Weightlifting: Beyond the Physical

Instructed by Brandon Chien, CSCS, USAW Level 2 Coach, Certified Eleiko Strength Coach

...Is Not Powerlifting

...Is Not Bodybuilding

Weightlifting is a Sport

What is the Snatch?The Snatch is a barbell movement completed in one swift movement from ground to overhead. Typically

done with a wider grip.

Snatch

What is the Clean & Jerk?The Clean & Jerk is the iconic two part movement from the ground to shoulders, and then shoulder to

overhead.

Clean & Jerk

Common Myths

1. You can learn to lift by copying professional lifters technique.2. They are not deadlifts with a triple extension jump. 3. Olympic Lifting does not build strength and power, only express it.

Weightlifting as Meditation

“The Weightlifter’s destiny is

controlled by the nervous

system.”

(paraphrasing Joe Dube Sr.)

Weightlifters are Sensitive

A Weightlifter’s destiny is determined by their

SENSITIVITY to her:

● Nervous system

● Reflexes

● Tendons & Ligaments

● Healing cycles, both physically and

emotionally,

Weightlifting is like Archery

Controlling tension and then releasing it at

the right moment.

Being relaxed in a state of heightened fear is

a paradox, almost a Zen Koan.

It’s also like a dance routine.

Weightlifting is for Truth-Seekers

Weightlifters want to know the truth - can they

actually do something they haven’t done before?

Weightlifting as Self-Actualization

Western culture provides little guidance in the way

of achieving peak experiences or personal growth.

The sport of Weightlifting is designed around

personal growth and managing of all mundane

aspects of life.

Weightlifting as a Psychedelic

It has the power to alter somebody’s

personality and belief system.

Psychic Ambience

Coined by Latin Jazz Saxophonist Mike Terry.

Weightlifting gyms (not CrossFit gyms) have a

specific environment, typically one that lends

to extreme focus and quiet.

The coach determines the culture of the group and creates the “psychic ambience”.

Interoception - Feel the Force

Where are my feet?

Where is my spine?

What are my hands and arms doing?

What’s happening around my head?

Fear Management System

Fear causes reflexive tension in the body.

Knowing what is going on in the body, and studying

how adrenaline and “physical fear” impact our

movement.

Fear Causes Tension...So Relax Frankie

Sets and reps don’t capture the “profileration and pruning” of the nervous system.

We break the movements into small chunks, like exposure therapy.

As the nervous system senses less threat, it promotes speed as a result.

Our Human Fears = ReflexesCommon fears we have as humans:

● Getting crushed

● Falling over

● Suffocating

● Getting hit in the face

● Throwing out our back

● Looking silly or embarrassed

Common Protective Reflexes

Grip Reflex - “Scary Movies”, When we are afraid or alarmed, the hand squeezes rapidly.

Startle Reflex - “He snuck up on me”, When alarmed the body reacts by tensioning the whole body.

Stumble Reflex - “Those damn legos…”, Psoas kicks out when we lose balance or trip.

Valsalva Reflex - Diaphragm and torso brace with air to protect organs when exerting.

Channel Them Into The Bar

Grip Reflex - Weightlifters employ “hook grip” to grip the barbell without restricting precise wrist control on

Clean & Snatch turnover

Startle Reflex - Lifters will shout or let out loud noises before maximum attempts to “ride” the fight/flight

response of fear

Stumble Reflex - The feet automatically kick out on the Split Jerk to find optimal balance.

Valsalva Reflex - Lifters breathe before lifts to protect organs and not get crushed by weight.

Timing is Everything

Timing of tension and relaxation is the name of the game!

It’s about modifying our initial reaction to physical fear.

Do I clamp up or go limp?

Fear Management + Task-Based Fitness

We are trying to learn how to deal with force in these ways:

● Produce

● Store

● Absorb

● Redirect

AND figure out how to manage how reflexes and physical fear affects us individually.

Tendons and Ligaments, Not Muscle-PowerStretching tendons and then using leverage

properly is the name of the game.

That’s how tiny people lift BIG weights without too

much mass.

