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Steven Sandor's Weightlifting Training Tips
as told to Larry Sheppard (Collingwood Open, July 25 1998)
GENERAL OLYMPIC WEIGHTLIFTING TIPS
Beginners usually have trouble blending the first and second pull together. Be patient. Over time, given that proper drills are used, a smooth pull becomes second nature. (See recommendations)
Some lifters have better lifting rhythm than others. This is an inborn feeling for the weight - a combination of bodyweight shift, balance, and speed. Lifters who possess rhythm do not haul on weights - they raise their bodies, and use their limbs at the right instance, and the bar follows. Rhythm can be taught, to a certain extent, but some lifters never develop this quality. Witness, lifters who hesitate when dropping or catching in lows positions or masters lifters who pull with their arms.
Lifters must always strive to raise their bodies as high as possible when pulling. In Sandor's opinion if the head rises high the hip joints, knees and ankles must straighten completely - this articulation of the joints in a rhythmic and explosive fashion results in a complete pull. With near limit lifts, concentrate on raising the head as the bar passes the knees - this will add a bit of speed which will carry over into the explosive instant of the second pull (close to the hips). To clarify - the head should rise, but it should not be whipped back.
The higher the bar is for the second pull, given that the shoulders are still slightly forward of the bar, the shorter the lever (length of the second pull) and the more economical the use of power.
The feet must stay in contact with the floor as long as possible - this lifting law applies to both pulls and jerks. When the feet move - to drop and catch weights - they should just skim the floor.
Raw strength is not as vital as smooth power, but lifters must be brutally strong in the legs, glutes, and midsection in order to reach their full potential. Lots of squatting with different foot stances is recommended. Eg. front squats in the wide catch position plus narrower stance back squats (pulling stance). Occaisionally, jerk squats and jumping squats can also be thrown into the routine.
Olympic style squats always see the hips moving towards the heels. Powerlifting or normal training squats stress a break at the hips first and the rest of the joints to follow. In the Olympic style squat the ankles and knees lead the action - the type of strength built by these squats is more transferable to the explosive lifts.
TRAINING TIPS FOR THE SNATCH LIFT
1. For the development of speed and the feeling for an elongated body - warmups should include the dead hang jumping snatches with light weights (good warmup movement). The lifter stands straight and jumps from the ankles two or three times then pops the bar to the overhead snatch position.
2. For blending the pulls together - some snatches should be done from below the knees. A good sample drill: snatch from dead hang, snatch from hang, snatch from just below the knees.
3. When doing full snatches from the floor try one from the platform with a regular, controlled setup (power or squat technique), then drop the bar to the waist, and with proper back position, lower the bar right down until the plates just touch the floor and lift again.
4. The tempo of the full snatch from the floor is as follows: smooth and controlled to the knees (back and hip constant) - faster from the knees to the hips - and explosive from the hips to full extension. This rhythm is important for beginners. As athletes become stronger in the back and legs - from years of training - the bar can be moved off the floor faster.
5. In order to bring the bar close to the hips the athlete may try to turn the wrists - flick hands inward towards the body - at the instant when the bar passes the knees. Practise this movement with heavy pulls from the floor.
6. A complete snatch pull will see the outstretched body assume a position much like a bow. The ankles will be in line with the back of the head, but the outstretched trunk, hips, and legs will be forward. Of course, the hips will be ahead of everything.
7. It is okay to use straps when doing snatches.
TRAINING TIPS FOR THE CLEAN
1. In order to shorten the distance of the second pull - some athletes do better with a wider clean grip. If, however, this adjustment causes problems with the rack at the neck, or with the jerk to follow, then the hands should be placed back in.
2. In the full clean the back should straighten and the hips extend - and the elbows should shoot as the body drops (towards the bar) with a tight, straight back. If he back is slack when racking, the lifter will lurch forward - so, either the elbows will touch the knees or the bar will dump ahead.
3. In the full squat clean make sure that the bar is secure above the clavicles and that the hips are not back (away) from the bar before rising. As the lifter rises - their legs (thighs) can move slightly outward - this action keeps the hips as close to the bar as possible (shortens the lever). A lifter should be able to do a double or triple front squat with their top clean. The first front squat in the set should be done with a pause in the bottom to simulate bottoming out with a heavy clean. Again, this makes the point about having extra strong legs.
