FuBarbell

Courtney Walker (@walkercourtney5) clean&jerks 83kg/183lbs and cleans 88kg/193lbs at 57kg/125lbs. Awesome sauce.

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Many of you asked what my favorite drills were to reinforce the timing/feeling of meeting the barbell in the snatch/clean. It largely depends on what I see is going on and why I feel the athlete is just diving into the hole — so there is a bit of trial and error.

Some common drills to help reinforce the timing/feeling of meeting the bar weight overhead are:

1. Muscle Snatches

2. Drop Snatches

3. Snatches from various hang positions

When initially learning how to full snatch/clean, many new lifters will loosely dive into the hole and count on the bar being in balance with their bodies. Learning how to meet and fix the bar before sitting to depth will not only make the transition into the bottom smoother, it will also prevent the bar from crashing down into the rack. A smooth and seamless transition from the point at which the bar is fixed and then ridden down into the bottom should be of primary focus.

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2013 has been an exceptional journey in exploring barbell manipulation. I would say the majority of the coaches I had the pleasure of spending time with along with my personal coaching influences in the USA have all taught what we consider a classic “S” pull in weightlifting where the bar trajectory sweeps in and out before looping overhead or onto the shoulders.

My holiday officially ends this weekend. It’s been nice unwinding till the new year. Back on the road starting next weekend. 2014 here I come!

Photo cred: Chalk Monkey Photography

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TK is one of our favorite brand of go-to knee sleeves. But, as those who have used these can relate, can take quite a bit of wrangling to get on and sometimes at the cost of tearing the sleeves. So, @hanagrams, has come up with a clever method of how to efficiently get these on with no fuss. I’m pretty sure we set an unofficial world record today. Skillz.

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Coach Zygmunt Smalcerz (WL resident team coach at the USOTC), demonstrates his method of introducing weighted squats to youth by loading a weight belt between the legs and squatting on top of a pair of boxes. Interestingly enough, weightlifters will also employ this as a strategy to maintain squat strength when injury, or otherwise, prevents them from racking a bar on their bodies.

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#tbt One of my CrossFit favorites Annie Sakamoto clean&jerking 87kg/190.5lbs at a BW of 57kg/125lbs. I had the privilege and pleasure of lifting with her down in Santa Cruz last year during an event at her gym.

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique #strongwomenarebadass

Dmitry Klokov (@klokovd) jerk balances. It’s just amazing to witness the amount of base strength these guys have while performing their assistance exercises. Klokov says he spends about 70% of his time strengthening his back and about 30% of the time strengthening his shoulders. These are his “weak” areas; and when improved, improves his classic lifts as well.

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Got a text from Kendrick Farris (@kendrickjfarris) the other day showing me this video saying this is the first time he’s pulled from the floor in 6 months. 6 months! Wow.