Timing of the Stretch & Contraction.

Foundations: Posture, Breathing, Balance, Shoulders, Grip, and Leg PowerLet’s take you through the basic foundations before we begin any lifting.

1. Posture2. Breathing3. Foot balance4. Shoulder & scapular position5. Grip6. Leg Power

Cues to Remember

Pants Up

Shave the Chest

Punch the Roof

Pants Down

Sit Forward

Narrow Waist

Puffy Chest

Water Arms

Cement Arms

Bamboo Legs

Posture: Column, Not S-shape

Exercise: In chair, go over how to arch the back.

Chest puffed without raising shoulders. Narrow waist. Rotate hips outward.

Slouch and notice knees inward.

Breathing: Full chest, Not Belly 1. Breathe into chest and tighten

waist.2. Feel chest/ribs expand by inhaling

through nose

The barbell sits on the chest during the clean and overhead and will compress the torso if there is no air near the clavicle.

NOTE Powerlifting, breathing is typically taught to be in the belly/diaphragm. It’s not correct for Olympic lifting though.

Foot Balance: Balls of Feet

Our sense of gravity rests in the balls of the feet.

Contrary to what is taught, lifting with pressure on the heels is counterproductive for Snatch & Cleaning.

Shoulder Position: Internal Rotation

Barbell is in front of body and shoulders in front allows the barbell to be PULLED close to body overhead.

Shoulders back will cause the bar to SWING and leave room for error.

Incorrect Correct

Scapulae: Start Wide, End Together

Exercise: Arch your back, breathe into chest, and wing shoulder blades.

The shoulders blades start apart and then come together when going overhead to stabilize shoulder joint.

Blades apart = Mobile Shoulders

Blades together = Fixed Shoulders

Neutral

Pulled together

Spread apart

Staying in the lines

All successful lifts stay within this imaginary column.

We EXTEND upward to keep the bar in the lines. We also PULL with the arms to do this.

If we keep the weight in this line, we have a good “arrow”

Grip: Hook and Regular

Hook grip allows for wrist mobility while holding a weight.

Regular grip provides more protection to the wrist joint, but can make arms stiff during movement.

Leg Power: The “Impulse”

Leg power is generated by thigh AND buttock muscles contracting rapidly at the same time, then releasing momentarily.

NOTE: Triple extension is not present in Olympic lifts, but share the same biomechanics as jumping.

EXERCISE: “Pants Up” and Michael Jackson Drill

How to Build Leg Power & Strength

1. Stretch calves on weight plate, strengthen/stretch hip flexors

2. Knees travel outward and forward, way past toes

Back Squats for Leg Power Knee-Dominant Hip/Back-Dominant Flexion-Dominant

Letter A loads the legs, does not use the back for leverage at all.

Letter B loads the back, bypasses the legs during the critical phase of standing up.

Letter C lost the back arch, so the legs cannot transmit force into a “loose spine”.

Shoes Increase Range of Motion

Shoes act as a block under your heels. This gives the ankles more range of motion so the knees can pass the toes easily.

Cues to Remember

Pants Up

Shave the Chest

Punch the Roof

Pants Down

Sit Forward

Narrow Waist

Puffy Chest

Water Arms

Cement Arms

Bamboo Legs

Snatch

1. Shave the Chest2. Pants Up + Shave Chest3. Pants Up + Shave Chest + Punch the Roof4. Sit Forward

Clean

1. Shave the Chest2. Pants Up + Shave Chest3. Pants Up + Shave Chest + Pull

Down Slide4. Sit Forward

The Jerk

Narrow Waist + Puffy Chest

Bamboo Legs

Pop Off Shoulders

Push the Ceiling

What is the Snatch?The Snatch is a barbell movement completed in one swift movement from ground to overhead. Typically

done with a wider grip.

Snatch

What is the Clean & Jerk?The Clean & Jerk is the iconic two part movement from the ground to shoulders, and then shoulder to

overhead.

Clean & Jerk

Now Let’s Learn

Pick a KB, and a set of DB’s