4. If a lifter has rhythm - they instinctively know when to drop into a full squat clean. They know how to shoot the elbows and receive the bar at the neck in a smooth fashion. Conversely, lifters with poor rhythm often have the bar come crashing down on them in the low squat.
TRAINING TIPS FOR THE JERK
1. The tempo in the jerk is as such: a bit slow down - the bodyweight balanced on the back of the feet - a good knee bend (8-10 inches), and then an explosive upward thrust with the legs. Lifters should always strive to raise and lower their bodies with the bar resting on the clavicles. If a lifter rushes to get the bar off the shoulders before the legs have straightened, the full power of the leg thrust will not be transferred to the bar.
2. The arms should come forcefully into play as the bar passes the face (about ear level).
3. The proper forces cannot be applied through the fingers when jerking. Thus, before initiating the jerk, make sure that the bar is secure in the palms of the hands. To get the bar into the proper position the lifter might have to pop the bar off their clavicles (into their palms) when finishing the recovery from the clean, or, when preparing for the jerk, drop the elbows down a bit.
4. Before dipping and driving from the heels, or back portion of the feet - the lifter should raise the chest high, tilt the head back slightly and move the hips just a bit forward - this position of the pelvis will facilitate a straight descent. Then, if this line can be held during the upward explosion, the bar will travel straight up to arms length, and not out front. Do not rush the jerk - make sure you are set up properly.
5. The split for the jerk should resemble a tripod, with the middle leg being an imaginary line running through the centre of the body to the floor. The catch stance should be wide - when viewed from the front - and the back foot should be turned slightly in at the ankle.
6. Practice: push jerks, push jerks behind the neck, jumping on toes with the bar behind the neck (10 reps) with light weights. Of course, rack jerks and military presses (front and back) are a must.
7. Teach athletes to drop their hips straight down after the split movement is initiated. But, do not worry too much about it - if the lifter explodes up fully and then splits - the drop usually happens naturally.
8. When receiving the bar at arms length - turn the shoulders under th ebar - this will help to lock it in. We often hear the word "squeeze" in contest - because the bar is not directly over the shoulder joints.
Steven Sandor's Weightlifting Training Tips
as told to Larry Sheppard (Collingwood Open, July 25 1998)
GENERAL OLYMPIC WEIGHTLIFTING TIPS
Beginners usually have trouble blending the first and second pull together. Be patient. Over time, given that proper drills are used, a smooth pull becomes second nature. (See recommendations)
Some lifters have better lifting rhythm than others. This is an inborn feeling for the weight - a combination of bodyweight shift, balance, and speed. Lifters who possess rhythm do not haul on weights - they raise their bodies, and use their limbs at the right instance, and the bar follows. Rhythm can be taught, to a certain extent, but some lifters never develop this quality. Witness, lifters who hesitate when dropping or catching in lows positions or masters lifters who pull with their arms.
Lifters must always strive to raise their bodies as high as possible when pulling. In Sandor's opinion if the head rises high the hip joints, knees and ankles must straighten completely - this articulation of the joints in a rhythmic and explosive fashion results in a complete pull. With near limit lifts, concentrate on raising the head as the bar passes the knees - this will add a bit of speed which will carry over into the explosive instant of the second pull (close to the hips). To clarify - the head should rise, but it should not be whipped back.
The higher the bar is for the second pull, given that the shoulders are still slightly forward of the bar, the shorter the lever (length of the second pull) and the more economical the use of power.
The feet must stay in contact with the floor as long as possible - this lifting law applies to both pulls and jerks. When the feet move - to drop and catch weights - they should just skim the floor.
Raw strength is not as vital as smooth power, but lifters must be brutally strong in the legs, glutes, and midsection in order to reach their full potential. Lots of squatting with different foot stances is recommended. Eg. front squats in the wide catch position plus narrower stance back squats (pulling stance). Occaisionally, jerk squats and jumping squats can also be thrown into the routine.
Olympic style squats always see the hips moving towards the heels. Powerlifting or normal training squats stress a break at the hips first and the rest of the joints to follow. In the Olympic style squat the ankles and knees lead the action - the type of strength built by these squats is more transferable to the explosive lifts.
