Olympic lifting is among the most high-level, skill-based, athletic actions one can carry out. No different type of lifting calls for the identical degree of coordination, focus, and element than a heavy clear and jerk or snatch.
Olympic lifts require teaching cues to develop correct motor patterns
I’ve been extremely fortunate in my teaching profession to have been introduced up by some true masters within the sport. About two months into my teaching profession, I attended the NSCA’s Sport Particular Coaching Convention in Anaheim in January of 2000 and listened to Mike Burgener train the lifts. I used to be mesmerized by him and fell in love with each phrase popping out of his mouth (and his distinctive talent of killing all of us in two quick hours with a PVC pipe). I instantly sought him out, and he opened his residence and his infinite data to me. I spent the following three years paying visits and helping him at USAW certs.
Not solely does Mike have many years of knowledge to share, however the cueing he makes use of can by some means get a room stuffed with novices on the identical web page. That’s highly effective. The next are cues you could or might not have heard when instructing Olympic lifting. A lot of them I’ve created out of necessity. They’re my go-to cues for nearly everybody, and I’ve had super success with every of them.
Cue #1: Ice Water in Your Veins
Olympic lifting is as a lot psychological as it’s bodily. Anybody who has developed proficiency on the Olympic lifts will agree that max makes an attempt might be extremely annoying and invoke vital ranges of concern. Due to this fact, many lifters wish to get right into a lather previous to going after a heavy try. This often includes screaming and yelling, leaping round, and attempting to make use of aggressiveness to gasoline the makes an attempt.
I’ve acquired some dangerous information for these of you who do that. Realistically, you wish to do the precise reverse. Watch high-level weightlifters prepare. All of them have an impassive method to the bar. They’ve mastered a thousand-mile stare. Over-excitability disrupts the stream of the motor program. I inform my athletes they should haven’t any emotional connection to the try. Upon getting efficiently accomplished the carry, go berserk, however not a second sooner.
Ice water in your veins.
Cue #2: Decide to Taking pictures the Elbows
This cue is pure gold in the event you’re working with a lifter who isn’t getting their elbows across the full distance after they catch. I see it fifty instances a day. Lifters must make a proper resolution that it doesn’t matter what, they’ll shoot the elbows the complete distance as quick as they will.
In some makes an attempt, you will note lifters do the precise reverse. They’ve nearly resigned themselves to the truth that they will’t get the burden, and the arms by no means interact. If that is so with one among your athletes, you must persuade them that the elbows are non-negotiable. The elbows should be automated and they should end with tempo. So pull your athletes apart and persuade them that even earlier than they contact the bar, they should make a take care of themselves that hell or excessive water, they’ll shoot the elbows. It really works.
Decide to capturing the elbows.
Cue #three: Knuckles Down
The sensation of shedding grip results in a assured failed try, particularly for younger lifters. Issues with grip are a number of the first errors coaches encounter with somebody who’s beginning out. That is with or with out utilizing a hook.
In my expertise with the hundreds of lifters I’ve labored with, nearly everybody will naturally have their wrists in slight extension after they grip the bar. If you happen to take a look at the situation of the bar within the hand when the wrists are in any degree of extension, the stress of the bar strikes to the fingertips. Consider doing a fingertip pull up. It’s ten instances more durable than a full grip pull up. If you happen to don’t have your knuckles down, you employ the fingertip pull up grip to tug a whole bunch of kilos off of the bottom. Knuckles down does three necessary issues:
As a result of you must now put your wrist into slight flexion, the bar rests within the meat of the palms as a substitute of the fingertips. So out the gate, you might be in a stronger place by advantage of a surer grip. Utilizing a hook grip (like most skilled lifters do) strikes a big portion of the stress off the thumb. The intention of driving your knuckles straight down retains the elbows straight for longer.
Left: Appropriate, knuckles down; Proper: Incorrect. knuckles out.
