/OWG/ - A thread for the discussion of weightlifting and all things related. Keep the insults and shitposting to a minimum.
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Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
r8 routine pls
including volume OHP monday
dips and rows wendesday
intensity ohp, bis tris friday
when you fully triple extend, you'll be up on your toes
many lifters move their feet outwards to what is their optimal catching position during the third pull, their feet leave the ground
some do not, some keep their feet planted on the floor
its a matter of what works for you and what doesnt
the line is where i make contact, literally on the hips, the blue circle is where i bruise, will i get use to it?
I'm a relative noob (6months or so) and I keep missing bw snatch. It's so close, get it over my head, and its like I just won't do it because I've built it up so much. Can hit 5kg below bw pretty easy now (my current pr)
First time I tried it I was fairly close. Then after a month of progress in technique at 70-80% I thought I'd get it. Still didn't.
How I get over this head game? Shall I take a different route to it is not 5kg jump, maybe a 2kg jump, then 3kg or 4kg to actually go past it? This number means to much now
Could i get a form check on my drop snatch, and high pull?
Drop snatch looks good, even though I am no expert on those things. Your high pull looks kinda bad, focus on shrugging your shoulders up and pulling the elbows high.
Looks good my friend. Maybe try to be more explosive and shit i don't know.
>You need to drill out that habit.
it's not a habit he said it's because his platform is too short his back foot would be off if he tried jerking it where he's standing
we told him to roll the bar forward before he cleans it idk why he won't do it though
Could i get a form check on my High bar squat?
Here is 335lb that i hit for 5 timed singles, only got to recorded 2
Here is 225 working on feeling positioning
Would i benefit more from the form on the 225 video?
Hmm could be bad ankle mobility? It looks like your knees are on the same line with your toes (but a bit hard to tell from the video). This makes it look like a some kind of hybrid squat and your back has to compensate with a more horizontal angle.
Also this >>35547325
Focus more on finishing off the highpull with your shoulders, looks like you're pulling a bit using the arms. Could be the angle though. Also stay over the bar a bit more, you look like you're swinging it out a bit, think 'big chest'
With the snatch balance I find the best way to do it is to do a very small bounce (small, quick dip/drive) on the bar to get a bit of upwards movement (The smaller the better) then aggressively punch up on the bar while driving yourself into the bottom. Your dip is ridiculously far down (I hope you don't jerk like that) then you basically catch the weight and squat down with it
I know, my strength lies in diddys, and even that is shit at my weight.
Ill try posting a better video, and ill try this ancient Chinese secret, and yes i do feel the heavier reps on my bac
I squat like Clarence, by that I kind of dive bomb me squats. Is that bad? I get pain around my knee which I believe is from having tight quads and IT bands. Foam rolling gives me somewhat of a relief.
>Hi! I'm Aleksey Torokhtiy, today (1/09/2016, 9:00 - 10:00 AM, PST) I will hold AMA on reddit.com due to the launch of my new 9-week training program "TOROKHTIY GANG" on 2016/01/11. I'll be glad to see all of you and answer your questions!
Long arms aren't an excuse, weightlifting certainly favours certain proportions but as sports go its actually quite a forgiving one, there's alot you can change via technique
Rowing the weight is viable yes, BUT, chances are your arms as long as you think.
Lots of noobs with long arms take a real narrow grip that theyd deadlift with. I'd be inclined to try a wider grip before I go introducing arm bend because that can really fuck things up and is very hard to rid yourself of
You need better shoulder mobility. Thats a terrible reason to start rowing the weight closer to hip if you're at all serious about getting better. Stretching now is easier than trying to stop bad habits later.
How is the transition from the first pull to the second pull supposed to happen for someone gripping the collars on the snatch?
I can hang snatch fine, and the position feels very good regardless of how low I drag the bar before snatching, but whenever I start from the ground I just can't replicate the feeling I have when doing it from a hang, and as a result the bar is always smashing into my pubic bone.
It sort of seems like my shoulders are too far over the bar, but that's just where I end up after the first pull assuming I don't want the bar to hit my knees on the way up.
