• Misbah Haque

Olympic Weightlifting: Cues & Corrections w/ Daniel Camargo

Daniel Camargo is back! He was on for the first episode EVER. This time we talk about beginner, intermediate, and advanced errors for the Snatch, Clean, and Jerk. Danny is able to articulate what your body should be doing and how you should be feeling in a very unique way.

Whenever you’re lifting a barbell, there are moments of doubt and panic that may stand in your way. This happens to EVERYONE. It’s when the bar starts to feel heavy and the elite has mastered the ability to dance with this doubt.

What I enjoyed about this episode is that many of these technical cues and corrections can be implemented right away. Good news for you because that means light bulbs are bound to go off after this episode.


Show Notes:

  • (4:40) - Similarities in the Snatch and Clean

  • (7:52) - Addressing the cause for hips rising too fast

  • (10:40) - Panicking when the bar gets heavy

  • (13:50) - A technique for building mental toughness

  • (15:14) - “Moving your body around the bar, not the bar around the body”

  • (18:20) - Creating the straightest line possible

  • (19:53) - Bar floating away from your hips

  • (26:12) - Jab vs Uppercut with the hips

  • (27:28) - Coming up early on the toes

  • (29:00) - The “Crash” in the catch

  • (34:55) - Barbell cycling in woods

  • (38:04) - The Jerk and Pressouts

  • (41:52) - Which style of Jerk is best for you?

  • (44:00) - Footwork

  • (46:38) - Stepping forward when recovering from the Split Jerk

  • (48:43) - Drills for footwork

  • (50:07) - Dip & drive in the Jerk

  • (53:25) - When you can’t get the bar to your hip…

  • (57:36) - Where do you initiate the scoop?

  • (58:30) - Intermediate and advanced errors: the setup

  • (1:01:16) - Back angle for the Snatch and Clean

  • (1:05:38) - Excessive arching of the back

  • (1:10:03) - Timing of the catch

Resources we have talked about:

How you can connect with Danny:

  • www.olyconcepts.com

  • Instagram: @camargo_oly



(00:00:00):


Hi, this is Danny Camargo and you're listening to the airborne mind show.


(00:00:34):


Hey guys, Misbah Haque here. Thank you so much for joining me and welcome back to the show. So before we get started, make sure you head over to airborne mind.com and check out some of the free coaching videos. Lots of cool warm-up and mobility-related things over there. To see what is most relevant to you right now? Once again, that's the airborne mind.com. Now today's podcast is brought to you by audible.com. So I'm reading this book called Mastery by Robert Greene, and I actually think that what you should do before you even check this one out is check out some of the interviews that he's done. If you just type in Robert Green on iTunes you can see all the podcast episodes he's done around the topic and with his previous books. And I just find that discussion is extremely fascinating. And that kind of made me want to check out the book and I've heard I've gotten some great recommendations as well.



(00:01:23):


So do that before you check out the book, I think, and then you'll get much more out of it when you're reading it. So remember, make sure you head over to the airborne, mind.com forward slash reading list. If you want to see all the books that previous guests have mentioned on the show, and you can also grab a 30-day free trial and a free audiobook for audible.com there as well. So today Danny Camargo is back on the show and I'm beyond excited for this one because he was on for the first episode ever. And hopefully, I've gotten better at this since then, but I recommend that you go check that one out because we dig into what it was like growing up around the barbell when nobody really cared, right? When weightlifting wasn't really that sexy. We talk about his coaching and programming philosophies, and we dig into his athletic career a little bit as well.



(00:02:11):


And for those of you who don't know, he's been in the sport a very long time, I think over 27 years now. And he has represented Team USA in nine international competitions and set three American records as a coach. He's reached the top tier as a US senior international coach. And you might know one of his athletes, Mattie Rogers, but he has also produced several state collegiate and national champions. Many of his athletes have also made it to the international stages of the competition. In this episode, though, we're going to talk about technique and error correction. So when you think of Danny, you automatically think of a technician and with his passionate and authentic personality, when you combine that with how well he's able to articulate things there are light bulbs that are bound to go off in this episode. We go through beginner, intermediate, and advanced for the snatch, clean and jerk. And what we've done is linked up a few videos that you might want to check out that are on Danny's site, but on his Instagram page as well. So if you need a visual, you can kind of look at that, but you should be able to pick up on a decent amount of stuff that we're talking about today. Hopefully, if you have any questions, remember, don't hesitate to let me know, but yeah, I'll let you get to it with that being said, please enjoy Danny. Welcome back to the show, man.



(00:03:26):


Thank you. Thank you for having me, man. I always appreciate it when you reach out and we can we can talk shop.


(00:03:31):


Yeah. for those who haven't listened to the first episode ever you can get to know Danny a little bit better. In that episode, we talk a lot about coaching philosophy and things like that. This one we're going to be kind of getting straight to business. We're going to talk about the most common errors that you have come across. You know, you've probably watched thousands of reps at this point. You teach seminars and certifications. So, you know, you know, between beginner athletes, intermediate and advanced, what are the most common errors that people are making and how can we address them, especially with the open coming up. This is, definitely a fun topic to touch on.



(00:04:04):


Absolutely. You know, I pride myself on being a technical coach. I made that decision when I started coaching. It just out of all the aspects of coaching and it's the one that I find most challenging. And even when you think, you know, it, someone new comes in a new body type comes in, a scenario, comes in and it pops up and you're like, wow, I haven't seen that one. How do I dress it? What do I do? And, and then, you know, you evaluate your cues and correction. So I love talking about technique. It, it's excitable



(00:04:37):


And you articulate it really well, which is why I'm excited to have you on. So let's start with the, with some beginner errors starting with the snatch and clean. So I guess something we want to touch on before we even get into it is the snatch and clean are somewhat identical with mechanical principles, correct?


(00:04:56):


Absolutely. Absolutely. I tell people this all the time, the, the effort or the mechanics behind the snatch and cleaner, this exact same thing, what gets the bar from the ground to any elevated height regardless? I'm sorry, you cut out there. And if I go ahead, cause I that's okay. I was going to and just say, and just confirm. Yeah, basically that's what I was doing confirming that, that exact same thing. And we treat them differently. And I think, I think what's funny is people they treat them differently. Really. I don't say that they treat them both differently. They treat the snatch differently and the reason they treat the snatch differently, I think is because they think right before the setup they are thinking of all the mechanics and they're speaking to themselves, all right, I gotta get this bar all the way overhead. And I think that's where the problem lies because in the effort of trying to quite get it all the way overhead what you're you're doing is now creating some cheats along the way, when, in reality, on both lifts. Now you're just trying to get that thing high enough to get under it. Yeah. And, and go ahead, go ahead. And I was going to let you



(00:06:12):


So essentially, are you, are you saying that you kind of think about the bar moving from position to position, for example, like, you know, the point of the first poll is to get it to the second, the point of the second is to get it to the third. Is that how you're kind of referring to thinking about it instead of thinking of it as one full whole moving piece? Cause it's a little overwhelming when you think about all the moving parts that the snatch consists of.


