Barbell Shrugged - COVID-19 Experience, New Year Goal Setting, and Mastering the Power Position in Clean and Snatch w/ Anders Varner, Doug Larson, and Coach Travis Mash - Barbell Shrugged #538

Episode Date: January 11, 2021

Join Class 2 of the Diesel Dad today.   Get Started Today:   Step 1: Register for the Diesel Dad Step 2: Download TrueCoach app to your device Step 3: Get instant access to training programs   Join Class 2 of the Diesel Dad today.   Diesel Dad Training Programs:   Strong: “EMOM Strength” - This program focuses on top end strength, speed, and power utilizing Westside Barbell dynamic effort and functional bodybuilding principles to increase raw strength.   Lean: “EMOM Aesthetics” - This program combines old school bodybuilding and interval weight training to build muscle, burn fat, and look jacked.   Athletic: “Density Weight Training” is the “set it up and get after it” program with higher intensity, functional movements targeted to build muscle and metcons in under 20 minutes.   Join Class 2 of the Diesel Dad today. Registration closes January 17th. Training starts 1/18. Get strong, lean, and athletic without sacrificing family, fatherhood, or fitness.     In this Episode of Barbell Shrugged:   Travis Mash’s recovery from COVID-19 How it shaped his fitness goals for the new year. Why the power position is so important Drills for increasing patience in the second pull Increasing speed, turnover, and athleticism in the only lifts   Anders Varner on Instagram   Doug Larson on Instagram   Coach Travis Mash on Instagram   ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   PowerDot - Save 20% using code BBS at http://PowerDot.com/BBS    Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   Garage Gym Equipment and Accessories: https://prxperformance.com/discount/BBS5OFF Save 5% using the coupon code “BBS5OFF”

We are Diesel Dads, and we train hard to be strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Three training programs. Strength, combining west side barbell dynamic effort with functional bodybuilding to focus on top end strength, speed, and power. Hypertrophy, EMOM aesthetics combining old school bodybuilding and interval weight training to build muscle, burn fat, and get jacked. And density weight training, the set it up and get after it program with higher intensity functional movements targeted to build muscle and Metcons in under 20 minutes. The Diesel Dad is for dads that like lifting weights, for dads that want to be savage fathers, for dads that want to be savage husbands, for dads that want to be savage at their job, and for dads that want to be savage in the gym.

We are Diesel Dads and we train hard to be strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Diesel Dad Class 2 registration is open now through Sunday, January 17th. Time is running out. All the dads are going to get super jacked and training starts Monday, January 18th. Head over to barbellshrug.com forward slash diesel dad to register today. That's barbellshrug. I'm Anders Varner, Doug Larsen, Coach Travis Smash. Today on Barbell Shrug, we're going to be talking about the power position in the snatch and the clean. Why it is the most important position in being strong, creating power, having an effective clean and jerk and snatch. But before we do that, Coach Travis Smash, you just got COVID-19. We haven't really done a podcast in like 12 days or something like that. I barely even know how to do this anymore. I don't even know how to do this talking thing. Yeah. You tell us a little bit, but I want to hear like, I want to hear like the whole,

the whole week basically. Like what was it like to like, like get it and like kind of ramp up and then be sick and then come down? You know, like, see, two weekends ago. Do you know where you got it from first? No. Should we put that person out in public right now? No. Shame them? I don't know. I have tried to, you know, which is scary because I'm like,

there's somebody out there that has it and they're just passing it around. Or I got it at, who knows, a grocery store or what. Like, no one around me has it. Well, they do now. My wife. Oh, she got it? Drew has it well they do now my wife and so um oh she got it now she got it um but she's i think she crushed it way better than i did so she's almost she's already done yeah she's almost done with that 75 r dude she's this is nothing yeah she killed it and so um

and the kids didn't get it and then they did you know they you know they didn't um you know they didn't express any kind of symptoms. But it was just my back started hurting, and I thought I heard it, you know, while I moved some furniture around. And it got – my back was excruciating. And then that was last – two weekends ago. And then Monday, the 28th, December 28th, I woke up, and, like, there was something wrong. Like

I couldn't, uh, I was so tired in a way, like, you know, there's tired. And then there's like, I'm exhausted. And I started aching. My whole body was aching. Um, and I was like, something's wrong. And then it felt like there was dust in my, in my nose. It was the weirdest feeling. It's like, unlike any feeling I've ever had. So I went, and of course, I was positive. I did the rapid test first, and then they sent me to get the more in-depth test. It was positive, too. Do you have to do the up-the-nose thing anymore? I did.

