Olympic lifting is a person of the most significant-level, ability-primarily based, athletic activities a person can perform. No other style of lifting needs the similar level of coordination, focus, and element than a heavy thoroughly clean and jerk or snatch.
Olympic lifts demand coaching cues to produce good motor designs
I have been exceptionally lucky 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 Particular Education Conference in Anaheim in January of 2000 and listened to Mike Burgener train the lifts.
I was mesmerized by him and fell in enjoy with each individual term coming out of his mouth (and his exclusive ability of killing all of us in two short hours with a PVC pipe). I promptly sought him out, and he opened his house and his infinite information to me. I put in the following three a long time having to pay visits and aiding him at USAW certs.
Not only does Mike have many years of knowledge to share, but the cueing he utilizes can someway get a area complete of novices on the similar webpage. That is potent. The following are cues you may perhaps or may perhaps not have heard when training Olympic lifting. Quite a few of them I have created out of necessity. They are my go-to cues for just about everybody, and I have had huge success with each and every of them.
Cue #1: Ice Water in Your Veins
Olympic lifting is as a great deal psychological as it is actual physical. Any one who has created proficiency at the Olympic lifts will agree that max tries can be exceptionally nerve-racking and invoke considerable stages of anxiety.
Consequently, several lifters want to get into a lather prior to heading just after a heavy endeavor. This typically will involve screaming and yelling, jumping close to, and hoping to use aggressiveness to fuel the tries.
I have received some bad news for individuals of you who do this. Realistically, you want to do the exact reverse. Observe significant-level weightlifters educate. They all have an emotionless technique to the bar. They have mastered a thousand-mile stare.
In excess of-excitability disrupts the stream of the motor software. I inform my athletes they want to have no psychological connection to the endeavor. The moment you have correctly finished the raise, go berserk, but not a second faster.
Ice h2o in your veins.
Cue #two: Commit to Shooting the Elbows
This cue is pure gold if you’re doing work with a lifter who isn’t having their elbows close to the complete length when they catch. I see it fifty times a day. Lifters want to make a official decision that no make any difference what, they are heading to shoot the elbows the complete length as speedy as they can.
In some tries, you will see lifters do the exact reverse. They’ve just about resigned by themselves to the simple fact that they simply cannot get the pounds, and the arms never interact. If this is the situation with a person of your athletes, you have to influence them that the elbows are non-negotiable.
The elbows want to be automatic and they want to complete with speed. So pull your athletes aside and influence them that even right before they contact the bar, they want to make a deal with by themselves that hell or significant h2o, they are heading to shoot the elbows. It functions.
Commit to shooting the elbows.
Cue #three: Knuckles Down
The sensation of getting rid of grip sales opportunities to a guaranteed failed endeavor, specifically for youthful lifters. Complications with grip are some of the first faults coaches come upon with a person who’s starting off out. This is with or devoid of applying a hook.
In my working experience with the hundreds of lifters I have labored with, just about everybody will normally have their wrists in slight extension when they grip the bar. If you seem at the area of the bar in the hand when the wrists are in any level of extension, the tension of the bar moves to the fingertips.
Think of carrying out a fingertip pull up. It’s ten times harder than a complete grip pull up. If you really don’t have your knuckles down, you use the fingertip pull up grip to pull hundreds of kilos off of the floor. Knuckles down does three critical factors:
- Mainly because you have to now put your wrist into slight flexion, the bar rests in the meat of the arms in its place of the fingertips. So out the gate, you are in a much better placement by advantage of a surer grip.
- Making use of a hook grip (like most seasoned lifters do) moves a massive part of the tension off the thumb.
- The intention of driving your knuckles straight down retains the elbows straight for lengthier.
Left: Right, knuckles down Appropriate: Incorrect. knuckles out.