Cant you Just alter the angle of your back to replicate from the hang? You're probably starting in a bad position. I was doing the same thing/sometimes still do but am now aware of it and fixing it, I think as beginners we sometimes forget how important the first pull is cos its not the exciting bit
>it fair to say
the only reason he was able to go balls out in russian cup was there was no one else close to him even if he missed the WR cj
2014 he almost lost if he missed the last cj
how do i practice pull under? i used to just drop down passively but shits obv doesnt work, i'm doing hang cleans atm and i magaed to hang clean ~85% of my max today which is actually a 10kg pr from last time i did them.
should i just practice them until i'm able to hang clean a weight really close to my max? i'm a lot stronger in the squat and clean deadlift than i am in the classics, my actual max is ~40kg lower than my predicted max based on my back squat, so i think i should just focus a lot on tech.
pas has not snatched 100kg despite lifting for 10000 years now
and they wrote that blog when they were both starting out
use straps and work on just pulling under no contact if you can and dont use a lot of legs just pull under
do that with cleans. the bar should be racked before you even get to the bottom and racking it should be very smooth if you use straps
> i pull under until parallel, after that my arms give up get soft and i just rely on gravity
cleans? i don't understand what you mean
if you already pull under why does it matter if your arms get soft
that doesn't make any sense if you actually pulled under you dont need to rely on gravity
i dont really know how to explain it, i actually have troubles explaining it in my mother languange.
also, since i'm a lot stronger in the squats than classics, i'm just doing endless sessions were i just film myself every rep and try to fix things with weight around and some light squatting at the end. is this a good approach? doing regular programs just dont improve my tech, i did this way for a month a i already have a 20+ kg pr total.
also, snatch formcheck, sorry for slowmo told my coach to do it normal speed but he didnt
you mean you don't have a good lockout
that's the bar partially crashing on you because you have strong legs and pull it very high with legs but you don't have good pull under and lockout and you have weak shoulders
do snatch push press/snatch balance and work on actually locking it out solid overhead every rep
and keep doing muscle versions focusing on lock outs
> is this a good approach?
yeah this is what strong people should do for a while until technique looks solid then they can resume pushing strength
could someone please take a look at my clean and high pull?
60kg Clean High Pull
also, what am i doing wrong in my high pull? it just looks so odd, i somehow don't finish in full extension like for example in this video https://www.youtube.com/watch?v=Cgh_x7iB_KA
I "go down a little bit" with my body after having reached full extension ( no idea how to describe it)
i've seen SOME weightlifters do it,are there different types of high pulls? this kind of pull is what comes naturally to me
only 1 year in so, yea, every advice is appreciated
the one you're doing is commonly called panda pulls or chinese pulls
do the ones in catalyst so you actually work on strength
what happened didn't you lift at a place with coaching before?
Your clean looks pretty nice.
There are many types of pulls. Just pulling to the hip without extending. Extending with only the lower body and not continuing to pull with the upper. Extending fully and then pulling on up higher with the arms. Then the type that you're kinda doing, which is the pull with rebend, or 'fast pull' or 'competition pull'. It's a different movement and is intended for a different purpose, like improving rhythm and speed in the pull. It's about timing and coordination, whereas the other types are more about simply gaining strength in the pull.
I like this recent pic from worlds, full extension and keeping the bar super close.
i tried to do the ones like in catalyst, but it's difficult to remain in that extended position. should I try with less weight?
why do the chinese do those kind of pulls? what are the advantages?
and why are "normal" high pulls better than those?
i still lift at that place, yes! just went to that new gym once because they had an offer for the new year where you could train a week for free. and since some of my friends go there i decided to give it a try
my coach however says my pulls are "ok", he sees what I mean but has so far made no effort to change that
It does depend on genetics too. There are a lot of top asian females who can squat and pull a million who have pretty flat asses. Then there's girls like Zoe Smith with classic black girl booty. And the Colombian girls, o lawdy
I used to power clean and clean & jerk just fine.
But these past 3 workouts I got shoulder pain from cleaning and power cleaning. Like, really bad. I couldn't do clean & press at all, and it even affected my pressing workout on the next days.
Funnily enough, doing curls with shoulder flexion seemed to make the pain go away (though it came back when I tried cleaning again)
Anyone has any idea what might be causing the shoulder pain?
I couldn't even clean 80% of my 3RM today, and I couldn't do the jerks at all.
whatever, i already have a bubble booty and i dont even deadlift much, i do pretty much only paused squats.
also i bet these people butts wouldnt gett bigger even if the started doing hip thrusts
My friendaroo keeps saying I should do snatch and clean + jerk on their own day (I train 3x a week and I'm new to the Oly lifts). But I keep thinking doing one of the classics on 1x a week is gonna suck for progression. I plan to do snatch AND clean + jerk 3x a week for now. Which option is better?
