One of the easiest ways a coach can get
someone to hit a personal record Olympic lift at a clinic is to tell
them “move faster” or “pull faster,” the core precept of the
philosophy that “speed kills!” And it works. Many lifters will
hit PRs. CrossFitters and casual weightlifters will walk away singing
that coach’s praises when their snatch goes from 60kg to 63kg in a
weekend.
The extra speed works for a while,
anyway. For a little more weight on the bar and a nice ego boost.
However, speed added to flawed technique most often combine for a
faster missed lift when the weight gets truly heavy. When you are
learning to lift, speed is down the list of priorities.
First on that list of priorities are
positions. You must have the mobility and ability to hit the critical
positions of the pull. A good starting position . . .
Shins vertical and bar close at the
knees . . .
The power position, shoulders behind
the bar, heels down . . .
And complete extension without pushing
the hips too far forward . . .
When you can hit these positions you
can start working on smooth transitions between them with lots and
lots of drilling. You must “groove in” the technique, making the
new motor pattern precise and repeatable as a matter of habit,
hitting light lifts without thought. This will take more time than
you’d like. Maybe a lot more. But it will be worth the patience and
commitment to the process.
In time the rhythm of the lift will
come. The bar will accelerate continuously from floor to full
extension and you’ll move under the bar in the right timing,
pulling down while the bar is still going up. With hundreds to
thousands of repetitions, you’ll have forgotten how to do the lift
wrong. (It’s worth noting that hitting the positions properly and
getting the rhythm of the lift down will make you faster without
intending to go faster, especially moving under the bar)
NOW you can add more speed. You’ve
built the proper motor pattern and grooved it in so well that you can
add speed and stay in that pattern. The focus on speed will
not cause you to lose your technique. The extra speed will be useful.
You’ll still be putting the bar in the right place and ultimately
add more than a kilo or two to your bar.
Finally you can
put the emphasis getting strong as an elephant. Your technique may
need a tweak now and then, but taking the time to do things in the
right order—positions, smooth transitions, rhythm and timing, then
speed—will pay off in bigger lifts in the end and a better chance
to reach your potential.
Dan Bell will be instructing the Vulcan Weightlifting Seminar Sep 21-22 in Akron Ohio! For more info on seminars or if you would like to host a seminar at your gym contact us at vulcan@vulcanstrength.com
Vulcan® Strength Training Systems is a manufacturer and supplier of high quality strength and conditioning equipment for CrossFit® , Olympic Weightlifting, and all things related to strength training
Vulcan® Strength Training Systems is a manufacturer and supplier of high quality strength and conditioning equipment for CrossFit® , Olympic Weightlifting, and all things related to strength training
Pretty good post. I have just stumbled upon your blog and enjoyed reading your blog posts very much. I am looking for new posts to get more precious info. Big thanks for the useful info. 안전놀이터
ReplyDeleteStrength training is a vital component of any fitness routine, as it helps to build muscle, increase bone density, and improve overall health and well-being. I took help from social media marketing services they guid me about the right equipment, individuals can perform a wide variety of strength training exercises that target different muscle groups and promote overall fitness.
DeleteOh my God! It seems so yummy. To be honest, I have never seen such a beautifully designed cake. You can’t even imagine, how much I wish to buy it for my girlfriend, but first I have to assignment help london because I don’t have much time left for submission. I promise I will be back in a few hours.
ReplyDeleteI recently discovered your blog and have thoroughly liked reading your writings. To be honest, I've never seen a cake with such a stunning design. You have no idea how much I want to buy for my wife, but I need Nursing assignment writing service because I don't have much time before the deadline. I'll be back in a few hours, I promise.
ReplyDeleteThis reflective topic of Faster is Not The Fix By Coach Dan Bell is so necessary and desiring for all the new individual's and consumers but there are also very realistic and authorized University Assignment Writers available to getting your work done from them so pleasantly in all over the London city these days.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteI value the time and effort you invested in creating this. If you're reading this, you're in luck since you may hire to buy assignments and finish your project and release you from the stress of writing! I appreciate you giving this knowledge.
ReplyDeleteFind US-based business consultants. swift and reliable Find us right now! To boost your sales and revenue, you have access to all the information and Business Loan Leads. Several sources taken together.
ReplyDeleteFaster is Not The Fix by Coach Dan Bell is a reflective topic that all new people and customers need and want, but there are also highly practical and reputable nursing dissertation help uk services available to get your assignment done from them so comfortably in all areas of London city these days.
ReplyDeleteWell said, that's like I always prefer to watch any movie or Tv show for digital streaming platform on watchinUK, last night I watched selling sunset season 5, and it was amazing.
ReplyDeleteI always read your writings since they are fantastic and occasionally quite instructive and helpful to me. I own a create artist wikipedia page online. My work has received a lot of positive feedback from customers.
ReplyDeleteThis coach helps people train in all types of races and stuff. Pay someone to take my online exam.
ReplyDeleteI think that the best blockchain development companies are those that have a comprehensive training system. It's important to make sure that any new developers have the tools and resources to understand how blockchain works, so that they can create the best application possible. A good training system should include both theoretical and practical components, as well as materials that can be used for self-study. It's also important for the company to provide ongoing support for the developers. This way, any questions or issues that come up can be addressed quickly and effectively.
ReplyDeleteAs someone who is familiar with YouTube SEO Services London, I can appreciate the effort that Vulcan Strength Training Systems has put into their channel to ensure that it ranks highly in search results. Their videos are optimized for search engines and provide useful information that helps their audience achieve their fitness goals.
ReplyDeletethank you for sharing this post! you done great effort
ReplyDeleteReckless Driving Virginia Penalty