That's a real test or the rapid test? That's the real test. They basically have sex with your nose. real test or the rapid test uh that's the real test you know that's the one yeah they basically have sex with your nose and um i've seen that before it's not really for me but i've seen it so i mean it's definitely not something i would recommend it was not exhilarating in any way yeah and so yeah then it was just i've never been so tired and like uh then there's other things there's like you feel like you have a scar at least me maybe not everyone was like this i feel like i feel like you've gotten a second worst of anybody that i actually

know it crushed me the guy that got it the worst uh also uh he's my buddy down the street he's my training partner and he got it with influenza at the same time and like week three he was like one of the first he was like a very early adopter uh he got smashed for like two weeks um and then most of the people that i've talked to have been kind of like sounds like kind of like drew where it's like a three-day thing where they just kind of lost some taste yeah they feel like shit and then they're able to bounce back pretty quick but you had a taste and smell slightly worried yeah i do i have everything back now other than i'm still not as like you know i don't have the energy i had but like it's coming back much much better yeah so i felt So I felt so, uh, no, yeah, I did. I've trained, I trained two days ago. Um, I did upper body and then yesterday I was wrecked. Like it was just so hard to recover.

Yeah. I feel like I'll train today. Um, no, I definitely could not train. Um, the most I could do was once a day I would force myself to get up and go take a drive by myself so I wouldn't have to stay in my house. And then I would go and I would get out and either walk or I would get out and take pictures of the lake. I would do something to get my mind off of it. It was crazy to the power of the media because every day I would read something where this 35-year-old person died, this 40-year-old person. All these people around my age. Dude, it got me.

It freaked me out a little bit. And then on day four, my breathing became a problem. Really? Like I would drift off to sleep, and I would wake up gasping. And I'm like, oh, my God, am I going to die in my sleep? So then I call, um, uh, Oh yeah. Courtney Haldeman, who's a, she's one of my athletes. You guys have met her. Yeah. Who is like, uh, she is, uh,

a few months away from being a nurse practitioner, but she is an RN in the COVID wing of wake forest Baptist. You know, one of the biggest women in it. She walked me through it. For anyone who gets it, here's some tips. I went and got an oximeter. You can go to CVS and get one. It's like $49.

It'll tell you your oxygen levels. This is the one thing that gave me peace. She said that if you're at 93%, it's time to worry. At 90%, it's time to go to the ER because you're having serious breathing problems. Yeah. And the lowest I got was 94. But I got, you know, when I saw 94, I'm like, damn, I'm worn away from freaking out.

But it never got below 93. And so then I could rest. I think I was really freaking myself out. And then when I realized you're not going to die if you go to sleep, I was able to rest. Do you have, like, sleep apnea or snoring or any issues? No, not bad. I mean, well, who knows about sleep apnea unless you go get the, you know,

I've never been tested, but I don't snore that badly. You know, I don't think you guys ever hear me snoring? No. So, like, if I lay on my side, zero snoring. If I get on my back, I think I do probably, but I don't lay on my back much. Yeah. But, you know, enough to, like – I'm definitely – that's one of the things I want to do this year is go get my, you know,

sleep apnea tested. But it was a scary thing, and it was just the media freaking me out. It's all they put is the – you know, you start thinking about it. Percentage-wise, it's not that many, you know, like one in a million. But, like, it's all you see is, like, this person that's young dying because they want to put the most drastic thing in there to freak people out. Yeah. You know, hats off.

You freaked me out good job i guess but and you got nothing to do you're sitting on your phone all day long yeah and i had no energy to do anything how long were you able to sleep sometimes it felt like 18 hours like it was just like just out it was just sleeping and like sleeping sleeping sleeping until like i would wake up, you know, the, the most I was awake was like in the evening, like between like five o'clock and nine o'clock. And like, that's when I would go for my drive and like, it was just terrible. But, um, dude coming out of this, it's like new year resolution, all this, and you have,

what are you doing for training and like lifestyle? Did it, did it, and you have – what are you doing for training and, like, lifestyle? Did you have, like, the big reckoning of – Yeah. I need to get something changed? Like, what – Yes. Where are you coming out of it mentally and, like, emotionally? Fitness is definitely going to be my priority.

It's like, you know, fitness and, like, you think about, like – everyone talks about, I want to feel like I did when I was X. I want to feel like I did when I was playing college football. So that will be my priority. I want to train. I want to lift. I want to do more of that. So like body fat will be a concern.

