Olympic lifting is a single of the most significant-degree, ability-based mostly, athletic activities a single can accomplish. No other design and style of lifting needs the identical degree of coordination, focus, and element than a weighty clean up and jerk or snatch.
Olympic lifts require coaching cues to build appropriate motor designs
I’ve been very blessed in my coaching occupation to have been brought up by some real masters in the game. About two months into my coaching occupation, I attended the NSCA’s Activity Distinct Education Conference in Anaheim in January of 2000 and listened to Mike Burgener teach the lifts.
I was mesmerized by him and fell in really like with each individual phrase coming out of his mouth (and his distinctive ability of killing all of us in two shorter several hours with a PVC pipe). I immediately sought him out, and he opened his property and his infinite understanding to me. I expended the upcoming 3 many years shelling out visits and assisting him at USAW certs.
Not only does Mike have decades of knowledge to share, but the cueing he takes advantage of can someway get a space comprehensive of novices on the identical site. Which is potent. The adhering to are cues you may or may not have read when training Olympic lifting. Lots of of them I have developed out of necessity. They are my go-to cues for just about all people, and I’ve had tremendous achievements with every of them.
Cue #one: Ice Drinking water in Your Veins
Olympic lifting is as considerably psychological as it is bodily. Everyone who has produced proficiency at the Olympic lifts will concur that max makes an attempt can be very stress filled and invoke important concentrations of dread.
For that reason, many lifters want to get into a lather prior to likely soon after a weighty endeavor. This usually requires screaming and yelling, leaping all over, and striving to use aggressiveness to fuel the makes an attempt.
I’ve received some lousy news for individuals of you who do this. Realistically, you want to do the precise reverse. View significant-degree weightlifters train. They all have an emotionless method to the bar. They have mastered a thousand-mile stare.
Over-excitability disrupts the move of the motor program. I convey to my athletes they require to have no emotional connection to the endeavor. The moment you have properly finished the carry, go berserk, but not a moment faster.
Ice h2o in your veins.
Cue #2: Dedicate to Capturing the Elbows
This cue is pure gold if you’re doing the job with a lifter who isn’t finding their elbows all over the comprehensive distance when they catch. I see it fifty periods a day. Lifters require to make a official decision that no subject what, they are likely to shoot the elbows the comprehensive distance as rapidly as they can.
In some makes an attempt, you will see lifters do the precise reverse. They’ve just about resigned by themselves to the reality that they can not get the bodyweight, and the arms hardly ever interact. If this is the case with a single of your athletes, you have to influence them that the elbows are non-negotiable.
The elbows require to be computerized and they require to end with speed. So pull your athletes aside and influence them that even right before they contact the bar, they require to make a deal with by themselves that hell or significant h2o, they are likely to shoot the elbows. It is effective.
Dedicate to taking pictures the elbows.
Cue #three: Knuckles Down
The emotion of shedding grip sales opportunities to a certain unsuccessful endeavor, particularly for younger lifters. Troubles with grip are some of the initial faults coaches come upon with someone who’s beginning out. This is with or without the need of applying a hook.
In my experience with the 1000’s of lifters I’ve labored with, just about all people will obviously have their wrists in slight extension when they grip the bar. If you glance at the locale of the bar in the hand when the wrists are in any degree of extension, the strain of the bar moves to the fingertips.
Imagine of executing a fingertip pull up. It’s ten periods more challenging than a comprehensive grip pull up. If you do not have your knuckles down, you use the fingertip pull up grip to pull hundreds of kilos off of the floor. Knuckles down does 3 important issues:
- Because you have to now set your wrist into slight flexion, the bar rests in the meat of the hands alternatively of the fingertips. So out the gate, you are in a more powerful place by virtue of a surer grip.
- Utilizing a hook grip (like most seasoned lifters do) moves a significant portion of the strain off the thumb.
- The intention of driving your knuckles straight down keeps the elbows straight for longer.
Left: Suitable, knuckles down Proper: Incorrect. knuckles out.