(00:06:34):


Yeah. It can be, it certainly can be overwhelming, but if I could say it differently, I would say this a beginner will think right before the snatch, I have to get this into the overhead position. Whereas someone more advanced would think I just got to get under it. It's a different approach, a different mental approach. And then that same beginner will go through the clean and jerk and think to themselves, wow, this is going to be a little easier. I only have to bring it to my shoulders, which in their mind is a lower height from the ground. When in reality, the advanced lifter, again, thinking let's just get under this puppy really it's, it's the fact that someone who is experienced if you were to identify their snatch and they're clean and jerk the bar height from ground to the end position, the top of its trajectory, both actually in both lifts reach the same distance from the ground in both legs. Yeah. and this can be seen if, you know if you study and analyze advanced lifters. So if we're saying point a to point B is the same height and both how you get there should be identical in both.



(00:07:52):


Okay. So let's start with, what is the most common thing that you see with both the snatch and clean? What is the first air


(00:08:00):


Mean? Day one? I mean the most popular and most common. And I should say, I want him to say popular cause none of this stuff is errors are not, are not in demand. Right. We're trying, we're trying to fix them. But the most common one I see is the hips rising way too fast at a greater speed than that of the shoulders. It's funny. I was taught at a young boy. My coach would say hips and bar rise at the same rate. And over the years I see literature, I see articles. I have books. I believe the USA weightlifting's manual refers to the same concept, but they say it differently. They say hips and shoulders. It's the same thing. I mean, if you look at it, shoulders are attached to the arms are attached to the barbell, right? So whether you were referencing the bar or the shoulders either must rise the same rate and in relation to the hips.



(00:08:57):


And so the common mistake we see is people immediately lift the bar up and their blood comes up too fast. And I will say the reason why I think people do this is that whoever taught you how to snatch and clean and jerk, didn't have to tell you that speed is important. We, we kind of figured that out really fast. Now, hopefully, a good coach may mention this at some point, but reserves that for later in the development, you can't, you can't practice speed too early at the wrong time. Some athletes develop faster than others. So maybe you can have that conversation sooner than others, but overall there is a place in time to address speed, certainly eight the first day or soon after. All right. So going back to the fact that we feel that speed is important. We kind of figured that out.



(00:09:55):


We love it when the bar feels fast, right. Especially when we don't intend to, they're not like you're snatching, you're snatching, you're snatching, and then you hit that perfect one, right? Magic magic, man. Right? it's like a golf swing. I make that analogy all the time. How many years it'll take to develop a golf swing? So people love it when they feel fast, but here Ms. Bell here's the problem we've love when the bar feels light and fast and quick, whether we intend on it or not. But now we put a load on the bar and now we are for the first time in our development trying heavier weight, hopefully, beginners are not maxing out, out there, but heavier weight. And now we pick up the barbell and it's heavy and we panic. We don't like that feeling. So since we cannot embrace that early on what it feels like to move heavy from the ground we panic, we freak out and we create all these sorts of cheats or all these methods of trying to create this speed.



(00:11:00):


In this case, the button moving up really fast. The community now has referred to that as a quote, a stripper pole or a stripper start or something like that. I don't even know where that came from. Honestly, I, that was a surprise when I heard it, but I don't, I don't often use that at all. But you know, nevertheless, I say that because we have an audience here that, that might know what we're talking about and what we're referring to. But at any rate this stripper pole with the hips, moving on fast, people do that because they really don't like that. It feels heavy off the ground, but how I teach it and how I address it is when I see it. First thing I do is let the athlete know, or a coach that is learning how to fix this.



(00:11:46):


I say the hips moving up fast is really the effect. It's not the cause the cause is actually chest sinking or the shoulders not moving fast enough. So we really want to address this error by making the chest move. Or as I say, lead with the chest lead with the shoulders, as long as the shoulders are moving and doing something along with the Barbara and he's a barbell is moving, the hips can do whatever the heck they want. So now we have the fix, but I try to reassure the athletes and I'll conclude with this is that I make them fully aware that the first pool of a snatch or a clean that is heavy will always feel like garbage. There's nothing you can do about the first few inches of a heavy snatch or clean. If they can recognize then moving this, this, this object at rest.



(00:12:45):


And it is said, right, not to get too scientific, but an object at rest takes greater energy to get it going than what it takes once it's already moving. You know, I, I often use the analogy of a broken down vehicle on the side of the road. You have to push a car. Well, how's it feel to get that car moving? I mean, it's difficult once it's rolling, you've got some momentum. So our barbells are the exact same way. So if you can expect and anticipate the minute you leave the ground, it's going to feel like death. Then you don't, you don't mistake that for a failure. You know, you, you don't say to yourself, wow, this is heavy. There's going to be a problem. Let me shoot to hips around the back. That is an illusion of speed. You might be moving quickly, but the barbells aren't responding instead, the mentality is all right, the bar's moving feels like death, but the coach said, it's supposed to feel this way. Confidence gets billed commitment to the barbell gets billed. And this is how we, I, we didn't talk about this when you were not were preparing for this podcast, but this is actually part of the way that method I teach mental stress



(00:13:53):


By preparing the athlete for the discomfort. That's kind of about to happen. Yeah.


(00:13:58):


What to expect then they don't think it's that foreign.


(00:14:00):


Absolutely. And I think the first time this clicked for me was when I watched a lifter like Jared Fleming, he, I think is a great example of what you just described with leading with the chest. Like the bar moves kind of slow, you know, in, in the beginning, cause it's so heavy, but then all of a sudden there's this ball of tension ready to explode because he was kind of leading with that chest. And I feel like when the hips go too fast, you feel insecure a bit, right? Like you feel like when your back goes a little bit you're not going to be able to transmit force as well.



(00:14:33):


Yeah. Right. It's a, you get doubtful. Right. And I think in this, in this conversation, we may touch on the plant pig, touch on the jerk. And if we do, there is a, there's a, there's a cue I give as it relates to the dip and drive. And we get there, you know I intend on addressing it where I will tell the athlete, you're about to do this for me, that I'm fixing. And they'll say, okay, coach. And I'll say, as soon as you start doing this, when you feel that, remember, I just told you, you were going to and trust what I'm asking you to do. It works almost every single time.



(00:15:15):


That's amazing. Okay, let's go on to once we've kind of addressed this, the next thing is kind of learning how to move your body around the bar and not moving the bar around the body. Do you see any errors that usually come up with that


(00:15:29):


All-day long? You know, it's, it's funny because we're asking athletes to move these external objects around themselves. Now we aren't literally trying to move it around themselves. They are manipulating this external object. You know, we all know if you've been doing this long enough, you know, that gymnast's crossover into weightlifting, those who do, and they are, they come in with talent, right. They have great body awareness, flexibility, and strength. So most gymnast's begun on a, you know, they, they, they begin you know, with one foot forward, they're ready to go. The talent is great. However, I've seen some gymnast's in my own experience actually struggle despite the talent, they have to apply to the Barmah because they are used to moving themselves around fixed objects, but now it's diverse. And so there's an odd timing for them. The most common thing I see as it relates to moving the bar or moving around a bar is when we're trying to talk about getting on the knees.



(00:16:40):


The knees can really be problematic for a lot of people. And again, they do this because of awareness. This is an awareness thing. It's not even a strength issue. It's not a panic issue. Like the last one, we just discussed. When I see athletes move a barbell around the knees, you know, that's a bar poor bar traction or trajectory. So you gotta find a way to get athletes, to get their knees out of the way, and what we want to be a straight vertical barbell with mild curvature. And it's harder for taller individuals, not impossible for you, taller people out there. Nothing is impossible. You can still do this too. But it is a little more challenging for the taller individuals because so many of them are in the way of the path of the bar. This is why it's part of the reason why it said that shorter individually and weightlifting favors the shorter individuals and those with with smaller proportions easiest way to do this, that I fix is really have them focus on driving up off the ground with the majority of their pressure, the majority of their weight balance on the heels by shoving heels to the ground it tends to kind of automatically pull those knees back while the rest of the body and the upper body is in this really good hang position.