I want to give you a low body fat. I want to sprint, jump, cut, run. Yeah. a low body fat. I want to sprint, jump, cut, run. Um, yeah. If I have a goal athletically, it would be, uh, this is crazy, but I talked to my wife about maybe next year doing bobsled again about, you know, I'm not trying to go around the world on the world cup, but like go do the, there's an American open bobsled. So you can go and race amongst the other Americans. That's what my, my athletic goal is, is to be fast, athletic, lean.

When was the last time you went for a run? A run, like for sprinting, it's been a while. Yeah. I don't know. But since I guess, you know, when my wife first met me, I was training for bobsled, and I was lean. You know what I'm going to do? I'm just going to start talking shit to you on Instagram.

That'll fire you up. Yeah, about sprinting. Yeah. If I can get Johan Blake fired up, I can definitely get Travis Mash fired up. I want to run like that again. I want to be lean. I want to jump. You know, I will say this.

Here's something cool for our listeners. There's this new group of people that are really taking vertical leap to a new level. And, like, I was really good, you know, jumping. I could dunk really well. of people there's um that are really taking vertical leap to a new level and like i was really good you know jumping i could dunk really well that's a that's a big goal too is to get back to but i need to be lean you know i don't want to have this vest weighted vest that i'm wearing all the time i want to uh i want to see the transition uh where you are focused on eight RMs versus one, twos, and three RMs. Yeah. Because if you start going eight to twelves,

like your whole body and your whole everything is going to change. You've been doing ones and threes. I threw up just because you said that. I know. I like highly actually – I really think that the EMOM Aesthetics program that Doug writes would be like a phenomenal program. Yeah.

I mentioned it. It's so funny. The last time we podcasted before all this, I mentioned I should try that. And so maybe that will be something I'm actually going to actually do. I need something I can go bust out quickly. Yeah. All the things that you want to do don't have anything to do with lifting weights it has everything to do with like field work and going and running and walking and being an athlete

and you don't need to get stronger you just need to um basically like more high intensity type hypertrophy um athletic athletic stuff yeah i man. So I'm with that. So that will be my priority in this whole year is like just being lean. I don't want to, I don't care about being strong. Do you have an erg at your house or just, uh, just the bike,

just the bike. Um, but how long does it take you to ride like a 10 K? Oh Lord. I don't know. Five K. You know, I just go by minutes.

Like, I don't know. I don't even know if I look at distance. Like I, I look at, I know 5k you know i just go by minutes like i don't know i don't even know if i look at distance like i i look at i try to you know 30 minutes is kind of like where i try to hit oh nice yeah you know i try to beat myself you know yeah i do less than that i do way less i do 20 minute 5k like that a couple days a couple days a week just to make sure i'm like moving blood effectively. And then, well, this kid's in my damn house right now. Damn college kid making me train like 90 minutes a day. My body's so broken. It's ridiculous.

Are you having fun with that? I can't shake this kid. How long is Christmas break? You're in college, dude. You have three hours of commitment a day. Three hours. You have to go to two classes that are 90 minutes long and you need a month to do nothing it's like oh i was doing pretty much nothing and now i'm

officially doing two months basically two months it's ridiculous it's it's crazy it's so funny i thought that i had shit to do when i was in college. Like, I don't know. Making it to class is really challenging. It's at like 9 a.m. I'm very lucky. I can't wait for Christmas break. I can't wait. I was well aware. When I was in college, I knew good and well this was utopia.

So I feel like I took full advantage of every second in college because I realized this is not real. It's like, what are you going to do today? I don't know. I'm going to watch 17 hours of the real world, sleep for four. Maybe I'll go to class. I trained like a madman in college. Yeah, what was your lifting like in college?

You were playing football, right? Oh, gosh. I was lucky, Doug. We had Mike Kent, it was his name, who actually has been at Florida. But even in the early 90s, this was literally 91, we were doing cleans proficiently. We were snatching. We were squatting super deep.

Like the only thing he didn't care about technique-wise was bench. And he was very upfront. He's like, we literally bench so you guys are confident. I don't care. I don't think it has anything to do with football. I agree with him. I don't think it has anything to do with football. I agree with him. I don't think it has much at all to do with it. And so he didn't really care.