TRAINING TIPS FOR THE SNATCH LIFT
1. For the development of speed and the feeling for an elongated body - warmups should include the dead hang jumping snatches with light weights (good warmup movement). The lifter stands straight and jumps from the ankles two or three times then pops the bar to the overhead snatch position.
2. For blending the pulls together - some snatches should be done from below the knees. A good sample drill: snatch from dead hang, snatch from hang, snatch from just below the knees.
3. When doing full snatches from the floor try one from the platform with a regular, controlled setup (power or squat technique), then drop the bar to the waist, and with proper back position, lower the bar right down until the plates just touch the floor and lift again.
4. The tempo of the full snatch from the floor is as follows: smooth and controlled to the knees (back and hip constant) - faster from the knees to the hips - and explosive from the hips to full extension. This rhythm is important for beginners. As athletes become stronger in the back and legs - from years of training - the bar can be moved off the floor faster.
5. In order to bring the bar close to the hips the athlete may try to turn the wrists - flick hands inward towards the body - at the instant when the bar passes the knees. Practise this movement with heavy pulls from the floor.
6. A complete snatch pull will see the outstretched body assume a position much like a bow. The ankles will be in line with the back of the head, but the outstretched trunk, hips, and legs will be forward. Of course, the hips will be ahead of everything.
7. It is okay to use straps when doing snatches.
TRAINING TIPS FOR THE CLEAN
1. In order to shorten the distance of the second pull - some athletes do better with a wider clean grip. If, however, this adjustment causes problems with the rack at the neck, or with the jerk to follow, then the hands should be placed back in.
2. In the full clean the back should straighten and the hips extend - and the elbows should shoot as the body drops (towards the bar) with a tight, straight back. If he back is slack when racking, the lifter will lurch forward - so, either the elbows will touch the knees or the bar will dump ahead.
3. In the full squat clean make sure that the bar is secure above the clavicles and that the hips are not back (away) from the bar before rising. As the lifter rises - their legs (thighs) can move slightly outward - this action keeps the hips as close to the bar as possible (shortens the lever). A lifter should be able to do a double or triple front squat with their top clean. The first front squat in the set should be done with a pause in the bottom to simulate bottoming out with a heavy clean. Again, this makes the point about having extra strong legs.
4. If a lifter has rhythm - they instinctively know when to drop into a full squat clean. They know how to shoot the elbows and receive the bar at the neck in a smooth fashion. Conversely, lifters with poor rhythm often have the bar come crashing down on them in the low squat.
TRAINING TIPS FOR THE JERK
1. The tempo in the jerk is as such: a bit slow down - the bodyweight balanced on the back of the feet - a good knee bend (8-10 inches), and then an explosive upward thrust with the legs. Lifters should always strive to raise and lower their bodies with the bar resting on the clavicles. If a lifter rushes to get the bar off the shoulders before the legs have straightened, the full power of the leg thrust will not be transferred to the bar.
2. The arms should come forcefully into play as the bar passes the face (about ear level).
3. The proper forces cannot be applied through the fingers when jerking. Thus, before initiating the jerk, make sure that the bar is secure in the palms of the hands. To get the bar into the proper position the lifter might have to pop the bar off their clavicles (into their palms) when finishing the recovery from the clean, or, when preparing for the jerk, drop the elbows down a bit.
4. Before dipping and driving from the heels, or back portion of the feet - the lifter should raise the chest high, tilt the head back slightly and move the hips just a bit forward - this position of the pelvis will facilitate a straight descent. Then, if this line can be held during the upward explosion, the bar will travel straight up to arms length, and not out front. Do not rush the jerk - make sure you are set up properly.
5. The split for the jerk should resemble a tripod, with the middle leg being an imaginary line running through the centre of the body to the floor. The catch stance should be wide - when viewed from the front - and the back foot should be turned slightly in at the ankle.
6. Practice: push jerks, push jerks behind the neck, jumping on toes with the bar behind the neck (10 reps) with light weights. Of course, rack jerks and military presses (front and back) are a must.
7. Teach athletes to drop their hips straight down after the split movement is initiated. But, do not worry too much about it - if the lifter explodes up fully and then splits - the drop usually happens naturally.
8. When receiving the bar at arms length - turn the shoulders under th ebar - this will help to lock it in. We often hear the word "squeeze" in contest - because the bar is not directly over the shoulder joints.