(00:18:03):


Met. Everyone loves, I mean, how many people are better than Hank, right? Yeah, yeah. Which is a problem. Right. Ultimately it's a problem, but it really does reassure them. The other thing is I just have them move their knees out, see if they can bow them outward. And, and that usually fixes this error.



(00:18:20):


So something to touch on, you know, and this, this is something that clicked for me and it might for some other people, but when you start to think of when you're performing the snatch or a clean that bar path that you mentioned that straight line, so the bar starts at foot and we ideally want it to stay as close to that straight line as possible. Things just kind of start to click. Like I started to think about it that way and I'm like, all right, let me try to make the straightest line that I can. And when you do, when you pull it off, that's when it feels smooth and it feels like magic. So with your previous cue, you know, keeping that chest up nice and tight, if we do what you just said now, you know, drive through the heels you're saying that automatically will kind of fix the issue.


(00:19:01):


Absolutely. In fact, from the two areas we're talking about here, leading with the chest, even if it feels like it's heavier, it's not heavier, it's controlled. It's the way it's opposed to heck. I've told people, and this is going back to the last error of the hips coming up too fast. I tell people, Hey, you're about to do a one-rep max. I know you can do it. I believe you can do it. If you pick up this barbell baby and it feels light, something is wrong. Yeah. So with that said, keeping your chest moving plus drilling heels to the ground and not to the extent where the toes are losing contact with the ground, but it is a general weight distribution may have, you've got, you've got an upstanding first pool and a ton, ton of comfort and confidence going into what will be the second pool and the rest of the lift.



(00:19:51):


So let's move on to that now. So when we are now at the second poll what's an error that you typically see here. I know that you know the bar kind of floating away from you as we go to explore, that's something that we commonly see. How do you feel about that?



(00:20:06):


Yeah. so what I see is even if they did everything that we've talked so far about correctly, they'll come into the hips. Whether they make significant contact or not. I do not stress bang the bar, smack the bar, impact, contact the bar. I want to close whether that's a brush, whether that is a, you know a significant strike. I just need a close to the hips. And I do that to alleviate this error or to minimize it, I should say. But when people get to the hips, they go to jump. This is where the bars had its greatest velocity. This is the biggest effort. This is actually the moment that all sports use Olympic lifting for, right? And that's power production at this moment. They'll send that bar out in a way from them creating too much space between the bar and themselves.



(00:21:05):


My analogy on this is we do not, you know, we do not carry groceries in from the store with our arms extended out in front of us. We don't, we don't hold children that way either. You know, instead, we embrace both where we are stronger and that's a whole center of gravity thing. It's control of the object we're carrying. If it's closer to us, the barbells, the exact same way. So the farther the barbell is located in relation to the body, the heavier we're making it, whether we know that or not. Plus Ms. Bauman tell you this, but other things other than making the bar heavier at this moment, and then losing some of you know, control over it is in the catch that we'll talk about here in a moment, it will actually negative can negatively affect how you receive it.



(00:21:54):


The more, the closer the bar is to you. And the more vertical you can keep, it will allow you the end position, which is the catch to be more vertical and controlled. You hit that bar out and away from you. It becomes a swing. It looks like a question and Mark and in doing so you cannot always predict where it's going to go. And so with this distance, you know, you can see it from a mile away. There are a few ways we have to fix it now before like I do all my cubes and corrections which is actually the reason why I wrote the book. We've talked about this before. I, you know, I wrote that book and we can reference it later. But I wrote it with this, this inspiration, right? That how many times have you been watching someone, you know, something is wrong, but like, you don't quite know how to fix it.



(00:22:42):


Right. And I intended on answering as many of those as possible. And I, you know, in essence, I think this conversation is kind of summarizing what I have and the content I have in that book. But at any rate, I always go in actually an error. I let the athlete know that there's an error. And then I tell them why they're probably doing it tends to help people. And that's something I'm not sure I read a lot about or that that step in correcting it. I tell them, you're probably doing this because of usually it's some other natural sensation they have gained from some of their sports in this case, why people smack that far out in a way is because that forward movement of the hips feels freaking cool. That's it, man. It feels awesome to connect and jump.



(00:23:31):


And it feels fast. It feels fast because our hips are traveling horizontally, right? So that's forward and backward. That is weight-bearing, but not as much load as going upward. Right. And so if I can describe that just by trying to articulate it, when our hips shift from being back behind the bar, swing forward, bad term, to when you say shifting forward, it's so easy for all of us to do it, that we tend to rely on it because of how cool it feels, how good it feels. Well now we've mastered that connection and we're overdoing it. We are picking up this barbell, miss pawn. We're thinking, man, if I can just get to the hips, then my hips will do everything. Hips should not be relied upon for the totality of the lift. There is way more to consider. It's just a step, right?



(00:24:29):


And it doesn't have any greater value than any previous tap or anything that comes after it. Right? The legs actually have a greater value if I can pick anything that does. So this is why people do it, not tell an athlete, you're swing in the bar out and you're honestly doing it because it just feels like you can get away with it. And, and you can at the lighter weights, but not the heavy, all right. How I fix it, then I'm queuing alone. I tell them, keep it close. Every coach says that I focus on the activities of the arms, a bad earlier amend. Right. and then focus on leg drive, not hip drive, legs, legs, legs, that tends to really help as well. I have another cue. I tell athletes, aim for your chin, as silly as that sounds. I borrowed that one from you.



(00:25:17):


You did. Okay. Good. I'm glad I hope it works. It does all the time. Yeah. You know, cause they know that makes sense. That's easy to produce. Okay. I'm lifting this bar and I'm going to try to strike my chin. Okay. Now look in reality. Like many cues it's not literal, right? So the act of aiming for the chin is really just pulling that bar close to them. Now, by the time the bar gets there, hopefully, they're underneath it. And so we don't have any accidents. If none of the cues work, I do have some drills. My drills for that tend to be blockwork love blockwork. And I like blockwork to help the athlete recognize where the error is happening. Hangs we'll do it also in lieu of blocks, but not as good or quickly as using blocks would. So that's how I fixed that one.



(00:26:11):


Yeah. That, that is a problem that I had for the longest time because I had this habit of using my hips. And when you would watch a video, I was way, way overextending. And that made me slower when it came time to actually getting under the bar and as the weight kind of got heavier. And it also just started feeling more clunky. Like I didn't know what to do to fix it. And you may have been the one to say this. But it was, you know, when you think about the hips, it's not like you're jabbing the bar, but you're doing an uppercut. Oh yeah. Okay. Yeah, that, that, that for me, that's of what I've relayed to people. And that seems to click because what you're trying to do is once the bar, the bar is already close to the hips. And now from here, if you focus on punching the knees and really using the legs, your hips are automatically going to open and do what they need to do. And in turn, you can be a little bit quicker. Is that right?



(00:27:00):


It is right. And if I can add to that, what you described, the difference between a straight jab punch and an uppercut, which everyone can understand that whether you were a boxer or not, that is where the term scoop came from. The idea of not just shifting forward, but shifting sometimes down, which is a whole double leap and okay. But hips going forward may be down in some cases, but then up with the use of the leg drive. So yeah, that is absolutely correct. And, and I believe that was me who told you that, and I'm glad that's worked for you.



(00:27:34):


Yeah. And, and I guess the other concept to highlight here in relation to the scoop and driving with the legs is getting comfortable, knowing what it feels like to really push your feet into the floor. I think once you can grasp that feeling and you can think about the floor kind of being your friend, helping you you know, drive that barbell upwards just that awareness alone, I think can make a huge difference.


(00:27:58):


Yeah, absolutely. And this phase, it lifted really wants to go to the toes early and early toes is another one that I see quite frequently. It's only early if the result is bad. And I say that because though we teach day one, stay flat-footed as long as possible. And you're jumping through the toes. We all naturally are more agile and explosive on the balls of our feet. So getting there as soon as we can, is a feel stronger to us. So this is why it happens. And I totally get it. I understand. The problem is a beginner when going to the toes too soon, more than likely will be also forward because of it when they become more advanced and can control the path of the bar better, they go up early on their toes at this phase, the lift that we're discussing right now, I don't say a word. I, I, it's fine. It's not in my term or my world, a, a bad early toe issue. And it's because of the result is a positive one.



(00:28:59):


Now let's move on to the catch, right? Because we've talked about everything leading up to this the caches where, you know, we see a lot of things. A lot of times people are afraid to get under the bar or a CRA the bar might crash down on them. What are some things that you've noticed here that you know, are common errors in the catch-up


(00:29:17):


Two things, the crash in and of itself as the era, right? Two things attribute to that. Or I would probably say better. There are two things missing that create this. Everyone experiences, the crash it's scarier feeling looks scarier when it happens in snatch because of how the elbows may break in bend where that bar might end up back of the neck or not being bailed. Not being able to be bailed out appropriately and clean, the crash looks way worse, right? But ironically, isn't, isn't as painful as it's thought the reason this happens, what brings someone to do it is they are trying to, and they're focusing so much on their coach saying, get under, get under, get under that they do and they'll get under it, but they do. So by freefall dropping freefall diving, they w they're losing tension of the bar.



(00:30:21):


Now you have this heavy object you're trying to get either to the shoulders in this case, very, a clean or overhead and a snatch. There should be no moment in time that you lose any pressure pulling tension on this barbell. You need to know where it's at at all times, since we get so focused on coach says, drop coach says squat coach has get under there, pulling the snot out of it. They're getting in triple extension, which was the last issue we talked about. And then they're just literally falling to earth. The problem with this is that it is a actually believe it or not a slower approach to getting under. And so now we know why this is occurring, where it's coming from. What's missing is this, I just said it they're missing some tension. So there is a term out there that is getting utilized more and more by coaches.



(00:31:12):


I don't know that it's an officially adopted term yet, but colloquial is colloquially speaking. It's getting, it's catching some momentum. And it's the third pool. What we mean by that is once you have jumped pool, extended reach through the toes, however you want to describe that finishing elevation it's time to get under the third pool or this active approach under is you continue to use those arms. As you actively pull yourself into a squat position, really hard to verbalize V seeing it demoed especially in slow motion is, is easier, but we can't just free-fall and drop that's where they get this loss of tension. And then they expecting to get tense again when the bar is on their shoulders or in the overhead position. And so I teach using the arms to pull yourself thunder, the USA weightlifting coach's manual for those who have been certified or soon to be certified, or would like to get certified, they cover this topic.



(00:32:15):


They don't have a title for it. They don't have a name for it, but they do describe it more as your traps. It's like a shoulder shrug getting into the squat. And we, you should stop thinking about shrugging for elevation, but rather shrugging to be active getting under now, everything I just said, you can't think about, right, right. You got to feel this occur. I'll conclude by saying this active approach, the reason why it is faster than just dropping is that say you were to grab a fixed object, like a pillar in the middle of a weight room, right? Like column. We all know that we can grab that column and we can pull ourselves to gain some sort of leverage against it. Well, the barbell for a fraction of a second becomes that exact same scenario where you using the bar to pull yourself under not only do you make yourself faster as I've just illustrated by using it as leverage, but really you slow the rate at which the bars falling to earth, right?



(00:33:16):


And, and you're, you're buying yourself time. So for those who are no Mattie Rogers or follow follow Mattie Rogers, I remember discussing this with her early in her development. And she took that herself. Now she's coaching as well. Primarily youth, she loves working with youth and I'm going to cite her and say, she's turned everything that I've just told you into her own cue, which she says, feel the bar all the way into the squad. In other words, don't lose contact with them. That seems to help the second part that I think why this occurs or not the reason for, but what's missing is really awareness to where that bar stops period. So meeting the bar knowing where it stops rising and that's a rec recognition thing for the athletes. So, they also failed to meet it at the top of its trajectory.



(00:34:06):


So if we were to combine cues here that aiming for your chin and then dropping under, if you did those two things would that be kind of the sweet spot that we're talking about?


(00:34:18):


It would be, that would be the lift you would say to yourself. Oh my gosh, did I record that one? Yeah. I need that one for evidence. I want to boast about that one. Cause then you've jumped right back on the barbell. You try again and then, ah, man, you just can't quite get it right the same way. Yeah. Aim for the chin. And actively pull yourself into the lockout. I heard a coach and one say fast hands thinking fast hands and a snatch is the exact same thing of what I just said because it will then create the athlete to or cause the athlete to have constant tension on the barbell.



(00:34:54):


Right. Okay. So this one you're going for, let's say a heavy, single heavy double, the weights are heavier. You know, you, you can definitely feel it now. What if we're talking about weights that may be are lighter than you're cycling in like an open workout, for example, what is the, I guess the fine balance between polling, how hard you should be pulling and how fast you should be dropping?



(00:35:16):


All great questions. Because the answer to this question is nearly the opposite of what we've been discussing when you are psych barbell cycling, lighter weight. I'm not talking about the mid-range because the mid-range might see a little bit of both, but lighter weight you will get away with. I actually encourage more hips, less legs, and you can lose some techy tension previous to the catch. So for the CrossFitters out there, anybody in the open right now, if they were to announce an open wad where there would be a ton of reps with that barbell I wouldn't say the exact opposite of what we've been discussing, which are the heavies. I would say, Hey, pull this bar up, go ahead. And, and I don't, Hey, this time, I don't care if your butt rises fast and you have a strip of a pool when you're cycling, in fact, your button might remain has her tap and your head, you're doing tap and goes, your button might remain high, come in, make contact and use the hips since it's easier.



(00:36:17):


And it feels great. Swing the bar a little bit, who wouldn't want to do it a ton, but see its lightweight. And what you're doing is you're staying effective with moving the barbell and saving energy. What we have discussed this entire time as it relates to the heavy is how to use all the energy on a heavyweight. We've, we've pretty much covered it at all at all just now, but okay, well now coach it's light. I don't have to use my energy. I need to save energy in that case, cheat, cheat your off because this cheating and I wanna make this clear to your audiences. You're not cheating to injure yourself or putting yourself at injury. You're cheating away from the a hundred percent energy needed on the maximum lift. You're cutting corners in a very safe manner. Your back should still be flat and concave. You should have full lockout, full extensions. And I think this is why CrossFit promotes certain rules to what is a rep it's really safety as well and being anatomically correct and safety, which is great. So I'm glad you asked that. I think if you're, if you're cycling ton of hip contact and no need to pull yourself under, let that bar float up and just catch.



(00:37:30):


Yeah. And I, I guess it's just having, having some experience with each of those ranges, you know, those lighter weights, like you were mentioning those mid range weights and then those heavyweights as well, because you could really kind of take that awareness and connect it back and forth between those different ranges to know when it's going to be appropriate for you to do exactly what, and I guess that just takes a ton of repetition.



(00:37:54):


It does, it does practice and understanding what you have a low barbell because in other words, load dictates approach.


(00:38:03):


Awesome. Let's let's move on a little bit to the jerk. So something that we also see and maybe this is not even just a split jerk, but if we're looking at the open or a Metcon you know, just going simply shouldered, overhead, any type of shoulder to overhead you kind of stop halfway and then you press out a little bit. Right. So is that an error that you see is, is that pressing out, maybe not meeting the bar, not getting under it enough.


(00:38:31):


Yeah. And the last sentence or your last, and your question is the answer not getting an under enough. So whether, you know, and if it's if it's a CrossFit judging scenario or CrossFit aim, the press out is legal. It's fine. And that's cool. It's a different, a different aim, nothing wrong with that. If you're in their world of weightlifting, the standard is different because it has a different aim. And in which case, this is what we're talking about. And I'll even say this when it's a heavy lift CrossFitters, don't like to press out, you know, they, they still like to get that snappy elbow and that you know, that speed of the, of the catch and the overhead position. So but it's really the reason why this happens to all of us when it happens is the body is not low enough to accommodate a lockout.


(00:39:18):


See if I could refer back to smashing clean when the bars light in a snatch and clean, we can elevate that bar all the way up to our chest, our face, right? Because there's like, as it gets heavier, we know that we are unable to elevate it as high. So the squatting, the active pulling under, or AKA third pool is needed in order to be successful, the jerk or any shoulder, the overhead is the exact same scenario, but people don't think of it that way. So the reason why beginners and people press out is that they are thinking to themselves, okay, I have to lift this. Okay, get it all the way up, up, up, up there. Thinking truth of the matter is, especially in a jerk, a heavy jerk. We're lucky enough to just get this thing off of us, right?



(00:40:07):


You're probably looking at five inches of elevation from the shoulder. So when we drive up, we can embrace the fact that the bar's not going to get past our forehead. Then that means once we split, or if it's a pusher power jerk scenario, the remaining piece of the puzzle to create the lockout is your body has got to accommodate and get lower. However you want to get lower, just be in a lower lunge or lower squat position. Even if it's a quarter squat to allow the lockout. And that goes back to what you said earlier on, we are not moving a barbell around us, right. We are moving around a barbell that is, that should have as minimal movement as possible.



(00:40:57):

I really like how you worded that. And I think that's a great way to visualize it where imagine if you can't push the barbell any higher than your forehead, you have no other option, but to actually get under. So we've mentioned that for a split shirt, it's getting a little bit, maybe deeper or lower into that lunge. If we're thinking push or power jerk maybe it's an, a Metcon, what are we doing here? We just are we sending the butt back a little bit more? Are we dipping the hips a little bit lower? How do we catch the bar in a pusher power jerk?



(00:41:28):

Yeah. I prefer dipping the hips a little bit more, but going back will not harm the athlete. And going back is actually just effective if that does not work because the load or fatigue you're going to have to receive it with a wider stance or begin execute the whole thing in a wider stance too. Again, comedy, what is the going under? And if I can add one thing, I have a philosophy on something. And this is going a little off-topic, but I won't take long. I'll come right back. It is really related to this jerk discussion. We're having all of us have asked ourselves, which style of a jerk on heavy is best for me. We may learn split jerk first day, but we always question it at some point, right, because it kind of sucks to learn. I'm not gonna lie. But there's a stage of our development months in maybe a year in coach, I've been split jerky and I want to try and power jerking, squat, jerking.



(00:42:27):


And I've always asked the athlete, okay. Why? No. If they say something like, well, I saw it on YouTube. I thought it was cool. The answer is no stick to what we're doing. But if they say something analytical like, well, I was doing power jerk because you programmed the other day where I was doing behind the next. And I was you know, and I can sense that there's some potential there. Okay. So now the athlete is really thinking about progress for the right reasons. Let's discuss it. Here's the answer to which jerk works best. It all comes down to one question that you must answer, which of all of them push power split or squat, which one of those can I get the lowest? Can I get the lower stance and remain strong in the overhead? Right. Find out which one of those are, and that is your answer. And you can perfect. Perfect. The heck out of it. So now if you're talking about a Metcon going back, yeah. Your answer was your, your, your question was correct, but back wider stance or hips down



(00:43:24):


When you think hips down I'm curious if you ever noticed that people end up performing that dip with a muted hip at all?


(00:43:35):


Yeah, probably because there, and not because of it, maybe because of the end result, they're trying to get their hips down. They're thinking too much about the end, not thinking about the first part of the movement. But yeah, I can sometimes see a muted him. You know, I think in this case, in my experience those who mute to hip or are less than, you know, full extension of the hips are really doing it because they're in a rush to get the lockout they're in a rush to get under it. Yeah.


(00:44:05):


Okay. Now let's talk about footwork. How important is footwork and how does this contribute to a lot of the errors that you might see in the jerk and split jerk?



(00:44:14):


Well, I mean the foot stands look, the floor is our friend in weightlifting, right. We feel strong and we're connected to it. And it's our force production. It's our balance, our safety you know, we, we feel secure. We're in contact with the ground makes sense. And this is why beginners tend to do some really funky stuff with how they split, what they're producing is whatever they feel comfortable in connecting, whether it's really effective for long-term weightlifting or not. The most common really issue is back foot rear leg, rear foot. Is he in a position that we don't want? You know, and the reason that this happens, like I said, I always try to give reasons for why it's current it's occurring because a flat foot or a toe pointed outside, away from the body feels very stable to the untrained person right now, if you get a correct, say sprinter stance, a ball of the foot heel off toes straight in preparation for my analogy as if you were going to propel yourself forward, that is more effective long-term, but for a beginner to says that doesn't feel stable.



(00:45:33):


Well, it's not going to it's untrained. You know, we just, we just know as coaches that this is what's going to work best or any variation of this was going to work best. So you have to introduce it to them. So foot stance is extremely important. And I will say that since it's our foundation, if your foot stance is not comfortable, nothing above will be.


(00:45:57):


So what are we looking at in terms of maybe weight distribution between the front leg and the back leg, would you say it's like 50, 50,


(00:46:04):


A hundred percent. I would say that it is 50, 50. There's no doubt that it's 50, 50, I've met coaches who say we want 65% of your weight distributed on the front leg, a 35 on the back leg. First of all, how do you measure that? Second of all, how complicated does that sound to the beginner? Again, we're talking about the beginning of this case, the advanced, you know, things like that. We know we can, we can talk about that as well. But I still wouldn't recommend that uneven distribution, 50 50 misspoke.



(00:46:38):


So what we see a lot of times, I think is stepping forward when you are recovering from the jerk and it's just something that happens naturally for people. And I'm assuming it's because that 50, 50 rule isn't being followed, you've got more like 80, 85% of the weight in the front leg. And the back leg is just kind of there for a split second. And you rush into the recovery.



(00:47:01):

Yeah. Yeah. So that's another common one of them I'll tell you why people do that. Let's, let's, let's assume hypothetically. It is not because the different drive was forward. So now the momentum is going forward and they don't have a choice because then you can just say, Hey, you're not dipping straight up and down, fix the bar path. And then you can fix the split a little bit better now outside of that one if it's a great dip and dry, but you still see people relying on the front leg, the reason why all rely on the front legs so much is that visualize close your eyes for a moment and visualize what a great split position looks like. One that you might find is great. If you're looking at both legs, then look at the front leg in your mind and think to yourself, that front leg is at a very strong angle for the human body.



(00:47:53):


Think about when we're doing walking lunges, that first front leg always feels fine. Somehow that back leg always just seems like weaker and unstable yet you're using both. Yeah. Both of them go through the same experience. So if you can visualize the front leg of a split jerk and understand that it is in a naturally anatomically strong position, strong angle for all of us, this is why we like to rely on it. It feels like we should feel, it feels safe. Even if you have your weak leg in front and your strong, dominant leg behind you, the front one will still be in a strong angle. So we tend to rely on it. That's all. If we understand that and try to focus on the back leg, doing more work, you end up getting a better development of the app.


(00:48:43):


So something that I've been using pretty consistently every Sunday, we have an Olympic lifting class. And if we're doing jerks that day we'll, I'll shoot through the progression that I think is in the USA w manual. It's just, you know, hands on hips, jump into your split take the PVC, hold it overhead in a locked up position, and then jump into your split and doing that alone. Just brings that awareness, you know, because there's no load present, you can really get a feel for where your feet are. And if you aren't 50 50 there, you can really take some time to let some weight sink in that back leg. And then what you're saying is you will naturally want to take a step back and recover to stay balanced instead of rushing forward.



(00:49:23):

Yeah. Yeah. That's referred to a footwork drill. Yeah. That's what you described. I, I do some similar than that. I also just have people just basically spend time in this place, whether they remain in the split, I like to use something called split position press. They are in a split position. Keep them there. They don't move. There's no jumping, there's nothing. And they are just strict, strict pressing while standing or positioning in a, in a stance, a split stance. They spend that much time back to when they actually have loaded. So, absolutely.




(00:49:56):


Yeah. That's a phenomenal one because you will get immediate feedback if you are somebody who's dominating with that front leg when you're pressing in that split. Yeah. Yeah, absolutely. Now let's back up a little and talk about the dip and drive that we were just mentioning and the trajectory of the bar path and you being forward because of that. Could you touch on that a little bit?


(00:50:17):


Yeah. Let me tell you, I'm glad you were talking about can I said earlier, not long ago that I wanted to address something in a different drive. And I made the, that I tell athletes, okay. I just fixed something. I told you to fix something on it. You're about to do something for me. And in the moment of executing it in that fraction of a second, your mind will say, there is no way this can't work. And when you experience it, I need you to trust it any way and just know that I warned you. Here's my example. Have you ever seen, let me ask you this, I'm sure you have in your gym, your coaching, you see during the execution of a different drive or during the execution of the jerk, it looks like that bar is bouncing on their shoulders.


(00:51:04):


Right? Okay. Now, I blame this for that. You know, this, this common, this frequent theme I see out there that cues really good cues are getting beat to heck out there. They're getting smashed the twisted around. And I think they lose its original meaning. Here's one of them. Well, you've probably heard coaches say, or maybe you use it too. I mean, I've, I've come close to using this one. It's Hey, you're about to do a dip and driver the jerk, and you cue them to go fast, quick dip and drive, make it quick, make it quick. Here's a problem. It's not supposed to be quick. That I think is a cue that kind of got misinterpreted out there somehow and beat high. When we perform a jerk, a heavy jerk, you're actually supposed to initiate it kind of slowly. Now I don't like to use the term slow on anything.


(00:52:02):


So I like to go control, right? If you just break the knees and let the bar take you down, you will remain in contact with the barbell or it with you. I should say, because my point is, if you're too fast on a dip and drive, you'll move so quickly, you're actually moving down underneath it, away from the barbell. You're creating space. And now you're going to Ryan right back into it. When you decide to go the other direction. And now you create this bouncing on the barbell that is bad for you know transfer of energy. All right. So if you can keep the bar on your shoulders, not let it bounce by starting the dip relatively slow controlled. What does have to be fast? This is where the cue got beat. I think what does have to be fast as the reverse and direction it's saying, all right, now, it's time for me to go up.




(00:52:54):

If you do it very quickly and you change directions, you'll get that cool snap of the bar. First of all but the energy you're producing gets directly transferred into the barbell. And you're going to get a ton of elevation. You're going to get way more confident with your jerks. And this is what I tell athletes. When you start the jerk kindness low or controlled at that moment, you're thinking there's no way this is going to work, but it does. It is the best way to control energy on that bar band. Now this


(00:53:26):


Is going to be going a little bit backward, but I want to make sure to touch on this with the snatch in particular, how do you address somebody who is not even close to their hip, right? They're not getting that barbell close enough to the hip. And you know, maybe it's in that upper quad region. What are the first things that you kind of look at when somebody is not making that contact?


(00:53:48):


Yeah, well, the first reason I discussed with them is why, why is it happening to them? It's happening to them because they haven't mastered yet the feeling, the sensation, they don't have the coordination to get the bar going from up through the knees, then turning curving to them. And then going up once again, you know, you want the bar to go from, from ground to whatever end position, as straight as possible. But we have to have a curvature that curvature, you're changing directions a little bit on this bar. So in other words, they are having a hard time understanding how to change directions. It is slightly, we're not making any 90 degree turns, right? It's just curvature. So it's a, it's a timing and a rhythm thing. Like anything, that's a coordination thing. So I let them know that it's what's happening, how I fix it. Other than queuing saying, keep it close or tell them, make contact with the hips. I'll tell them, Hey, get closer to if you've made contact brush, brush the hips. If they do that by doing alone does not work. I actually go back a few stages and spend a lot of time in high hangs or blocks going back to blocks. I said earlier blocks are the number one way. I try to get an athlete to recognize the error. So if they spend more time with blocks, they're able to connect that later on.



(00:55:06):


Now I'm curious if you've ever seen this. So have you noticed that maybe that double knee bend or that scoop that we were referring to earlier maybe is not happening and if that's not happening you know, your hips are so high that no matter how much you sweep it into you, you know, it's never going to get into that pocket? Like you want it, but if you were to kind of lower the hips a little bit, not only do you have more leg drive now, but you are probably letting that come into that the lap of the hip, letting the ball into a lot.



(00:55:38):


Yeah. I often say sink the hips, right? Yeah. Same thing. Yeah. and I'm glad you said that because you know, a lot of coaches don't quite identify that. Why aren't they making contact? Well, it's because seeing if you can visualize this start position, right? First poles and essentially it's a half squat, right? Not a, it's not a deadlift into a clean or deadlifting to a snatch, but a half squat into the snatch and clean. Well, if you look at it this way, when we begin to lift, our knees are bent. As we're pulling the bar up in the first pole, through the knees, the knees must straighten a little bit. That's really technically that's the only thing that's changing or the knees extending and pulling back at the same time. But they're extending once they surpass the knees, the knees should stop bending.


