Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 11-26-2008, 07:25 PM   #1
Brian Lawyer
Senior Member
 
Join Date: Nov 2008
Posts: 338
Default Relax during lifting

My Coach tells me I need to relax while I'm lifting. He says I am way too tense. Anybody got suggestions?

I think this is most noticeable when I am jerking or pressing. Coach told me to relax my face because I am not lifting the weights with my face. I've tried to loosen up my face before the jerk by shaking my head around to get the cheeks and jaw loose.Before I pull from the ground I usually shake my arms around to make sure they are loose.

The particular gym I go to is big on this "Z Health" neuromuscular thing they do. They suggested I look into that. I don't know if it is legit or some up-sale thing they are trying to get me to do cause most of the Z Health is by appointment only.
Brian Lawyer is offline   Reply With Quote
Old 11-26-2008, 07:51 PM   #2
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,672
Default

Take a deep breath before the lift, stop thinking, clear your mind, and just lift the weight.
Kevin Perry is offline   Reply With Quote
Old 11-27-2008, 05:26 AM   #3
sarena kopciel
Senior Member
 
Join Date: Dec 2006
Posts: 674
Default

Doc G likes ZHealth and so do many others!
I also need to relax more.....
sarena kopciel is offline   Reply With Quote
Old 11-28-2008, 08:04 AM   #4
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

The big place to concentrate on relaxing is the little muscles right under the back of your skull (suboccipital muscles).

See this link for info on how excessive tension in these muscles will generally decrease your athletic performance:
http://www.somatics.de/NeckAndHams.html

This subject will be addressed much more in a Z-Health private session or a seminar than in you at home with a DVD.

You will have to reduce the weights you are using to practice this, likely severe reductions in weight. You've been practicing being "tense", whether you know it or not, so you'll have to practice "relaxing" a lot, to undo your old habits. Anything heavy will cause you to revert to your old habits.

Look at the faces of Olympic sprinters...they are putting out a lot of exertion, yet they are not scrunching their faces in tension. This is key to athletic performance and longevity.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 11-28-2008, 09:54 AM   #5
Brian Lawyer
Senior Member
 
Join Date: Nov 2008
Posts: 338
Default

Got any other resources Dr. G?
Brian Lawyer is offline   Reply With Quote
Old 11-28-2008, 10:55 AM   #6
Brian Lawyer
Senior Member
 
Join Date: Nov 2008
Posts: 338
Default

Quote:
Originally Posted by Garrett Smith View Post
The big place to concentrate on relaxing is the little muscles right under the back of your skull (suboccipital muscles).
More specifically, what resources do you recommend with relaxing the muscles right under the back of my skull. The link to the article you gave above proved your point but did not propose a solution. At least not one that I saw.
Brian Lawyer is offline   Reply With Quote
Old 11-28-2008, 11:02 AM   #7
Blair Lowe
Senior Member
 
Join Date: Jun 2007
Posts: 593
Default

Actually, Dr. G I will concur that sprinters are taught the same thing from my HS sprint training in HS.
Blair Lowe is offline   Reply With Quote
Old 11-28-2008, 12:18 PM   #8
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Wish I had more resources to help with this.

To relax the neck, there are several things one can try.

Actively tighten the posterior neck muscles, by isometrically "trying" to lift your chin to the ceiling but not allowing it to move upward. Then relax those same muscles you were just trying to contract. It is likely that the back of the head will try to move backwards and up (ie. retract and chin will move down). Eventually you will get to the point where no pre-contraction will be necessary.

Or you can do the "string pulling up on the top of your head" visualization, relaxing the neck muscles so that your cervical spine can elongate. This one can be tougher to do. Make sure your are not *actively* trying to elongate your neck with muscular energy. I made that mistake for a long while.

A single session with a good Z-Health instructor should easily get you to where you need to be with this technique, that might be worth all the money spent right there.

Found this neat little article on relaxing for guitar playing, thought there might be a pearl or two that could be used here: http://www.theguitarsuite.com/relaxing.html

Relaxing the face muscles (eyebrows, cheeks) can be a great warm-up leading into getting the neck muscles relaxed.

If you are scrunching your face at all, then I guarantee you your neck muscles are NOT relaxed.

I hope that's enough to get you started. This is a worthwhile thing to pursue.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 12:41 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator