/owg/ Olympic weightlifting general

Any suggestions for how I can figure my form out without coaching? I only do power clean and push press and power snatch, but they're like 10-15% below what they should be

Do you guys still train Clean and Press every now and then?

I train press, because it’s bae

Do you clean it before you press or do you train it off a power rack?

Hey OP if you're going to start a general please use the links provided in older threads. Thank you.

>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:
pastebin.com/1HgVcGam
pastebin.com/wCXeXfkk
chinfl.blogspotco.uk/2013/07/how-into-weightlifting.html
reddit.com/r/weightlifting/wiki/faq
iwf.net/doc/technical.pdf
yashathoughts.com/

>The information that you are looking for is probably in the above links.
That includes routines, shoes, information on the lifts, etc. Check out the pastebins for literature or the reddit faq for general information.

Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
youtube.com/channel/UCl3WCm2GfvLxvH877oJ1xEA/playlists

not entirely sure about this, honestly I just think the Iranians are better at getting away with doping. Also considering Chinese dominate every class from lightest to around 81, it's probably worth qualifying that if Chinese could actually produce fat lifters they could probably compete in the heavier categories too. As it currently stands, above 81 belongs to Iran and below it belongs to China.

latest worlds results show just how pathetic Lidia's weight class was, they were outtotaled by both of the next two lightest classes

besides posting form checks here? not reallly sorry

nah, used to love pressing but sort of lost the magic for me.
I recently widened my snatch grip and am forcing myself to klokov press more. I'm shocked by how much difference a wider grip makes - index fingers just outside snatch rings I can put up 70 without much trouble, but as soon as I move out to my snatch grip (pinky 1'' from collar) I'm weak as shit.

Wait, does this work?

I snatch collar to collar, 1.9m wingspan round and about. Any benefit to a narrower grip? I have good overhead stability with my pathetic 70kg snatch

yeah man he wouldn't have written it if it wasn't true

grip at the place that allows you to have the bar sitting in the hip pocket with hips and knees fully extended. You can play with narrow grip a bit (e.g. clean grip snatch) as an accessory but stick with what I said above

Yeah, I've done that and I'm collar to collar, or an inch away from the collar with my pinky max

just to make sure, are you keeping your lats tight? Sometimes loose lats force you to unnecessarily widen grip

What's"making it" for you?

For me, it's a 145kg snatch and a 175kg clean and jerk. I don't care what category, most probably superheavy

Rack

3 reds

I'd like to snatch 120 eventually

145 snatch is a great goal. Just see to it that it's not a bodyweight snatch haha

My lats are tight yeah

ok then yeah you're probably using the right grip. No point fucking around with grip for the sake of it

Triples, doubles or singles for increasing 1rm lads?

triples and doubles to build
singles to refine
quints to fuck mad bitches

Am I the only one that thinks Zack Telander is a schmuck? He's the epitome of "do as I say, don't do as I do" and his "iF yOu'Re nOT TrAiNInG TwIcE a dAy ThEN iT'S nOT yOuR pRIoRity" rant was very autistic and unnecessary because many athletes with a total higher than his at a way lower weightclass trained three to four times a week (bednarski, shermanski, kono, starr, etc.)

Also, he's all about the theory, but his theories suck when put into practice.

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He's a con man parroting the opinions of better coaches for his 5 minutes of fame
also his technique is eye rape

I have a problem with my snatch grip. If I go wide enough I have a lot of discomfort in the wrist. If I go narrow enough to feel secure in the wrist I can't pull to the hip crease. What do?

Biggest con-man in weightlifting. He's all about "hurr-hurr roids are bad, lift natty, hurr-hurr" and then goes on to collab with clarence kennedy and torokhtiy and praises both for their programming and work ethic.

What a two-faced bastard.

Do you ever loosen/flex/stretch your wrists? If you haven't done that up untill now, you'd better start doing it ASAP.

>tfw forearms too long to press directly out of a front rack

is torokhtiy confirmed on roids?

imagine the smell

>Is the man who POWER jerks 240 easily in training yet struggles with 230 in the olympics on roids?

Do you even hear yourself?

youtu.be/zXs5KQMhsEg

Training C&J easy 240kg

youtu.be/p4Y4_Jbad0k

Failing 230kg clean at the olympics

No natty sub 110kg has done more than 220kg C&J as far as I'm concerned

And the 240kg was 3 years prior to the 2016 olympics

is it just me or does it look like he doesnt fully extend in the second pull? like the line of his torso and thighs never even straightens out? obviously I'm not trying to critique his form, it just looks strange to me

If i get 100/130 in my lifetime I’ll be happy.

Fucking started at 30. Way too old. Currently at 90/106. Going to need to put another 30/40 kilos on my squat before those numbers improve.

>no natty sub 110kg has done more than 220kg C&J
but you just acknowledged that he was natty at the olympics (that was the whole point of your argument, presumably), and at the end he does do 230kg. He just messed up the first time. It's conceivable that someone could lift 240kg easily at one point, but struggle to lift 230kg at a different point.

>spend a lifetime blasting steroids
>take a break to compete in the olympics
>he was natty at the olympics
thats not how it works.

Just because you go off cycle for a bit doesn’t make you natty. There are plenty of reasons why you’d underperform in a comp; stress/anxiety, bad travel, bad run of training...

In any case it’s a 99% certainty that he’s been on the gear for most if not all of his career.

I do as part of my warmup. My warmup right now is a lot of stretching with wrists in flexion, and then gradually working the snatch grip out wide enough. It takes a long time with just the bar, but I guess I'll just have to live with it for now.

Jesus christ, you're retarded beyond belief. It's straight up bait at this point.

Loving these thread guys, hugely appreciate the effort to keep them up.

I posted last thread, TLDR: I'm 18 (almost 19), I have a homegym w/ bumper plates, gonna get a squat rack soon.

I want to get REALLY fucking good at oly lifts, so is sometimes training 2x a day feasible if I'm feeling good? If so, can anyone point me to any programs?

Also, I'm have a big issue with sitting my ass back into a squat when snatching, I usually end up power snatching when I mean to get down into a full snatch. Wat do?

Can h.snatch 105lbs, but I spaghetti when I start from the floor.

Training 2x a day seems excessive. If you do want to do that, however, It is possible to split up your olympic training and squat training to morning/afternoon. But excessive training is a thing too.

If you wanna train daily, you can't really go above 70-80%.

Read "the quick lifts: start here" by Bill starr and follow the program. That's my best advice really.

You can do a three day program and do two technique days with an empty barbell to speed things up.

>"the quick lifts: start here" by Bill starr
Awesome! I like the 4x a week schedule!
On off days, is it okay to do other stuff like DLs, and Bench? I also want to hit 1/2/3/4 lol

>snatch 105lbs
>training 2x a day
no

I'm also 150lbs @5'7 if that helps.

>snatch issues

You’re probably looping the bar and throwing it too far behind. Without serious hip and shoulder mobility this stops you sitting in; the only difference between power and full snatch is where you stop, you should be able to sit a power all the way down without adjustment after catching it. Work on a straighter bar path.

want to be my gf?

So pretty much, I'm overextending? I think I know what you mean. Thanks dude.
I'm in London.

DL's will go up without actually doing them, when you snatch and clean that much, it's going up. You can deadlift once a month to see where you're at.

For bench, you can bench on the steep incline bench day, maybe switch them up.

By the way, it might not seem like it, but the front squat/good morning day is very important. When you front squat/ high bar back squat, go down slowly and control your descent, come to a full stop and squat back up.

This is the single best article on what to focus on: ditillo2.blogspot.com/2008/03/two-squat-programs-by-tommy-kono.html?m=1

You can either follow starr's programming for the squat or kono's, they're both very good. Just do them like kono describes them. When unracking the bar, tighten your upper back like your life depends on it. Squeeze and pull your elbows up.

You'll do less weight when squatting like this, but you're going to gain way more strength and you'll be able to squat 3 plates without a problem if you eat enough.

Start conservatively and don't sacrifice form for weight. I've done this and regretted it with injury every time after a while.

Good luck!

Thanks so much dude. In place of good mornings, could I just do kettlebell swings? Nothing against good mornings, I just find swings more fun.