He's saying do something like, Snatch day 1, Clean day 2, then like either squatting day 3, or power variants or something like that he said. He also says he sometimes maxing out on both lifts or something like a competition on the 3rd way. Maybe that's the way to go?
So day 1 is Snatch and some related stuff.
Day 2 is Clean + Jerk and some related stuff.
Day 3 is just maxing out on Snatch and Clean + Jerk and then maybe some squatting and stuff?
>people's muscles wouldnt gett bigger even if they trained them
A lot of people who only train a few times a week do both lifts in the same session, sometimes giving special emphasis to one. It's usually only those a lot more sessions that they devote them to a single lift and accessory movements.
and how do you know?
how cute we have the exact same max desu~
genuinely curious. you know emg studies dont mean shit right?
however, i still had a huge butt even before i started doing squats so i probably cant be taken as an example
>only barely squat 2pl8 for reps
>still have an ass that easily trumps most girls
how did this happen
Good job OB.
That kinda shit goes down in this sport sometimes. I slept about 4 hours Thursday night, got up for the 1.5 hour commute to work, 9 hours of that, 1.5 hours to my coaches, and made the easiest, technically best clean I've ever done at 130, only 10kg off my best clean, after 3 hours of lifting. Sometimes it just clicks.
It's odd but my lifts are exploding since I got a job. I think I was so stressed out about looking for and interviewing for my first real job out of uni that actually having one (a job about as perfect as it gets for me, no less) is less stressful than looking.
Research associate at one of the Yale neuroscience labs. Building skills and contacts for a future PhD program, in the field I love. Very happy. Plus I work with some really cool people.
Fuck my shoulders bruvs
I guess I was tired today. I struggled with the same weights that I did easily enough last lifting session on snatch and clean + jerk. I struggled like fuck and my technique sucked and my shoulders hurt like a bitch. They feel better now that I'm squatting and my squat is decent.
I guess it's just a non-technical day? Write it off as a shit workout?
Could i get a form check on my drop snatch, and high pull, how is my positioning?
Bad workouts happen. I have days where I miss cleans at 110kg at a max of 140. If you have a bad week, probably time to deload a bit.
Rest and stretch shoulders, make sure to eat and sleep a lot.
My shoulders feel better. All I did was snatches for some doubles (failing lots.. I got the hang of it again though before going to clean + jerk) then clean + jerk for singles (with terrible form, well, particularly the jerks, cleans seemed okay). Then I just did 5x5 back squats at 80% which were pretty easy and fun. Once I stopped supporting weights overhead my shoulders felt better. They actually feel good now, but maybe it's just because they don't hurt anymore.
Maybe it was just my shoulders realllly stretching out?
I also don't feel that stable (not as stable as last workout) supporting weights overhead. Like I really felt it supported by my upper back, I still had it supported by my back this workout, but it felt shakey and unstable. It kept going forwards or backwards. What do should I do?
Just support more weights OH? This is only my 2nd workout really doing both the full classic lifts. More work for my upper back?
What's limiting me here that I can throw some more volume at?
ive been looking for a good progression program to get started on. im pretty new to WL and ive really only been able to fuck around with it since i couldnt find a good program to work with. i was looking at 5/3/1 but i couldnt find any that were specifically for WL.
does anyone have a good recommendation for a beginner lifter? (70/92 classics 111/147 fs/bs)
These are the types of replies I love getting, thanks bro I'll do my best to impress.
Second time trying cleans / power cleans, can I get a form check?
The last two are power cleans
that fucking torso-leg length
i doubt you'd ever break your wrists when you fail a clean by hitting them on your knees unlike us with short torso long femur
keep the bar closer and you're letting it crash on you, read the blogpost yasha in op about muscle snatches
Alright, she has traps, but still a flatter ass than most dudes and I honestly cant tell from her legs that she has ever done a squat in her life.
Starting to lose alot of respect for "strength" lifters if all it takes is lucky proportions and technique.
>lucky proportions and technique
yeah i guess ur right 135 squat just came from luck, she wasn't lifting full time or anything just literly luck she decided today i squat 135 and she got lucky and made it because her technique is product of luck too
I did jerks today, they sucked. Jerks are a bit more complex than I thought. My snatch is a bit messed up too but I feel that it will get fixed just by snatching more.
