Split Jerk: Kick The Heel Under The Knee
June 5 2023 | Olympic Weightlifting Instructional
When we split for the jerk, we tend to naturally lead with the front knee. This means the foot follows behind and is more likely to stay behind it, meaning a weaker and less stable split position with...
Vertical Leg Drive In The Pull
May 29 2023 | Olympic Weightlifting Instructional
Vertical leg drive in the snatch and clean helps provide both elevation and direction on the barbell.
Picture a vertical line running through your shoulder, hip and ankle. As you extend in th...
Push The Bar Back Not Up To The Hips
May 22 2023 | Olympic Weightlifting Instructional
In the snatch, we need to use the lats to keep the bar close and moving into the hips as we extend.
A common mistake is to overdo this and actually lift the bar up instead of just pushing it ...
Jerk Hand Transition
May 15 2023 | Olympic Weightlifting Instructional
No matter how great your jerk rack position is, in order to be solid overhead, you need to make a transition in the hand and wrist position.
Even if you’re able to rack the bar with the...
Bring The Bar To Yourself
May 1 2023 | Olympic Weightlifting Instructional
Perhaps in the quixotic pursuit of the mythical vertical bar path, too many lifters aren’t active in controlling the bar in the pull of the snatch and clean.
The moment you stop control...
Shrug Back In The Pull
April 29 2023 | Olympic Weightlifting Instructional
When we do snatch and clean pulls, we want to shrug at the top for two reasons—to give the bar somewhere to go with its momentum other than swinging forward, and to actively train the motion we ...
Squat The Pull From The Floor
April 25 2023 | Olympic Weightlifting Instructional
The first pull of the snatch and clean has its own complications and nuances, but it doesn’t have to be THAT complicated.
The most common mistake is over-extending the legs and leaning ...
Hips On Top Of Legs
April 17 2023 | Olympic Weightlifting Instructional
In very simple terms, we can think of the hips as creating speed, and the legs as creating direction.
We need powerful hip extension in the pulls of the snatch and clean, but without vertical...
Reduce Training Time For Weightlifting Without Reducing Workload
April 10 2023 | Olympic Weightlifting Instructional
We’re all busy but no one wants to cut down their training load to save time in the gym, so here are a few ways you can get through your sessions faster without reducing the work.
Clean Turnover Drills For Bigger Cleans
April 3 2023 | Olympic Weightlifting Instructional
A smooth delivery to a secure rack position is critical for successful cleans.
The bar and shoulders need to be close and have momentum continuing to bring them together. An active pull of th...
Halting Deadlifts: Are You Over The Bar?
March 27 2023 | Olympic Weightlifting Instructional
Halting deadlifts and similar variations are some of my favorite pulling exercises, but they’re also commonly done in a way that makes them essentially pointless.
The key point of these...
Looser Grip For Tighter Lockouts
March 20 2023 | Olympic Weightlifting Instructional
A common mistake overhead in the snatch and jerk is to grip the bar too tightly.
A tight grip can improve force production in slow strength movements like the bench press, but that’s no...
Not A Speed (Panda) Pull... Just Being Lazy
March 14 2023 | Olympic Weightlifting Instructional
Pulls serve a number of purposes and the emphasis changes with the variation, but what never changes is the need to always train proper balance, timing and control.
I discourage speed pulls f...
Snatch Balance Variations
February 27 2023 | Olympic Weightlifting Instructional
There are 4 variations of the snatch balance that can get confusing, so let’s sort them out clearly.
What all 4 have in common is that we want to elevate the bar as little as possible a...
Better Jump Training For Weightlifting
February 13 2023 | Olympic Weightlifting Instructional
Everyone loves a good jump, but most of us have made at least a few curious choices about what jumping exercises we use and how we do them. Here are some ideas on getting the most out of jump training...
Making Deadlifts Useful for Olympic Weightlifting
February 6 2023 | Olympic Weightlifting Instructional
Are deadlifts useful for Olympic weightlifting? Sure, as long as they look a lot like a clean…
Strength is very position and movement-specific—the more similar a training motion ...
The Vertical Line Of Weightlifting
January 30 2023 | Olympic Weightlifting Instructional
A useful idea when learning and refining the Olympic lifts is the big vertical line.
When standing, we can imagine a vertical line running approximately though the ankle, hip and shoulder.
Back Squat Bar Placement
January 16 2023 | Olympic Weightlifting Instructional
For the back squat, we need to position the bar in a way that keeps it secure and comfortable while also reinforcing the posture we want.
Squeeze the shoulder blades back together and extend ...
Split Jerk Recovery: Front Foot First
January 11 2023 | Olympic Weightlifting Instructional
When recovering from the split jerk, we want to step back partway with the front foot first, and then bring the back foot up to meet it.
Our goal is to essentially wedge ourselves straight ba...
Flat-Footed Snatch & Clean Pulls
January 9 2023 | Olympic Weightlifting Instructional
The purpose of flat-footed pulls is to dial in balance over the foot and properly coordinated leg drive and hip extension. This can be really helpful for lifters who tend to reach the hips forward and...