If your pre-workout prep consists of a cup of coffee and a few squats, Bill Starr has some advice for you.
As every Olympic lifter fully understands, doing full snatches and clean and jerks requires a high degree of flexibility in every part of the body. All the major muscle groups and corresponding attachments are involved in the two competitive lifts: shoulder girdle, back, and hips and legs. A lack of… Continue Reading
Smart athletes look at injuries as a chance to put in some extra work on the healthy parts of the body.
Anyone who trains seriously for any length of time is going to sustain an injury. This is simply a law of nature and no one, as of yet, has found a way to avoid it.
Even those who do fitness routines and use light weight for higher reps still get dings somewhere along the way. Then there are those… Continue Reading
July 30, 2014
Bill Starr explains that training your biceps has limited carryover to lifting, but targeting your triceps can result in PR snatches and jerks.
Everyone who ever set out to improve his physique and get stronger started out by working his arms.
Not his back or legs. Arms.
Upper arms are a symbol of manhood, especially for youngsters, and bulging biceps show that a lot of hard work has been done to… Continue Reading
July 25, 2014
A closer look at the mechanics and technique of the fastest lift in the world.
The snatch is simply lifting a barbell from the floor to overhead in one quick motion. However, this basic description barely begins to explain the complexity of the lift. The snatch requires a combination of strength, coordination, explosiveness, mobility and stability that is not seen in any other exercise.
The snatch requires high levels of skill and meticulous… Continue Reading
If you’re going to train with Mike Burgener at his home nearly an hour north of San Diego, California, there are a few rules.
First, only one person lifts on a platform at a time. Second, move your bar to create space for others lifters. Third, clean the plates off the platform.
“Other than that, let’s lift some heavy weights. Let’s have some fun,” says Burgener, affectionately called Coach B.
When Leslie Graves jerks… Continue Reading
December 13, 2013
Donny Shankle takes you on a guided tour of the darkest place in weightlifting and explains how to get out.
Coming out of a clean quickly is a trained action. You can squat all you want to get stronger, but if you are not refining your skill at the clean, then your strong legs are not being put to use.
When viewing a weightlifter in the bottom of a clean, you should be able to draw a line… Continue Reading
Bill Starr recommends a host of exercises to build a strong upper back and neck.
For those athletes who participate in contact sports, such as hockey, lacrosse, football and soccer, having a strong neck is an absolute must. It can mean the difference between getting a stinger in the neck after a head-on-head collision or being carried off the field and into the emergency room.
The sad… Continue Reading
Two-time Olympian Chad Vaughn details four areas of focus if you really want to add weight to your snatch and clean and jerk.
Most athletes dive into the Olympic lifts without considering what really allows someone to lift the heaviest loads and move efficiently through high-rep workouts.
I have four keys to lifting the heaviest weights and moving well in the snatch and clean and jerk. They… Continue Reading