My jerk is awful though. #1 my bar path is shit, it isn't straight. It goes up then back, #2 at least today, I didn't seem to be splitting deep enough, it was retarded, I think that's part of my other problem, which is me pressing it out with my triceps at the top. Any excercises to help me out with getting it right?
Light presses and push presses striving for perfect form for the bar path you think?
a straight bar path when jerking is shit it'll leave the bar out in front of your face
the first vid is bar path 2nd one is technique
Not necessarily bad but you want a controlled descent, your choice if you want speedy or slowish. Divebombing didn't mess his knees up, it was the constant high frequency high volume and high intensity training without end that took its toll.
You know Dmitry Lapikov said that he was accompanying Klokov to worlds because he promised Klokovs wife that he wouldn't let Dima Klok flirt with anyone else. He cock-blocked him a few times at Houston
Anyone got a program that works in several phases or blocks? Preferably one that has a beginning first week or maybe 3 weeks on technique, then hypertrophy (high volume low intensity) for 3-5 weeks, strength for 4-6 weeks (moderate volume and intensity), power (lower volume higher intensity) for another 3-5 weeks and then peaking for a meet for one week? I like to have a greater focus on pulls than squats and even the classics, because they're rather behind in terms of weight and when I did pick them up the rest improved dramatically. Frequency would be between 3-5 days a week, maybe 3 main days and 2 bonus ones on Tuesday and Saturday.
My lifts are
Snatch Pull 110 (high pull 80)
Clean Pull 125
Push Press 70
Front Squat 120 (115 paused 2 seconds)
Back Squat 145 (120 paused)
Deadlift 160 double overhand.
Bw around 73-75kg
you need to work on getting stronger. period. your lifts are all weak af. sorry m8 but that's the truth.
Never said technique was luck, that comes from practice. But obviously, eating at a surplus and building actual muscle isnt a requirement to do well in the sport. Not that there is anything wrong with it, alot of sports require "just" technique.
Just abit odd to know that some guys think their squat means they are strong when it can be done by a dyel teenage girl.
>isnt a requirement
yeah mattie just eat cakes like her ig name suggests
standing up 130kg is all technique that's why all guys who can bsquat 130kg can clean 130kg because they have technique and luck
Kek. Shows how much you know. Try watching some of the female teams training videos. They are doing shit and training harder than any American male. They are put through literal hell and back.
The big three and olympic lifts are a terrible measurement of strength. With the right leverages and technique, you can literally have the musclemass of a teenage girl and do well above 1/2/3/4 plates for reps.
If you really wanted to measure strength, you would have to use machines or a very strict and simple excercise that requires no brain. There are very few of those - so strength will always mean Technique, leverage and "real strength". Don't get too impressed by those fat manlets who can bench and squat 3plaet/4plaet, they probably don't have any real world strength or even half the mass of anyone doing proper strenghttraining.
Lu is like 5'7. Not even that big of a manlet desu. His bone structure is very narrow though, which makes him dense as fuck.
we are talking a guy weighing 77kg with a training max 305kg back squat. 4x bodyweight. Are you saying that is more technique than strength? I honestly don't understand.
>Not that big of a manlet
No but for real, I'm just trying to make a point that you don't necessarily have to be strong as fuck to have a big squat. Strength, in this case being the output force from your musclemass.
Technique, CNS efficiency, leverages, even bonestructure plays a large role. That guy who has a great benchsetup and easily does 2plaet for reps might not even be able to do 40 kg dumbbells on DB BP and might suck balls at DB flies because his pecs are just not that muscular.
Lu is swole as fuck, but I would still argue that any regular guy with his musclemass would have trouble doing half that weight - especially if they are taller.
Whats your fave video to get into the rack position guys? I just cant do it, my biceps are full length and my wrist is super big too.
Im forced to do a very wide grip which makes my jerk weird.
not anyone in particular, but the general idea that if your arent 1st in the world then your absolute fucking garbage and should stop competing, just a really bad mindset.
also this whole idea of doing well in the sport is all luck, thats just dumb as there are many factors that will change your chances of being good.
your pull is kinda stuttery,
fast, then slow around the knee, then fast
it needs to be constant up until youre near your contact point at which point you will be increasing power.
extension/catch looked dece, get a better vid and well see
Oly boi you disappoint me. You should get more enthusiastic about our sport.
I recommend you start watching the daily Matties posted here.
Maybe one day you will be successful and we will post webms of 85kg Oly boi.
Thanks for understanding, friend.
