breathing3. Foot balance4. Shoulder & scapular position5. Grip6. Leg Power
Cues to Remember
Pants Up
Shave the Chest
Punch the Roof
Pants Down
Sit Forward
Narrow Waist
Puffy Chest
Water Arms
Cement Arms
Bamboo Legs
Posture: Column, Not S-shape
Exercise: In chair, go over how to arch the back.
Chest puffed without raising shoulders. Narrow waist. Rotate hips outward.
Slouch and notice knees inward.
Breathing: Full chest, Not Belly 1. Breathe into chest and tighten
waist.2. Feel chest/ribs expand by inhaling
through nose
The barbell sits on the chest during the clean and overhead and will compress the torso if there is no air near the clavicle.
NOTE Powerlifting, breathing is typically taught to be in the belly/diaphragm. It’s not correct for Olympic lifting though.
Foot Balance: Balls of Feet
Our sense of gravity rests in the balls of the feet.
Contrary to what is taught, lifting with pressure on the heels is counterproductive for Snatch & Cleaning.
Shoulder Position: Internal Rotation
Barbell is in front of body and shoulders in front allows the barbell to be PULLED close to body overhead.
Shoulders back will cause the bar to SWING and leave room for error.
Incorrect Correct
Scapulae: Start Wide, End Together
Exercise: Arch your back, breathe into chest, and wing shoulder blades.
The shoulders blades start apart and then come together when going overhead to stabilize shoulder joint.
Blades apart = Mobile Shoulders
Blades together = Fixed Shoulders
Neutral
Pulled together
Spread apart
Staying in the lines
All successful lifts stay within this imaginary column.
We EXTEND upward to keep the bar in the lines. We also PULL with the arms to do this.
If we keep the weight in this line, we have a good “arrow”
Grip: Hook and Regular
Hook grip allows for wrist mobility while holding a weight.
Regular grip provides more protection to the wrist joint, but can make arms stiff during movement.
Leg Power: The “Impulse”
Leg power is generated by thigh AND buttock muscles contracting rapidly at the same time, then releasing momentarily.
NOTE: Triple extension is not present in Olympic lifts, but share the same biomechanics as jumping.
EXERCISE: “Pants Up” and Michael Jackson Drill
How to Build Leg Power & Strength
1. Stretch calves on weight plate, strengthen/stretch hip flexors
2. Knees travel outward and forward, way past toes
Back Squats for Leg Power Knee-Dominant Hip/Back-Dominant Flexion-Dominant
Letter A loads the legs, does not use the back for leverage at all.
Letter B loads the back, bypasses the legs during the critical phase of standing up.
Letter C lost the back arch, so the legs cannot transmit force into a “loose spine”.
Shoes Increase Range of Motion
Shoes act as a block under your heels. This gives the ankles more range of motion so the knees can pass the toes easily.
Cues to Remember
Pants Up
Shave the Chest
Punch the Roof
Pants Down
Sit Forward
Narrow Waist
Puffy Chest
Water Arms
Cement Arms
Bamboo Legs
Snatch
1. Shave the Chest2. Pants Up + Shave Chest3. Pants Up + Shave Chest + Punch the Roof4. Sit Forward
Clean
1. Shave the Chest2. Pants Up + Shave Chest3. Pants Up + Shave Chest + Pull
Down Slide4. Sit Forward
The Jerk
Narrow Waist + Puffy Chest
Bamboo Legs
Pop Off Shoulders
Push the Ceiling
What is the Snatch?The Snatch is a barbell movement completed in one swift movement from ground to overhead. Typically
done with a wider grip.
Snatch
What is the Clean & Jerk?The Clean & Jerk is the iconic two part movement from the ground to shoulders, and then shoulder to
overhead.
Clean & Jerk
Now Let’s Learn
Pick a KB, and a set of DB’s