Olympic lifting is probably going one of the crucial high-level, skill-based, athletic actions one can perform. No different sort of lifting requires the identical stage of coordination, focus, and element than a heavy clear and jerk or snatch.
Olympic lifts require teaching cues to develop correct motor patterns
I’ve been extremely lucky in my instructing profession to have been introduced up by some true masters inside the sport. About two months into my instructing profession, I attended the NSCA’s Sport Explicit Teaching Conference in Anaheim in January of 2000 and listened to Mike Burgener educate the lifts. I was mesmerized by him and fell in love with each phrase popping out of his mouth (and his distinctive expertise of killing all of us in two fast hours with a PVC pipe). I immediately sought him out, and he opened his residence and his infinite info to me. I spent the following three years paying visits and aiding him at USAW certs.
Not solely does Mike have a few years of knowledge to share, however the cueing he makes use of can one way or the other get a room filled with novices on the equivalent net web page. That’s extremely efficient. The subsequent are cues chances are high you may or may not have heard when instructing Olympic lifting. A lot of them I’ve created out of necessity. They’re my go-to cues for almost all people, and I’ve had nice success with every of them.
Cue #1: Ice Water in Your Veins
Olympic lifting is as so much psychological because it’s bodily. Anyone who has developed proficiency on the Olympic lifts will agree that max makes an try could also be extraordinarily tense and invoke very important ranges of concern. Subsequently, many lifters have to get proper right into a lather earlier to going after a heavy attempt. This typically contains screaming and yelling, leaping spherical, and trying to utilize aggressiveness to fuel the makes an try.
I’ve acquired some harmful info for these of you who try this. Realistically, it’s good to do the exact reverse. Watch high-level weightlifters follow. All of them have an emotionless methodology to the bar. They’ve mastered a thousand-mile stare. Over-excitability disrupts the motion of the motor program. I inform my athletes they need to have no emotional connection to the attempt. After getting effectively achieved the elevate, go berserk, nonetheless not a second sooner.
Ice water in your veins.
Cue #2: Resolve to Capturing the Elbows
This cue is pure gold in case you’re working with a lifter who isn’t getting their elbows throughout the total distance after they catch. I see it fifty situations a day. Lifters should make a correct willpower that it would not matter what, they’ll shoot the elbows the entire distance as fast as they’re going to.
In some makes an try, you’ll notice lifters do the exact reverse. They’ve just about resigned themselves to the reality that they’re going to’t get the burden, and the arms in no way engage. If that’s the case with one amongst your athletes, it is vital to steer them that the elbows are non-negotiable. The elbows should be automated and they need to finish with tempo. So pull your athletes aside and persuade them that even sooner than they contact the bar, they need to make a deal with themselves that hell or extreme water, they’ll shoot the elbows. It actually works.
Resolve to capturing the elbows.
Cue #three: Knuckles Down
The feeling of dropping grip leads to a assured failed attempt, notably for youthful lifters. Points with grip are among the many first errors coaches encounter with someone who’s starting out. That’s with or with out using a hook.
In my experience with the 1000’s of lifters I’ve labored with, just about all people will naturally have their wrists in slight extension after they grip the bar. For many who check out the location of the bar inside the hand when the wrists are in any stage of extension, the pressure of the bar strikes to the fingertips. Contemplate doing a fingertip pull up. It’s ten situations extra sturdy than a full grip pull up. For many who don’t have your knuckles down, you make the most of the fingertip pull up grip to pull a lot of of kilos off of the underside. Knuckles down does three essential points:
On account of it is vital to now put your wrist into slight flexion, the bar rests inside the meat of the fingers in its place of the fingertips. So out the gate, you may be in a stronger place by benefit of a surer grip. Using a hook grip (like most expert lifters do) strikes an enormous portion of the pressure off the thumb. The intention of driving your knuckles straight down retains the elbows straight for longer.
Left: Proper, knuckles down; Correct: Incorrect. knuckles out.