Been learning some Olympic movements from my stronk friends recently.
Did Cleans with them for like two hours straight yesterday (I'm 85kg, got up to 45kg C&J Cleaned 50kg couldn't Jerk it though)
However I can't catch it properly because of my mobility - can't rack front squat
kinda hard to tell, looks pretty good, possibly try to keep your wrists straighter, looks like bar might be sitting in palm instead of like how beautiful man justin teaches us to hold it
squeeze glutes and keep shoulders internally rotated, push head through
if you want a form check in the future try to take video from 45 degree angle
I've just started doing power cleans and my best power clean was my body weight (80kilo)
I started SS as I've never done them before and thought that would be a good way to train them.
Now the problem I've ran into is that 5x3 is killer and doing it twice a week is also killer.
Is it because my PC isn't necessarily at a beginner level as my deadlift is strong enough to allow me to PC my body weight for my first?
Should I do an intermediate program for power cleans?
Should I not be going so high for PC seeing as I've not spent long learning form other than reading a few books and recording myself a handful of times?
What's a good intermediate progression scheme for power cleans?
How many times is it acceptable to hit yourself in the throat when practicing cleans as a beginner?
you need to understand that "strenght" does not come from muscles. It comes from your nervous system. Strenght training is primarily training the output your nerves can deliver and you only need enough musclemass to perform without getting fucked. Bodybuilders are not the strongest people as you seem to assume.
you jump forward. you want your feet to remain in the same lateral space, just to go wider for your squat stance. youre not getting a full hip extension either
also you get literally nothing out of cleaning such pathetic weight. id start doing hang cleans or cleans off blocks just to get the extension and the pull down
Lookin pretty good. As mentioned, you're bending your arms early to get into a better pocket position. This is going to be harder to do at heavier weights, so it's a bad habit to develop for that reason, though I don't think it's actually bad in itself.
Your flexibility looks okay. Do you feel uncomfortable/unstable in the hole? You should keep doing cleans, regardless, and if you want to work on flexibility and the clean catch position you can do paused front squats
i feel like i tuck my head and chest, rack feels kinda stable even with heavyer weight ( this is my 80%).
i wasnt talking about not doing cleans, but to avoid back squats.
i do squat high bar but i'm not as upright as in a front squat when i do them
1. What are some good thoracic stretches for a good front squat position?
2. When you front squat, do you lads point toes out, or keep them parallel?
3. What cues help you the most?
4. Send me your best resources for a good front squat pls
Pic oddly related
Can you over train explosiveness?
I don't weightlift, I powerlift, but I wanna be more explosive and athletic so I do front squats and power cleans.
Is 5x3 power cleans twice a week + deadlifts viable?
Novice. Intermediate is probably 1.5x bodyweight or something. Advanced 2x bodyweight or so for an 80kg lifter.
As a general programming scheme for the quick lifts, I like
Week 1: 6x3
Week 2: 6x2
Week 3: 6x1
Week 4: Max
It's pretty rare to be as upright in the back squat as in the front squat, given the different leverage, etc. That said, I don't see any problem emphasizing the front squat for awhile.
You do tuck your chin, though I don't see this being a problem, really.
Just found out that I have a torn labrum in my hip so no squats or classics until at least a few months after my surgery ;_; So in the meantime I'm going to try to get a nice fatass press. What is a good pressing program? I was thinking of doing a TM style progression, but I'm not sure. And if anybody else has had a labral hip tear I'd love to hear your experiences and how you trained with it and rehabbed it.
damn, his youtube channel is pure gold
>it can be done by a dyel teenage girl.
>you can literally have the musclemass of a teenage girl and do well above 1/2/3/4 plates for reps.
how to into liao hui mode? im chinese so im half way there right?
Squat, Cleans, Jerks, Snatches an pulls. That's about it, actually.
>at diet and dem roids
Also be prepared to eat small villages pre workout.
>tfw was close to buying tickets to Houston last year
>discussed it with my dad and my friends since 2014
>was going to go to Houston with my jacked dad and my lifting friends to see every day of the WC and every competition
>finally decided against it when the USADA was pushing to drug test the comp and many of the big names were going to pull out/rumored to pull out
>tfw I missed the most amazing world championships since 1999, 2005, 2013, and 2014
>I could have seen so many world records and great competitions
>tfw the USADA push scared me into not getting tickets
>mfw missing it
I will always regret this.
>mfw i weight more than you and eat less than you