(00:56:36):


They should not bend anymore. The reason why they should not is, because even though there is some upward elevation, it's actually, this is where they turn the curve is happening. So a shifting should occur when the shifting is occurring into the hips with that bar, the knees can remain bent, or if you straightened them too much, you can rebound hence double knee bend and create the lowering of the hips. Like you said, which I agree with sinking the hips. It's the same thing, that action, which is creating as the early part of that uppercut the scoop will help them a lot better. The error is when the knees are straightening, when the bar is getting lifted and then after the knees when the bar passes the knees, I should say, the knees continue to straighten. And now by the time they lift or gets that bar around the hips, their legs are basically already straight and they have little flection to create a jump.


(00:57:35):


Would you say that maybe like, what is the spot, maybe it's mid, mid dire? So where do you start to initiate that scoop of the sinking of the hip?


(00:57:47):


Well, good question. I, I teach after the knees begin to shift, but I teach especially for those who can understand what we're saying here, scoop singing in the hips, uppercut rebounding, double lead bending of the, of the should occur. Like I say, at the moment of our gets to the hips right before that moment. If someone can't really make the reference in time, they need an actual location. Yeah. I say upper quads.


(00:58:19):


Okay. Gotcha. How are we doing on time so far?


(00:58:23):


Great, great. I think I've got about another three. Yeah, just go another 15 minutes.


(00:58:27):


Cool. All right. Let's touch on some intermediate and advanced errors. So if we are talking about the snatch and clean maybe let's start with the, you know, the setup or the routine that you kind of get into before the bar even comes off the floor.


(00:58:40):


Yeah. Well, what I see is let's start with the hook coming off the floor. Sometimes the routine, these athletes develop on their own, the pre-lift, a ritual. It can actually negatively affect the liftoff. See, I say that because I think the beginner and the intermediate are taught static start, right? So we're taught here's your setup. Don't move. Okay. Now lift is to slow, static start, you know, but then we get, we get comfortable. We get good at what we're doing. We want something more, more dynamic, more ballistic. Let's get this thing exploding off the ground, which essentially we cannot do. We want to make it feel that way at least. And so now you have some weird stuff happening there. Other than inconsistencies that it's not the exact same start by that. I mean, they may pump the hips and go, or they get some sort of dynamic or ballistic start, but for every rep, their geometry is not the same.


(00:59:43):


Other than that, I see the bargaining kicked out a lot which drives me not to think down at the start position. And they don't realize that at the moment of lift, they actually rolled the bar forward a quarter of an inch. I don't even like to say roll cause that makes it sound nicer than what it really is. It's like they pop the bar outward and lift up. This bar is heavy, man. It's heavy. Like we don't want any excessive movements with it. We want the thing to just going straight up, you know, or, or sweep back for those who can produce that. We definitely don't want to going out forward at all. And then up, even if it's very slight, it will mean big problems, you know, for the athlete. And I think this happens for these advanced athletes when I start seeing it, it's because they're trying to get a stronger start, and doing so they're actually causing some, some other issues.


(01:00:35):


It bar placement could be an issue. So I would tell athletes, look at where the bar is. I like over the midfoot. You know, I make sure that it's not starting too close to the ankles. But that one, that one's a number one, you know? And if I can add this one, a pet peeve of mine are the athletes who roll the bar forward, roll the bar back, roll it forward. They're rolling. There. They look like they're rolling pizza, man. They're really dope. Yeah. And then they're like, okay, now I'm ready. And then they lift again. This thing is heavy. Don't move it. Don't touch it. Just lift it straight up. Any movement of the bar before lifting, I think puts an athlete at risk.


(01:01:11):


Having a poor, first of all. Okay, awesome. Let's talk about the back angle. Okay.


(01:01:16):


Oh yeah, yeah. I like wherever we, I teach this, we set up, we are comfortable on our set up wherever your back is, whatever it looks like, the angle, be it a 45 degree. Maybe it's a little bit more vertical. It doesn't matter to me if you're comfortable with the angle at which your torso and your trunk is tilted, whatever it is, it has to stay that way from the ground until you clear the knees. You're not allowed to make it move or change. What I see sometimes is athletes will pick up this barbell first pull and they may tend to kind of flatten the back a little bit of flattened the angle rather than not the back itself, but the angle, or you tend to kind of lean forward more with their shoulders upon the liftoff. This is very, very similar to the beginner or the intermediate quote, unquote stripper pole. Very similar to this. However, we won't call it that because it's not to the degree and it's not for the same reasons per se, but the back angle changing does something I look out for. I want it to stay the same. There could be some slight changes, but when there's too much of a change in the in geometry of that back, I think it, it tends to negatively affect the rest of the movement and puts them at poor angles that they weren't expecting.



(01:02:48):


So how do you find that correct position for yourself? Is there, are we supposed to be thinking, okay, let's keep the hips, you know, slightly, maybe in line or above the knees and this is where we're going to kind of hold onto it or are we making, are we kind of looking out for that feeling of leading with the chest and keeping that back angle very strong?


(01:03:08):


Yeah. What I like to teach athletes I go back to the chest up leading with the shoulders deal. I definitely go back to that. Refer them back to that. I think your first question was, how do we know what's best for them? W I start there here's, here's what I determined is best for the athletes. Back angle, whatever the, I always start everyone with hips slightly higher than the higher than me. Shorter individuals can come down a little bit and get away with that. So if I see it happen, naturally, I say nothing. I let it go. What I'm looking for is whatever angle they begin, do they keep it and ask them, can you feel more quads operating or is it your back operating? Okay. Eh, I answered those two questions. The best I can.


(01:04:03):


So in other words, if their angle is changing well, wherever they are ending up in, maybe they should start there that way. There is zero change off the ground. Does that make sense? Yeah. And then say, Hey, when you're lifting, where do you feel it? If I gave you five or six clean poles right now, or what I like to use are liftoffs, it's, it's a pulling movement. That's ground to knees only. It's very short-lived. But I say do a few of those burnout on purpose, right? Mild burnout. And tell me, where do you feel it? If they go, man, my legs and butt are burning. They're doing feel at all in my back. There's your answer? It's poor.



(01:04:47):


Okay. Sorry. You cut out a little bit there, but you said that if they are feeling it in the legs and the butt, it is correct. But if they're feeling it in the back, it's incorrect. Correct. Okay.


(01:04:57):


Right. Turn that into it. And, and we, the truth is all of it is working, right? All of it is working. I'm not, I don't want to make you, I want to make sure that I'm clear. I don't want your audience to think. I'm even speaking of something, being Passover, you know, inactive. I meant my test for them is, Hey, let's do five or six liftoffs to light burnout. I just need you to report back to me, which muscle groups you are feeling are fatiguing faster. If they tell me legs and butt, I'm solid. If they go, wow, I feel that all in my back and nothing else. You have a problem there. I think it's a poor back.


(01:05:30):


Cool. Okay. Perfect. So I have two more for you, and then I'll let you go. Let's talk about your second biggest pet peeve, the excessive arch back.


