Beyul Training

Olympic Lifting Club – 14 January 2011

Posted by beyultraining on January 14, 2012 · 4 Comments 

THEME: Quick Transition from finish of second pull into third.  Goal is to eliminate ‘Donkey Kicks” or slow transitions today!

Snatch

Skill & Drills

• Rise ups to Drops x 10
• Dirty Dancing Drill x 10 (courtesy of Coach Don McCauley:
  • http://www.youtube.com/watch?v=FozKb9IndCM&feature=related)
• Dirty Dancing w/Snatch movement

Technique Work

• Heaving Snatch Balance (courtesy of Performance Menu):
  • Goal is to keep movement smooth and in control.  You want the hip to move as quickly “up” as it does “down”
  • 3-5 Sets at 2-3 Reps
  • http://www.cathletics.com/exercises/exercise.php?exerciseID=82
•  “No Hands, No Feet” Snatch – Curteosy of Zygmunt
  • Set-up: Perform the movement initiating the pull with your feet already in the receiving position (Squat stance).  DO NOT use a hook grip.  Limiting you to a traditional grip forces the pulls to be smooth because any extreme jerkiness will cause the bar to slip out of the hand.
  • Goal: To not raise the feet off the floor during the entire movement.  You can raise your heels slightly due to an explosive hip extension and glute firing but you CAN NOT kick the feet up.
  • Ques: Fast Hip up & down
  •  Olympic Silver Medalist Szymon Kolecki performing it at 4:47 in this video:
    • http://www.youtube.com/watch?feature=player_embedded&v=TU7bEr1ZyuQ
  • Jon North and Donny Shankle from California Strength performing the movement:
    • http://www.youtube.com/watch?feature=player_embedded&v=ProSkFvyWHA
  • 3-5 Sets at 2-3 reps
    • Start with hang work if you are not comfortable with the movement.  Build up to 70% over the course of sessions

Hang Snatch

• Goal of hang work is to increase the speed of the second & third pull & to drill in proper positioning.  It allows the athlete to focus on a smaller movement pattern eliminating the pull from the floor.
  • Hang work is most needed for beginners & athletes due to technique work
  • Hang work is also beneficial to senior athletes as it is less taxing to the body
• Two Hangs we advocate:
  • High Hang
  • Below Knee Hang (Low Hang)
• Steps:

1. Perform a Snatch Deadlift as if you were going to perform a full snatch.  DO NOT let your back curve, or be lazy while picking it up!
2. Once in a full stance set yourself by:
3. Initiate your 2^nd pull & go into 3rd by:

• Pull your shoulder blades “together” & “down”
• Big Breath in the belly & hold
• Bend Knees VERY Slightly
• Fold at the hips, thus causing the bar to lower on the thighs until you get to your hang position
  • Shoulders want to come forward of the bar in the hang while keeping tension on your glutes and hamstring
  • “Sweep” the bar into your hip
  • Keep the chest forward of the bar as long as your can
  • Simultaneously “Snap your hip towards the bar” and “snap the bar into your hips
  • You are “pulling” your body under the bar, not pulling the bar up!
  • As soon as the bar feels “weightless” you are actively pushing your hip down and back to get in the receiving position
  • Catch as an “anvil” – Do not let that bar control you!
  • Take an “arrogant moment” to acknowledge a good lift, then come up

Power Jerk

• POSITION is Key.  If you do not have a proper rack position than you should not be doing any type of jerking.  You need to work standard press or push-press prior to the jerk.
• Position
  • Stand tall with feet in your pull position (Under your hips)
  • Bar is supported by the delts.  Athlete is doing this by actively pressing delts up while keep scapula squeezed
  • The bar rests in the palm of the hand with the elbows slightly forward of the bar.
  • The PRIORITY is to have the bar supported by the delts and connected to the body.  If you can not keep in this position when the bar comes into the palm of the hand, keep the bar more towards the finger tips.  Keep work shoulder mobility until you are able to have it into your palm
• Movement:
  • Initiate by taking a big breath into the belly & pressing your upper body into the bar
  • Perform a shallow and powerful dip straight down (No forward movement), keeping the weight evenly distrubted on the feet
  • Explode up once the bottom of the dip is reached thinking of driving all the force from the floor into the BAR
  • As soon as the bar feels weightless push the butt down and back!
  • Finish with a strong lockout (Head through the arms, your weight sitting into your butt, arms locked out and you feel the load into your upper back)
    1. MYTH – Your are not shrugging while holding weight overhead.  The weight should “Pack” your shoulders.  You do thing by having straight arms, externally rotating the shoulders and pulling in on your scapula, low traps, and lats.

Progression of Overhead movements for an athlete are:

• Standard Press – Dumbbell, Straight-bar from front rack, straight bar from back rack
• Push-Press
• Power Jerk or Push Jerk
• Split Jerk

If you have poor stability while overhead work mobility (shoulder & thoracic) to alleviate restriction and perform lighter work focusing on stability and endurance pressing overhead:

• Y Drill
  • http://www.youtube.com/watch?feature=player_embedded&v=V5FSZ1h_CJY
• Waiter’s Walks
  • http://www.youtube.com/watch?v=kGyWZg5WRos
• Handstand Holds
  • http://gymnasticswod.com/content/handstand-practice-and-spotting-pt1

Lifters to watch:

http://www.youtube.com/watch?v=uARYsPFiAMs&feature=related

http://www.youtube.com/watch?v=9CIooz–atY&feature=related

http://www.youtube.com/watch?v=AeVdTm1Aksc&feature=player_embedded