Our butts would come up and all that on bench. Or some of us. I wouldn't do it. I lifted like a powerlifter. But some people's butts would come up. He didn't care. But squatting, front squatting, all the things that are important, deadlifting, he was a technique guru.

So we were lucky so we trained hard smart we had great plyometrics you know um so i got back then too it was crazy because there's a lot of that high intensity training going around where you know there'd be a group of machines and people would do that like like university michigan yeah that's what that was the first uh first time i was introduced to, like, high-intensity strength training on the machines. Sitting there with, like, that row machine just cranking away. We didn't do any of that.

Max reps in a minute. Rest one minute. Yeah. Go to the pull-down machine. Max reps in a minute. You guys remember the Bigger, Faster, Stronger seminars? Sure. Oh, yeah.

Remember that? I read their magazines too yeah yeah i went to one of their one of their um one of their meetups like when i was probably 14 something like that like it was like right before freshman year baseball and that was the first time that i ever really saw anybody doing big barbell movements like that i saw cleans or any of that stuff and that was like the turning point for me where I was like, I was already doing, cause I did gymnastics when I was younger and I was doing like Navy seal type buds prep workouts.

So just like high volume pushups, dips, pullups, et cetera. Uh, and then just running distance. And then I went to that seminar and, and then very soon after that met my strength coach and was like,

Oh, this is a totally different direction. And then totally. Me too. Bigger, faster, stronger. I saw, um, and after that met my strength coach and was like oh this is a totally different direction and then totally totally me too bigger faster stronger i saw uh mary sanders like doing some it's a massive clean and like a 600 pound squat i'm like so that's when i was like okay sold you know like tell me you guys saw this this weekend the freakiest thing i've ever seen in athletics the guy from alabama that basically hurdled like a six foot four dude and he wasn't even actually running he was just kind of like got lost outside of the line and then there was like a dude in front of him and he just leapt like six foot in

the air it was he was not running fast he was not at full speed in which he was able to just like launch himself with all this momentum he just looked at a guy and was like oh you're about six four i'll just jump over you he's the freakiest thing i've ever seen he's an example if you're a strength coach at alabama it does not mean you're a great strength coach right you know if if you are like that guy's strength coach, you go, Oh, well I must be really good at what I do.

No, no, no, no, no, no. That guy just happens to be at the top of the chain for breeding. He had two parents that were freaks and all the freaky genes just happened to

go into one person. No, you can't mess that up. Yeah, dude. We had a great strength coach at Appalachian, man. We turned, I saw this. Let me just tell you this. We had a guy come in as a walk-on.

His name is Matt Stevens. And here were his numbers. Same age as me, same class. He was 6'1", 176 pounds. He ran a 4.740. These are all very average numbers, right? His vertical leap was 28 inches. But he could move, and he's athletic.

He could catch the balls really well. He graduated there running a 4.340. He was 225 pounds. He was ripped. He had a 36-inch vertical, and he spent 10 years in the NFL. And that, I can say, was a product of the strength and conditioning because, you know, obviously I'm sure he, you know, genetically he probably matured later.

There's that. However, my God, like I watched this dude transform into a machine yeah we were just so lucky to have a good program and you know all of us like me like he's he's i'm here because of him he influenced me to go to colorado springs it was his advice he said look you know when i was getting towards the end of my career and he's like look you're not going to nfl which i was well aware i hadn't i was like i'm five seven and white that's not you know so but he was like but you're not going to NFL, which I was well aware. I was like, I'm 5'7 and white. That's not, you know. So he was like, but you're really strong.

You should consider, you know, pursuing weightlifting. So it was because of him that I went to, you know, to Colorado Springs on a whim and found, you know, my coach. And so he was a great strength coach. Super hard on me, but I needed it. He was brutal. He needed to be wrangled in a little bit that's so lucky dude most most colleges but especially back then just didn't have strength coaches yeah that was like a

fairly new thing i'd have a strength coach in my college i went to a small college but there was nobody we had a great one and uh he was just so good for me because you know being from a broken home you know i never had that same male, you know, trying to guide me to be a strong man. And like this dude, he broke me. As a freshman, he came out one day and he said, he said, today we're doing our first, I was red shirted, of course. He was like, we're doing our supersets. So I'm like, I know what supersets are. We're just going to go in there and we're going to do pull downs and rows or something like that we're gonna you know take two exercises and do them back to

back but it was not let me tell you right now he had every it was a it was a it was a mindset thing he was going to break us mentally and I had no idea and he was like yeah I'm gonna break y'all freshman today and I was like I was just kidding but I was like you're not breaking me oh man that was a bad mistake boys like he effed me up like like as soon as I walked in the door that day he started like yelling he's like mess I got you today and I'm like I knew that something was different at that moment I'm like it was all was. Let me tell you the super set. It was pull-ups and pull-downs. It was simply three sets of 10 each. That's it.