(01:05:39):


Oh, man. Man, that one drives me nuts. You know, it's something that I try to fix. I don't wanna make sure I'm clear here. I'm talking about an excessive arching over the back. I am not saying you cannot lean back. The difference is a lean back to me is basically from shoulders to ankles, you can draw a relatively straight line. There'll be a little, a little large. That's fine. And they are in that line is tilted back a little bit you know, away from the bar and the reason why it should be away from the bar. Not that you're trying to call separation from the bar, you're just leading the bar where you want it to go. I'm talking about if you drew from the shoulders to the ankles, it looks like a C okay. A solid curve.


(01:06:35):


The reason I, it drives me nuts is because of the reason why it's happening, people learn how to connect the hips. And I said this earlier, and they rely on it too much. Then they'd start to say, well, I think my hips are just going to be the end all be all to my lift because of how fast and cool it feels forgetting that. I mean, speed is not in the pool. Speed is in the catch. What makes Lyft look fast? Isn't it how quickly we can re we can raise it up. It's heavy, man. None of us can get up very fast. It's how fast we get under while it is weightless. That short period of time, we have to react to this object. We've thrown in the air, so to speak. And so the arch back drives me nuts because I think people are just relying on the hips too much. And it looks cool honestly, to get this lean back with a problem with that is lean correction arching back does not, in my opinion, does not create better bar elevation, which has up not pack second. Your sh your chest, your shoulder, your torso is so far backward. You have to now come forward to catch and receive. I think that way back way forward at the moment of the catch can cause some imbalances and loss of balancers. And you've got some issues there.


(01:08:00):


I've actually experienced that in the early days. That's something that I used to do all the time. And I think the root issue that I connected it back to when I actually watched video of myself was that that arch was happening. I was thinking chest up right. Lead with the chest. But because of that, I was not keeping that rib cage down. Right. Like I was, I was, there was no awareness there. And so now when you take it to exactly the point that you're talking about, it throws everything else off as well. So I don't know, what, what do you recommend for that? Just building awareness through, you know, maybe hollow holes and things like that. And then focusing on liftoffs with that you know, with that rib cage down and chest up.


(01:08:43):


Yeah. That could work and you know how I fix it. I, you know what I'm talking cues only IQ verticality get vertical reach for the ceiling. Right. I do high poles and the static high poles, not the dynamic ones where you're high pooling to the chest, but you intentionally readership. I prefer not to read dip because it can cut off some of the pools. So I like to extend, reach and bring that bar to their chest statically. That seems to work. And if that still doesn't work hundred percent, I either get back on blocks or high hang, very high hang with, with the added element of the kind of heavy you, this, I can tell you this and add the reason why I like blocks or high hang is because if someone was starting a lift at a high hang and they try to arch back, not only would they feel it, but they would fail. If you were in a high hang or high block, the only way to get it is if you go



(01:09:40):


Mm, okay. Oh, I just remembered. So when you're talking about the high pole, and if you have that arch back, essentially you are going to feel a little bit unbalanced. Right. but if you maybe are staying, you know, nice and vertical, like you mentioned everything will feel somewhat balanced at that finished position of the high pole. Correct. Okay. Awesome. All right. This is the last one. Let's talk about the timing of the catch.


(01:10:03):


Yeah. The timing, which goes back to, you know, the the bar crashing you know, at times especially in the jerk that comes down to an awareness that comes down to meet the bar. And I touched on earlier, all right. We all know that whether it's a snatch clean and jerk from the moment it begins, we should all catch or receive wherever the bar stops, rising, wherever that's happened. And so one of the pet peeves I have, and this one I don't with beginners, but I certainly do with people who are more advanced, they're so focused on the catch that they lose the over catch. Almost. They kind of go too deep and they are not paying attention to wherever the bar lands, right. Or correction, wherever the bar stops rising. And when I'm in bed, landing remains like landing at the top of its trajectory.


(01:10:54):


And so that timing, you know, the timing of the barbell is extremely important because if you do not receive where the bar has stopped rising, that means you're going to receive it after that point, which means it's on its way down. Right. And it's on its way down without you. So, because that is occurring, even if it's an inch, man, even if it's a very short amount, you've got gravity, plus this object falling to earth without any guidance or resistance, it is going to smash you. It is going to be heavier than it should be. Had you received it and met the bar and kind of guided it and controlled it as it was falling to earth, it will be smoother. You'll look cooler and you'll do more weight.


(01:11:42):


Yeah. And this is kind of unconventional, but this is something I do in warm-up sometimes where I'll have an empty barbell. And I do this with power cleans. I'll receive, I'll do a muscle clean to start. And then over 10 to 15 reps, what I'll do is sink an inch or two deeper all the way until I ride it all the way to the bottom and a deep squat. But what that teaches you is that awareness that you're talking about of kind of recognizing, okay, where is the bar? Let me maneuver my body around it so I can catch it efficiently.


(01:12:09):


Yeah. Let me, let me, let me start resisting it right now. I liked your warm-up sounds great, man.


(01:12:14):


Awesome, man. Well, thank you so much, man, for digging through all this for us, this, I think if anyone was to implement even just one or two of the things that we may have talked about, they would, they would see a, they would see some crazy differences. Right?


(01:12:28):


I think so. Yeah. I think so. And I hope I helped. I really do. And I appreciate you giving me the time again.


(01:12:33):


Yeah, man. So what would you like a coach or athlete to take away from this? How do you want them to kind of implement some of this stuff?


(01:12:41):


Patients trust belief and never being in a rush. And I don't mean, you know, my philosophy on the athletes rushing to be the best. That's a whole different topic and that's a whole different timeline. I meant in the middle of the movement, I guess I would summarize and say, do not let the fight do not let the resistance be mistaken for a failure. Don't mean they struggle means I fail at all. It's kind of part of the game, anticipate the struggle and you might find more success than failure.


(01:13:15):


Awesome, man. Well, two things that I would love to point people to one is the cues and corrections book that you wrote. That's something I refer back to very often and it goes even more into detail than kind of what we touched on today and kind of talks about every situation really that could happen. And the second thing is on your Instagram page, you have a ton of error, correction, and coaching tip videos that are very useful as well. You know, they're short 15, 32nd clips that I think people could get a lot of value out of.


(01:13:43):


Yeah. Yeah. Thank you. So the book is Olympic weightlifting, queues and corrections. You'll find it on Amazon or directly from the publisher cattle, catalysts, athletics. And as far as my website, it's only concepts.com and yeah. Have ton of videos that I post for free that I don't charge for them. They're, they're available. I just believe in communicating with coaches and I think they're great tips. I'm very proud of them. None of them are more than a minute to two minutes long. The majority are only 30 seconds. Cause I believe in, look, this is a snatch. Here's where you're at. This is what I think you should do. Give it a shot, go by done. I just, I know for a fact that if I really did long hours to rather, I should say, I just think I would lose the attention span of these people some right. Right.


(01:14:27):


All right, man. Well, once again, thank you so much. And I'll talk to you soon. Thank you. Thank you so much for listening guys. I know you're probably driving right now. You're probably eating, cooking, working out. You're doing something else, but make sure you head over to the airborne mind.com, check out some of the free coaching videos, warmups guides, checklists, all the things that you can use to make the best use out of your training time. If you enjoy this episode, please leave a review on iTunes and let me know what you think I love hearing from you guys. And it would really help me out so I can continue creating awesome stuff for you. And remember the greatest compliment you can give is by sharing it with somebody else who might enjoy it or somewhere on the web. So once again, thank you so much for being a listener and supporting the show until next time.


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