Cue #4: Travel the Floor Away on the To start with Pull
The initial pull can be challenging for younger lifters for the reason that they want to crystal clear their knees for the bar path. If we do not teach that piece effectively, beginner lifters will both grind the shins with the bar or travel the knees back again without the need of lifting the hips up. Even though we go as a result of a full portion supporting these athletes conceptualize the require to crystal clear the knees, in many occasions it continue to will get muddy.
Imagining about driving the flooring away whilst standing up with the bar organizes not only muscular coordination that fits the job, but also clears the knees from the bar. Lifters close up in a great place and are able to transition proficiently.
Travel the floor away on the initial pull.
Cue #five: Shrug Yourself Down
It took me various many years to lastly teach the third pull. I observed that the moment you convey to your athletes to pull by themselves under the bar, they inevitably commence to pull with their arms in the course of the second pull. And as Coach B suggests, “When the elbow bends, the electricity finishes.”
Until finally this cue came together, I had occur to the summary that if I was only likely to be doing the job with rookies to intermediates, I was not likely to teach the third pull. In the outdated times, we would teach the kids that the shrug was the last-ditch endeavor to get vertical carry on the bar.
Now, even though we have an understanding of that the shrug allows deliver the bar up a smidge higher and buys us a portion of a second a lot more time to get down, we teach the shrug is the stage the place the fall to catch begins.
If you have a lifter who is ready and able to snap their shrug – as they should be – you possible will have an athlete who is ready and able to fall into their catch rapidly. Win-acquire.
Shrug yourself down.
Cue #6: Toss Your Bridge to the Corner
I analyzed Baguazhang for a large amount of many years and was an offensive lineman for 13 many years. The “bridge” (or what we have occur to refer to as the back again bridge bar) is this imaginary bar that covers the rear of the athlete from shoulder to shoulder.
When you are striving to acquire a leverage benefit in a limited space in opposition to an opponent, you have a considerable benefit if you can manipulate their bridge by pushing and pulling to acquire manage of their upper entire body. Wrestlers, linemen, and BJJ fighters will know what I’m talking about, even if our terminology differs.
Know the bridge, toss the bridge to acquire a better hip extension
To get a lifter to end their hips, we clarify the bridge and then instruct them to toss their bridge to the corner of the space the place the wall and roof meet. As an FYI, the platforms in my facility are up in opposition to the wall, shut to the corner of the space.
You could use a light fixture or some thing like that if your established up is substantially various. If this bridge plan does not resonate with you, the foundation of the neck is some thing we all can have an understanding of. Both way, for a profitable catch, we want the hips to end and acquire comprehensive extension into slight hyperextension to supply the bar.
Toss your bridge to the corner.
Cue #seven: Capture Like a Mountain
How many periods have you caught a clean up, only to be buckled by the bodyweight at the time you and the bar meet? It takes place a large amount, particularly with beginner lifters. They commit all their strength pulling, so they soften at the bottom of the catch and fold up.
I convey to lifters who have this difficulty that they require to be a mountain at the bottom. Entire rigidity through the entire body will allow their composition to tolerate the load. The visual of a mountain presents them the experience of some thing major and reliable. Most novices consider they are obtaining a method hiccup when in truth, they just require to consider solid. I get nearly ideal final results from this cue.
Capture like a mountain.
Cue #8: Feel Your Obliques in the Squat
This a single struck me various months back when I was striving to make increased levels of rigidity in my vertical pressing. I’ve had various back again injuries in the earlier, so considerably of the tinkering, I do with strategies will come from the require to build composition and security for my back again. The a lot more you compress the identical-side indirect to build a column of security, the more powerful the entire movement feels.
On the ascent from the bottom of the squat, most of us have to chase our centre and electricity as a result of a quite deep ass-to-grass squat. Then you get to this stage, experience for your obliques. Draw your notice to your obliques and lock them down, developing a pillar of composition for your midline. When you choose your notice to your obliques, there is a degree of an increased emotion of security as you stand up.
Feel your obliques in the squat.
We all have some quirky cues to get what we require out of our athletes. These are just a couple of mine.
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