100kg snatch

It's a different movement, the good mornings have two purposes, one of thude can't be worked through swings, I'll explain.

Purpose one: strengthening the glutes/hamstrings and lower back. This is self-explanatory and swings could do this as well.

Purpose two: strengthening the upper back and thoracic spine. Now this is interesting, because it is very important. By doing good mornings you will make the muscles that hold your spine in place a lot stronger, this will help you A LOT to keep your back straight when the weights get heavier on cleans, snatches and front squats. For the longest time I neglected them, since I've started doing them properly, with a tight upper back, I've noticed that my structural integrity during my other lifts has become way better.

You can train a muscle the wrong way, by moving the wrong way, by this I mean that some muscles can get undertrained while others get overtrained. So it is very important to do the movements, not excercises, the right way. You are moving your whole body, not just your arms, not just your legs. Your core is only trained properly if it is activated properly. Proper activation is achieved in slow squats, proper good mornings, cleans and snacthes with a good arch in your lower back, etc.

You'll do less at first, but you'll progress much longer and won't hit as many walls as someone who just falls down and pushes up during a squat.

Welp, looks like I'm doing good mornings then. Last thing, sorry for bothering you, when do I know I'm intermediate? Skimming through the article, it looks like this is perfect for a novice/beginner, but once I hit intermediate, what then? Super excited btw

Thing is, novice/intermediate/advanced etc. are only applicable to your form, not the numbers you put up. You can snatch 100kg with novice form, doesn't make you an intermediate. You'll know you're not a beginner anymore when your form is good and the lifts are smooth, you're advanced if your form is good and your lifts are strong, you're elite if you're winning competitions or on the podium. Everything is about getting stronger and keeping good form. After the beginner stage you'll have to have a stronger front squat before you'll be able to progress your main lifts.

As far as programming goes, sticking to full lifts for doubles or triples will always work. Going to a 2rm/3rm is a good training day when the weights get heavier. Only do heavy singles or a 1rm if you're hitting a wall for a couple of weeks. The Bill starr program as is can be run for as long as you can increase your squat and keep up with the good mornings. If your squat stalls for three to four weeks and you're eating enough, then it's time to move on. Normally you'll be squatting 130kg+ for five reps with good form by then. Maybe more, maybe less. Depends on how well you eat.

I'm going to save you a lot of emberrasment by telling you to do a set of close grip push ups (slow negative, explosive concentric) and high rep curls (20 reps+) for your arms every session or they'll be noodles while everything else is blowing up.

Thanks for all the help. Seriously much appreciated. We are gonna make it.

yikes

How long till I can do this

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based werksan

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thats only about a 2' vertical

10000 calf raises

>calf raises
>contributing to your vertical jump

lads why can’t I squat to depth unless I reset on pins at the bottom like a bottom up squat?

It looks and feels 1000x better and I can get incredibly deep, do you think there would be anything wrong with just doing only pin squats/resetting each rep for a while?

Wow, it's almost like you're retarded.

livestrong.com/article/297808-do-calf-raises-improve-vertical-jump/

High bar or low bar?

If high bar: stretch your calf muscles and practice deep squatting every day, break at the knees and follow through with an arched lower back. Push them forward when you're nearing the bottom. It's easier with some weight most likely.

If low bar: switch to high bar :^)

high bar and front squat
I wear leistungs so have a 1.25” heel already but find it hard to keep the weight back and spread my taint so I get nice and deep unless I use pins as discovered today.

maybe I’m just losing good positions at depth and going to max depth but with pins lets me adjust my balance who knows

Keep them cool to raise testosterone. Don't freeze them.

Do you break at the hip or at the knee? Or both at the same time? You might need to switch to slow negatives with a short pause to correct you form and strengthen the muscles that keep you in a good position.

Use the pins at first if necessary, but the thing with pins is that you can lean more forward in the bottom, so it's not optimal really.

im a weak manlet

The snatch and clean were easy to learn for me, but I can't fucking do the jerk

I can strict ohp 195, yet I can't jerk 185 (lbs)

AAAAA

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Are Power Perfect 3 good shoes or should I go for something else?

Jerk is easy af though, just triple extend and push yourself into position to catch it