FuBarbell

Another example of how things that can be done, often are done using momentum. The other day I posted a senior lifter performing Chinese lat rows using a 50kg dumbbell. Here are the juniors performing the same exercise ages 11 and 13 with the 11 year olds using the 10kg and 15kg weights while the 13 year olds used the 25kg and 35kg weights.

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These Chinese lat rows are great at not only building cobra hoods on your back but they also teach athletes how to be aggressive, pull through the movement and develop awareness for using the lats. This can also be seen as getting jacked and learning how to stay connected to the bar while following through with transferring power to the barbell.

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You can see in the third video (swipe left) where the coach is cueing the boy to pull through more and to place his focus on using the lats more aggressively. This type of aggression can also be seen when these athletes perform their high pulls and panda pulls. Program scheme for these dudes were 15-20 reps for 6 sets and they’re typically done post training as part of their bodybuilding circuit. Athletes are required to count the reps out for each other as motivation to work/move through the sets.

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Bonus Edit: Since we’ve been hanging out at the base, some of the other coaches have taken a fancy at throwing out some coaching tips/advice to some of us in the group. One of the coaches was watching us and saying to @jonsontan that he should try doing more weighted behind the neck pull-ups, dips, etc. to help him build up the lats. As a start, go “light” and use maybe 35kg. I’m not sure how many of you can high rep 77lbs for multiple sets; but after watching the 13 year old boys toss a 35kg kettlebell around like a toy, we now understand how these baselines were set!

#FuBarbell #FuzhouWLcamp #Chineseweightlifting (at Nanpinghsien, Fujian, China)