Sounds simple, right? Not simple at all. He broke us. Like, so you had to do, you know, number one, because of the pull-downs, you were exhausted. So pull-downs, you're exhausted. So pull-ups were almost impossible. Yeah. So you had somebody holding your feet, and he was holding mine.

So he was only going to help me barely enough to get each and every rep. And then he would put extra weight on the pull-downs. So he's helping you. And then he's telling you, if you let go, we start all over. So literally, you got two or three fingers left on the bar. He's like, Nash, I want you to let go. I want you to let go. I am crying like a little girl, crying.

Anyway, it was a lesson learned. He broke me that way. Did you respond well to that type of treatment, we'll call it? Yeah. Some people, they like just someone being a super hard ass on them and other people, they want you to be nice to them. And no, I like that. Where were you there? I like that.

I respond. You know, I'm like it made me respect him. I just needed to be wrangled. You know, I did not I did not need to be coddled. I needed to be grabbed. There's two coaches. He's one. And when I was in ninth grade, a coach, like right now he would be in prison if he did this to somebody, but he grabbed,

he put me in his office and grabbed me and slammed me into the wall and told me, he said, quit being an asshole. He's like, he's like you could be a great athlete if you quit being an asshole is what he said, quote unquote. And all I heard in all that was like, you could be a great athlete if you quit being an asshole. This is what he said, quote, unquote. And all I heard in all that was, like, I could be a good athlete. And no one had ever told me that. Do you believe in me? Yeah, that's all I heard.

You know, instead of – I can't breathe, but say that again. That's exactly – all I heard was, like, oh, no one had ever told me that, that I could be a great athlete. And then from that moment on, it was when I started being a great athlete. Yeah. So I needed it. Right on, team.

Power position. Getting people strong. Yeah, go ahead. Wait, hold on. That's a really good point for all the coaches out there that have athletes that those athletes may not really truly know how you feel about their potential. Yeah.

Until you tell them, like, hey, I think you could be great. And, like, I believe in you. Until they know you believe in them, like they might not turn the corner like you did. Yeah, it's true. That was the influence of why I do what I do now. It's why I tell. And I don't lie, though, Doug, is the thing.

Don't lie to them the thing. Don't lie to them. I don't see that potential. I will find the potential in other areas that I can tell them. But like, you know, if I see like a Matt Weininger is an example, like I'll say it, he knows this. What I'm about to tell you is like, I have told him 1000 times and only recently after a decade, it's you one day maybe uh three months ago he's looked at me he's like so you really believe i have potential and i'm like i cannot believe a decade later you're saying that yeah yes he got really really strong though he just got a better environment yeah i don't know what his home life looks like but he just got a better environment

once he got to lenore no he is you know he's got a better environment once he got to Lenore. No, he is, you know, he's got a very, his parents are super wealthy and they love him. Um, I just don't think that probably good to get out of that mess. Exactly. I just don't think that they, um, require what I require of him.

I require greatness in life because he has it in him to give. And so I just, I will not, you know, coddle like anything less. Oh yeah. When he shows me that greatness, I coddle him. I hold him like, that's it.

Yeah, most people just aren't ever really forced to rely on themselves and actually find out what they want in something until they leave home and get out of it. I mean, I did it at a super young age, and then realizing that that was like the big catalyst to life was getting, just having to be on my own. That wasn't like really on my own. I was at like some place that was really, really nice,

but you're still like on your own. There's no parents around to save you. You got to go figure problems out on your own. Right. Let me, all the people listening who might have kids someday, there's a book called Faster, Higher, Stronger by Mark McCluskey. out on your own. Right. Let me, all the people listening who might have kids someday, there's a book called Faster, Higher, Stronger by Mark McCluskey. I just, I got it randomly on Audible and there's research. Look, parents, listen to what I'm about to tell you. Like, you know, it's one of those things where he's taken the elites and the people who make it to the top 1%. One of the qualities that they all share

is that they were expected to be self-sufficient. So if you're doing everything for your kids, I'm about to write an article on this, and this is to some parents of my own kids. I want them to know what I'm about to tell you. When you are like signing up classes for them, when you are writing the teacher's letters for them, when you are writing their essays for them, you are making it impossible for them to become great. So even if you had given them the genetics because you were doing this for them and making them sufficient on you, you are guaranteeing they will never reach greatness. So stop that mess. Make them be self-sufficient. You know, thank God my mom, she was like, let me give you an example. Like when I moved in as a freshman to Appalachian