Cue #four: Drive the Floor Away on the First Pull
The primary pull might be tough for younger lifters as a result of they wish to clear their knees for the bar path. If we don’t train that piece correctly, novice lifters will both grind the shins with the bar or drive the knees again with out lifting the hips up. Regardless that we undergo a complete part serving to these athletes conceptualize the necessity to clear the knees, in lots of cases it nonetheless will get muddy.
Interested by driving the ground away whereas standing up with the bar organizes not solely muscular coordination that matches the duty, but additionally clears the knees from the bar. Lifters find yourself in an incredible place and are in a position to transition successfully.
Drive the bottom away on the primary pull.
Cue #5: Shrug Your self Down
It took me a number of years to lastly train the third pull. I discovered that the minute you inform your athletes to tug themselves beneath the bar, they inevitably start to tug with their arms through the second pull. And as Coach B says, “When the elbow bends, the facility ends.”
Till this cue got here alongside, I had come to the conclusion that if I used to be solely going to be working with inexperienced persons to intermediates, I used to be not going to show the third pull. Within the previous days, we’d train the youngsters that the shrug was the last-ditch try to get vertical carry on the bar. Now, though we perceive that the shrug helps convey the bar up a smidge larger and buys us a fraction of a second extra time to get down, we train the shrug is the purpose the place the drop to catch begins. If in case you have a lifter who’s keen and in a position to snap their shrug – as they need to be – you doubtless could have an athlete who’s keen and in a position to drop into their catch quick. Win-win.
Shrug your self down.
Cue #6: Throw Your Bridge to the Nook
I studied Baguazhang for lots of years and was an offensive lineman for 13 years. The “bridge” (or what we’ve got come to confer with because the again bridge bar) is that this imaginary bar that covers the rear of the athlete from shoulder to shoulder. If you find yourself attempting to realize a leverage benefit in a decent house in opposition to an opponent, you have got a substantial benefit in the event you can manipulate their bridge by pushing and pulling to realize management of their higher physique. Wrestlers, linemen, and BJJ fighters will know what I’m speaking about, even when our terminology differs.
Know the bridge, throw the bridge to realize a greater hip extension
To get a lifter to complete their hips, we clarify the bridge after which instruct them to throw their bridge to the nook of the room the place the wall and roof meet. As an FYI, the platforms in my facility are up in opposition to the wall, near the nook of the room. You possibly can use a light-weight fixture or one thing like that in case your arrange is dramatically completely different. If this bridge thought doesn’t resonate with you, the bottom of the neck is one thing all of us can perceive. Both approach, for a profitable catch, we wish the hips to complete and achieve full extension into slight hyperextension to ship the bar.
Throw your bridge to the nook.
Cue #7: Catch Like a Mountain
What number of instances have you ever caught a clear, solely to be buckled by the burden when you and the bar meet? It occurs lots, particularly with novice lifters. They spend all their power pulling, so that they soften on the backside of the catch and fold up.
I inform lifters who’ve this drawback that they should be a mountain on the backside. Full stress all through the physique will enable their construction to tolerate the load. The visible of a mountain offers them the texture of one thing massive and strong. Most novices assume they’re having a method hiccup when in actuality, they simply must assume sturdy. I get practically excellent outcomes from this cue.
Catch like a mountain.
Cue #eight: Really feel Your Obliques within the Squat
This one struck me a number of months in the past once I was attempting to generate larger levels of stress in my vertical urgent. I’ve had a number of again accidents previously, a lot of the tinkering, I do with methods comes from the necessity to create construction and stability for my again. The extra you compress the same-side indirect to create a column of stability, the stronger your complete movement feels.
On the ascent from the underside of the squat, most of us must chase our middle and energy by means of a really deep ass-to-grass squat. Then you definitely get thus far, really feel to your obliques. Draw your consideration to your obliques and lock them down, making a pillar of construction to your midline. While you take your consideration to your obliques, there’s a degree of an elevated feeling of stability as you get up.
Really feel your obliques within the squat.
All of us have some quirky cues to get what we’d like out of our athletes. These are only a few of mine.
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