One of the most frequent questions we’re asked is how to increase your speed under the bar in both the snatch and the clean & jerk. The key to increasing speed under the bar is to make sure that you reach full extension and finish at the top of the pull, and develop the hip flexor reverse stretch reflex shortening cycle along with your arms to actively pull yourself under the bar. The two drills we like to use to develop this stretch reflex are to start the lift from the power position (position 1), and to pull from a static position off of the blocks, from just below the knee. These drills can also be used with both the snatch and clean & jerk.
In the first part of a 3-part series, California Strength Head Strength Coach, Ernie Hernandez (MS, CSCS), explains some of the bi-lateral exercises that we use with our athletes and weightlifters to work on the posterior chain. These exercises include the eccentric glut ham raise, lying leg curl, reverse hyper, and back extension.
Part 2 will discuss uni-lateral movements, so stay tuned!
In part 2 of our Posterior Chain Exercise series, we continue to highlight exercises that we utilize to improve lagging strength in the hamstrings, and in particular fix imbalances in this video. In Part 1, we discussed the various bilateral movements that we use. In this video, we discuss some of the unilateral movements that we recommend, including the Single-leg Romanian Deadlift (RDL), the Kneeling Hamstring Curl, the Death March, and the 5-cone Touch. California Strength Head Strength Coach, Ernie Hernandez, demonstrates the technique for each exercise, as well as some of the benefits and targeted muscles for each.
In the 3rd and final segment of our Posterior Chain Video Series, Head Strength Coach Ernie Hernandez (MS, CSCS) discusses the big movements that we utilize for posterior chain training.
Caleb Ward, Jon North and Donny Shankle training at Catalyst Athletics
The California Strength Olympic Lifting Team is on the 4th week of their linear progression program, and they are all fighting through some serious pain. Whether it’s a shoulder, or knees, or hips, everyone is hurting as the weights have gotten progressively heavier. With one last workout before preparing for the Tommy Kono Open, the team guts through one last day of heavy snatches, clean & jerks, eccentric box squats.
“Being hurt is no excuse for missing lifts!”
– Head Coach David Spitz
The California Strength team demonstrates the first of three parts on how to learn Olympic Weightlifting snatch technique. Jon North, Donny Shankle, and Caleb Ward demonstrate while Glenn Pendlay narrates.
The intro is Nikolay Hristov snatching 180kg. Nikolay trained with California Strength from 2006 to 2008 when Ivan Abadjiev was the coach of the team.
The California Strength Team demonstrates how to learn the Olympic Weightlifting Snatch. In this second of three parts, Jon North, Donny Shankle, and Caleb Ward demonstrate while Glenn Pendlay narrates.
The intro is a clip of Donny Shankle hitting a lifetime personal record of 173.5 kg in the snatch.
The third and final instructional video on learning the snatch for Olympic Weightlifting, taught by the California Strength Team. Jon North, Donny Shankle, and Caleb Ward demonstrate while Glenn Pendlay narrates.
The intro is a former California Strength Team member James Moser at the 2007 Junior World Championships.