Olympic lifting is without doubt one of the most high-level, skill-based, athletic actions one can carry out. No different type of lifting calls for 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 fortunate in my teaching profession to have been introduced up by some true masters within the recreation. About two months into my teaching profession, I attended the NSCA’s Sport Particular Coaching Convention in Anaheim in January of 2000 and listened to Mike Burgener educate the lifts.
I used to be mesmerized by him and fell in love with each phrase popping out of his mouth (and his distinctive talent of killing all of us in two brief hours with a PVC pipe). I instantly sought him out, and he opened his residence and his infinite information to me. I spent the following three years paying visits and helping him at USAW certs.
Not solely does Mike have many years of knowledge to share, however the cueing he makes use of can in some way get a room filled with novices on the identical web page. That’s highly effective. The next are cues you could or could not have heard when educating Olympic lifting. Lots of them I’ve created out of necessity. They’re my go-to cues for nearly everybody, and I’ve had super success with every of them.
Cue #1: Ice Water in Your Veins
Olympic lifting is as a lot psychological as it’s bodily. Anybody who has developed proficiency on the Olympic lifts will agree that max makes an attempt will be extremely traumatic and invoke vital ranges of worry.
Due to this fact, many lifters need to get right into a lather previous to going after a heavy try. This often entails screaming and yelling, leaping round, and making an attempt to make use of aggressiveness to gasoline the makes an attempt.
I’ve obtained some dangerous information for these of you who do that. Realistically, you need to do the precise reverse. Watch high-level weightlifters prepare. All of them have an impassive method to the bar. They’ve mastered a thousand-mile stare.
Over-excitability disrupts the movement of the motor program. I inform my athletes they should haven’t any emotional connection to the try. After getting efficiently accomplished the elevate, go berserk, however not a second sooner.
Ice water in your veins.
Cue #2: Decide to Taking pictures the Elbows
This cue is pure gold should you’re working with a lifter who isn’t getting their elbows across the full distance after they catch. I see it fifty instances a day. Lifters have to make a proper choice that it doesn’t matter what, they’ll shoot the elbows the total distance as quick as they will.
In some makes an attempt, you will notice lifters do the precise reverse. They’ve nearly resigned themselves to the truth that they will’t get the load, and the arms by no means interact. If that is so with one among your athletes, you must persuade them that the elbows are non-negotiable.
The elbows have to be automated and they should end with tempo. So pull your athletes apart and persuade them that even earlier than they contact the bar, they should make a take care of themselves that hell or excessive water, they’ll shoot the elbows. It really works.
Decide to taking pictures the elbows.
Cue #three: Knuckles Down
The sensation of dropping grip results in a assured failed try, particularly for younger lifters. Issues with grip are a number of the first errors coaches encounter with somebody who’s beginning out. That is with or with out utilizing a hook.
In my expertise with the 1000’s of lifters I’ve labored with, nearly everybody will naturally have their wrists in slight extension after they grip the bar. Should you have a look at the situation of the bar within the hand when the wrists are in any stage of extension, the strain of the bar strikes to the fingertips.
Consider doing a fingertip pull up. It’s ten instances tougher than a full grip pull up. Should you don’t have your knuckles down, you utilize the fingertip pull up grip to drag a whole bunch of kilos off of the bottom. Knuckles down does three vital issues:
As a result of you must now put your wrist into slight flexion, the bar rests within the meat of the arms as a substitute of the fingertips. So out the gate, you might be in a stronger place by advantage of a surer grip. Utilizing a hook grip (like most skilled lifters do) strikes a big portion of the strain off the thumb. The intention of driving your knuckles straight down retains the elbows straight for longer.
Left: Right, knuckles down; Proper: Incorrect. knuckles out.
Cue #four: Drive the Floor Away on the First Pull
The primary pull will be difficult for younger lifters as a result of they need to clear their knees for the bar path. If we don’t educate that piece correctly, novice lifters will both grind the shins with the bar or drive the knees again with out lifting the hips up. Despite the fact that we undergo an entire part serving to these athletes conceptualize the necessity to clear the knees, in lots of cases it nonetheless will get muddy.
Desirous about driving the ground away whereas standing up with the bar organizes not solely muscular coordination that matches the duty, but in addition clears the knees from the bar. Lifters find yourself in an ideal place and are in a position to transition successfully.
Drive the bottom away on the primary pull.
Cue #5: Shrug Your self Down
It took me a number of years to lastly educate the third pull. I discovered that the minute you inform your athletes to drag themselves below the bar, they inevitably start to drag with their arms in the course of the second pull. And as Coach B says, “When the elbow bends, the facility ends.”
Till this cue got here alongside, I had come to the conclusion that if I used to be solely going to be working with novices to intermediates, I used to be not going to show the third pull. Within the previous days, we might educate the children that the shrug was the last-ditch try to get vertical elevate on the bar.
Now, despite the fact that we perceive that the shrug helps convey the bar up a smidge increased and buys us a fraction of a second extra time to get down, we educate the shrug is the purpose the place the drop to catch begins.
When you’ve got a lifter who’s prepared and in a position to snap their shrug – as they need to be – you possible can have an athlete who’s prepared and in a position to drop into their catch quick. Win-win.
Shrug your self down.
Cue #6: Throw Your Bridge to the Nook
I studied Baguazhang for lots of years and was an offensive lineman for 13 years. The “bridge” (or what now we have come to consult with because the again bridge bar) is that this imaginary bar that covers the rear of the athlete from shoulder to shoulder.
When you’re making an attempt to achieve a leverage benefit in a good house in opposition to an opponent, you’ve gotten a substantial benefit should you can manipulate their bridge by pushing and pulling to achieve management of their higher physique. Wrestlers, linemen, and BJJ fighters will know what I’m speaking about, even when our terminology differs.
Know the bridge, throw the bridge to achieve a greater hip extension
To get a lifter to complete their hips, we clarify 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 opposition to the wall, near the nook of the room.
You may use a lightweight fixture or one thing like that in case your arrange is dramatically totally different. If this bridge concept doesn’t resonate with you, the bottom of the neck is one thing all of us can perceive. Both method, for a profitable catch, we would like the hips to complete and acquire full extension into slight hyperextension to ship the bar.
Throw your bridge to the nook.
Cue #7: Catch Like a Mountain
What number of instances have you ever caught a clear, solely to be buckled by the load when you and the bar meet? It occurs loads, particularly with novice lifters. They spend all their power pulling, in order that they soften on the backside of the catch and fold up.
I inform lifters who’ve this downside that they have to be a mountain on the backside. Full pressure all through the physique will permit their construction to tolerate the load. The visible of a mountain offers them the texture of one thing massive and stable. Most novices suppose they’re having a way hiccup when in actuality, they simply have to suppose robust. I get almost good outcomes from this cue.
Catch like a mountain.
Cue #eight: Really feel Your Obliques within the Squat
This one struck me a number of months in the past after I was making an attempt to generate larger levels of pressure in my vertical urgent. I’ve had a number of again accidents previously, a lot of the tinkering, I do with strategies comes from the necessity to create construction and stability for my again. The extra you compress the same-side indirect to create a column of stability, the stronger your complete movement feels.
On the ascent from the underside of the squat, most of us need to chase our middle and energy by a really deep ass-to-grass squat. You then get thus far, really feel in your obliques. Draw your consideration to your obliques and lock them down, making a pillar of construction in your midline. Once you take your consideration to your obliques, there’s a stage of an elevated feeling of stability as you get up.
Really feel your obliques within the squat.
All of us have some quirky cues to get what we want out of our athletes. These are just some of mine.
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