Cue #4: Drive the Ground Away on the First Pull
The first pull could also be robust for youthful lifters because of they should clear their knees for the bar path. If we don’t educate that piece appropriately, novice lifters will each grind the shins with the bar or drive the knees once more with out lifting the hips up. Although we endure a complete half serving to those athletes conceptualize the need to clear the knees, in a lot of conditions it nonetheless will get muddy.
Severe about driving the bottom away whereas standing up with the bar organizes not solely muscular coordination that matches the responsibility, however moreover clears the knees from the bar. Lifters end up in a superb place and are able to transition efficiently.
Drive the underside away on the first pull.
Cue #5: Shrug Your self Down
It took me numerous years to lastly educate the third pull. I found that the minute you inform your athletes to pull themselves beneath the bar, they inevitably begin to drag with their arms all through the second pull. And as Coach B says, “When the elbow bends, the flexibility ends.”
Until this cue acquired right here alongside, I had come to the conclusion that if I was solely going to be working with newbies to intermediates, I was not going to indicate the third pull. Inside the earlier days, we’d educate the kids that the shrug was the last-ditch attempt to get vertical elevate on the bar. Now, though we understand that the shrug helps convey the bar up a smidge better and buys us a fraction of a second further time to get down, we educate the shrug is the aim the place the drop to catch begins. You most likely have a lifter who’s ready and able to snap their shrug – as they have to be – you probably might have an athlete who’s ready and able to drop into their catch fast. Win-win.
Shrug your self down.
Cue #6: Throw Your Bridge to the Nook
I studied Baguazhang for many years and was an offensive lineman for 13 years. The “bridge” (or what now we have now come to seek the advice of with as a result of the once more bridge bar) is that this imaginary bar that covers the rear of the athlete from shoulder to shoulder. When you end up trying to appreciate a leverage profit in a good home in direction of an opponent, you could have a considerable profit in case you possibly can manipulate their bridge by pushing and pulling to appreciate administration of their increased physique. Wrestlers, linemen, and BJJ fighters will know what I’m talking about, even when our terminology differs.
Know the bridge, throw the bridge to appreciate a better hip extension
To get a lifter to finish their hips, we make clear the bridge after which instruct them to throw their bridge to the nook of the room the place the wall and roof meet. As an FYI, the platforms in my facility are up in direction of the wall, close to the nook of the room. Chances are you’ll use a lightweight fixture or one factor like that in case your organize is dramatically completely completely different. If this bridge idea would not resonate with you, the underside of the neck is one factor all of us can understand. Each method, for a worthwhile catch, we want the hips to finish and purchase full extension into slight hyperextension to ship the bar.
Throw your bridge to the nook.
Cue #7: Catch Like a Mountain
What variety of situations have you ever ever caught a transparent, solely to be buckled by the burden if you and the bar meet? It happens tons, notably with novice lifters. They spend all their vitality pulling, so that they soften on the bottom of the catch and fold up.
I inform lifters who’ve this draw back that they should be a mountain on the bottom. Full rigidity all by the physique will allow their development to tolerate the load. The seen of a mountain provides them the feel of 1 factor big and steady. Most novices suppose they’re having a way hiccup when genuinely, they solely should suppose strong. I get nearly wonderful outcomes from this cue.
Catch like a mountain.
Cue #eight: Actually really feel Your Obliques inside the Squat
This one struck me numerous months prior to now after I used to be trying to generate increased ranges of rigidity in my vertical pressing. I’ve had numerous once more accidents beforehand, plenty of the tinkering, I do with strategies comes from the need to create development and stability for my once more. The additional you compress the same-side oblique to create a column of stability, the stronger your whole motion feels.
On the ascent from the underside of the squat, most of us should chase our coronary heart and power by a very deep ass-to-grass squat. You then get to this point, actually really feel in your obliques. Draw your consideration to your obliques and lock them down, making a pillar of development in your midline. Whilst you take your consideration to your obliques, there is a stage of an elevated feeling of stability as you come up.
Actually really feel your obliques inside the squat.
All of us have some quirky cues to get what we would like out of our athletes. These are simply a few of mine.
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