Cue #4: Drive the Ground Absent on the First Pull
The first pull can be tough for youthful lifters mainly because they want to obvious their knees for the bar route. If we really don’t train that piece appropriately, amateur lifters will possibly grind the shins with the bar or travel the knees back devoid of lifting the hips up. Even however we go by a total section encouraging these athletes conceptualize the want to obvious the knees, in several scenarios it still will get muddy.
Thinking about driving the floor away although standing up with the bar organizes not only muscular coordination that matches the endeavor, but also clears the knees from the bar. Lifters close up in a excellent placement and are in a position to changeover proficiently.
Drive the floor away on the first pull.
Cue #five: Shrug Your self Down
It took me various a long time to eventually train the third pull. I observed that the minute you inform your athletes to pull by themselves less than the bar, they inevitably start to pull with their arms throughout the second pull. And as Coach B says, “When the elbow bends, the electricity ends.”
Right until this cue came along, I had occur to the summary that if I was only heading to be doing work with novices to intermediates, I was not heading to train the third pull. In the aged days, we would train the little ones that the shrug was the last-ditch endeavor to get vertical raise on the bar.
Now, even however we understand that the shrug assists convey the bar up a smidge better and buys us a portion of a second more time to get down, we train the shrug is the point where the fall to catch begins.
If you have a lifter who is prepared and in a position to snap their shrug – as they should be – you likely will have an athlete who is prepared and in a position to fall into their catch speedy. Earn-gain.
Shrug yourself down.
Cue #six: Throw Your Bridge to the Corner
I studied Baguazhang for a lot of a long time and was an offensive lineman for 13 a long time. The “bridge” (or what we have occur to refer to as the back bridge bar) is this imaginary bar that covers the rear of the athlete from shoulder to shoulder.
When you are hoping to achieve a leverage benefit in a tight place in opposition to an opponent, you have a sizeable benefit if you can manipulate their bridge by pushing and pulling to achieve handle of their higher body. Wrestlers, linemen, and BJJ fighters will know what I’m conversing about, even if our terminology differs.
Know the bridge, throw the bridge to achieve a improved hip extension
To get a lifter to complete their hips, we reveal the bridge and then instruct them to throw their bridge to the corner of the area where the wall and roof meet up with. As an FYI, the platforms in my facility are up in opposition to the wall, shut to the corner of the area.
You could use a light fixture or a little something like that if your established up is significantly different. If this bridge concept does not resonate with you, the foundation of the neck is a little something we all can understand. Both way, for a productive catch, we want the hips to complete and achieve complete extension into slight hyperextension to produce the bar.
Throw your bridge to the corner.
Cue #7: Capture Like a Mountain
How several times have you caught a thoroughly clean, only to be buckled by the pounds as soon as you and the bar meet up with? It comes about a lot, specifically with amateur lifters. They commit all their energy pulling, so they soften at the bottom of the catch and fold up.
I inform lifters who have this problem that they want to be a mountain at the bottom. Comprehensive stress all through the body will let their composition to tolerate the load. The visible of a mountain offers them the sense of a little something major and sound. Most novices feel they are acquiring a strategy hiccup when in fact, they just want to feel potent. I get approximately ideal effects from this cue.
Capture like a mountain.
Cue #8: Feel Your Obliques in the Squat
This a person struck me various months in the past when I was hoping to crank out bigger degrees of stress in my vertical pressing. I have had various back accidents in the earlier, so a great deal of the tinkering, I do with approaches arrives from the want to make composition and balance for my back. The more you compress the similar-side oblique to make a column of balance, the much better the overall motion feels.
On the ascent from the bottom of the squat, most of us have to chase our center and electricity by a extremely deep ass-to-grass squat. Then you get to this point, sense for your obliques. Attract your awareness to your obliques and lock them down, producing a pillar of composition for your midline. When you acquire your awareness to your obliques, there is a level of an elevated sensation of balance as you stand up.
Feel your obliques in the squat.
We all have some quirky cues to get what we want out of our athletes. These are just a few of mine.
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