• Misbah Haque

Olympic Weightlifting: Cues & Corrections w/ Daniel Camargo

Updated: May 20

Daniel Camargo is a 27 year veteran in the sport of Olympic Weightlifting. As an athlete, he has represented Team USA in 9 international competitions. and set 3 american records. As a coach, he has reached the top tier as a U.S. Senior International Coach. 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 competition.


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?