5-24-08 Training

Pulls, Pulls, Pulls!

We spent the second part of the session on clean and snatch pulls and found them to be a very helpful way to work on body positioning, bar speed and technique development.  

Below is a link to an article on the pull which should be helpful:

QWA Article

5-17-08 Training

Today we emphasized the vertical acceleration of the bar in the 3rd pull and used a new assistance exercise to develop this phase of the snatch and the clean.  This movement begins with a very aggressive jump up, followed by a shrug and finished with the lifter actively pulling themselves down under the bar.  The key to this exercise is the start position - flat feet, an upright torso, hips squared, shoulders back, eyes forward, elbows out, knees slightly bent with the bar position at the top of the second pull (the starting position is best illustrated in the 5th picture in the above sequence).  We refer to the exercises as the pocket snatch and the pocket clean.

Great job by all who attended!  

Olympic team trials today and tomorrow

Check out the Olympic Team Trials website, GoHeavy and Weightlifting Exchange for up to the minute updates, commentary, pictures and discussion.

www.olympictrials2008.com

www.goheavy.com

www.weightliftingexchange.com

More Slow-Motion Vids

Check out this site for more slow-motion videos.  An excellent way to study proper positioning for the lifts.  

Benn's Weightlifting Videos

Slow Motion Snatch Video

Notice the good positioning of the shoulders in front of the bar, explosiveness of the jump up of the bar and the body positioning in the bottom of the squat.

Takes a little bit of time to load, so be patient.....

Slow Motion Snatch

5-3-08 Training

Today we focused primarily on the snatch, specifically the pulling under the bar phase.  Drop snatches (also referred to as snatch balances) are useful to stress expediency in getting down under the weight, pressing under the barbell and maintaining a solid bottom position in the snatch.  

It can not be stressed enough how important it is to work throughout the week to improve strength and flexibility so that the time spent training together on Saturdays can be most productive.

If anyone is interested in developing training programs for the week, please contact myself or Tom for some ideas and suggestions.

Great work by those who came out - it's evident that there is are a lot of gains being made by our group.