State University, she's like, you want me to help you? I'm like, nope. She's like, good luck. I literally moved in by myself day one. So when I was a senior and moved to Colorado Springs, you know, I moved by myself. Like I, you know, I never driven cross country, but I just,

I was self-sufficient. Yeah. So my mother set me up to be like, be self-sufficient. I'm not, I don't need anybody to do anything for me. I can handle it. So anyway,

that's my. Yeah. I mean, I think many, many kids just lack that confidence because they haven't had to go and and trust themselves but it's like uh it scares me that we're doing it as our key for to our kids y'all like it scares me and mama I will not I will not do all these little things for rock bear or magnolia I will force them to do these things

for themselves it's not like a gender role specific thing, but I think that when I think about the type of parent that I would like to be, it's always trying to ensure that she feels like she can do things. Right. You don't have to do things for her. She doesn't have to rely on some man. Yeah. No chance.

That's like a, yeah. Except for daddy. I'm just kidding. The more competent you are, the easier it is to be confident. Yeah. That's like a, yeah. Except for daddy. The more competent you are, the easier it is to be confident. Yeah. Right. To make changes. Right. To like, you know, look at you, Doug, start, you know, to say, okay, I'm running this gym, but I'm going to start this podcast to take this chance and be like,

I know I'm running this gym, but I'm pretty sure I'm going to have a better life and influence more people by not being in my gym. I'm going to have a better life and influence more people by not being in my gym. I'm going to go all in on this podcast. I'm going to move to California because, you know, like to have the balls to do that, you had to be self-sufficient. And, you know, and your parents, if they coddled you your whole life, you would have been paralyzed in those moments. One of the best things my parents ever did for me was never telling me what to do. They never told me what to do growing up.

Like my mom, her dad made all of her decisions for her. She was like, you're going to date this person. You're going to go to this college. I already filled out the application. You leave on this day. Like you're going to be this major. Like she, she was completely controlled by her dad. And so when she had us, she was like, you guys be whoever you want to had us she was like you guys be whoever you

want to be i will support you to be anyone you want to be that's one of the best things she did for me i totally want to be like that the only different i would do and what my mom did for me was like encourage a little bit more you know she never she didn't encourage she didn't like you know see certain aspects of me and say like look, I think you could be a great weightlifter. She didn't do any of that. She's like, oh, you're a world champion? Good for you. Whereas, you know, I'm going to encourage when I see something

like, you know, Rock. I was going to actually talk to Anders about hockey because of his ability to throw on these inline skates. He's six years old and he's making his ownline skates. And he's jumped. He's six years old, and he's making his own ramps now. Oh, I saw that.

He's crushing it. He's crushing it. I'll be careful. Once you put a pair of hockey skates on, he starts getting in the corner with somebody and drops an elbow in someone's jaw. Game over. You just found yourself being a hockey parent.

I'm okay with that. I think you'll have that innately inside him to be okay with fighting i think so yeah next thing you know you'll be shipping them out at 14 yeah team let's talk about some olympic weightlifting tell me about the power position why is it the only position that everybody in the whole all the strong people can agree on one thing it's just a position you have to be in to perform, you know, any kind of good lift, you know. It's a little different in the snatch and clean. On the clean, you know, your knees are going to be, you know,

the knees are about the same, four to six inches bent. It's just that in the clean, your shoulders are probably more on top of the bar a little bit more so than in the snatch. You're a little bit more vertical in the torso in the snatch just because of where your arms are. But other than that, it's basically where there's a little bit of hip extension going on, quite a bit of knee extension going on.

And if you're not in that position, for example, if your shoulders are in front of the bar, what's going to happen is equal and opposite of that. Now your shoulders are going to go behind the bar, causing horizontal displacement. So, like, if you're not in that position, it's impossible that you can tell me that you're going to use a movement where the bar is going to end up where it needs to end up. Yeah, when I think about it, I just – I feel like that specific position is like the number one indicator of have you ever played sports before because yeah all you're doing is creating what is taught to you when you're like four years old this is an athletic position yeah this is how you get ready

to move left and right and backwards and forwards and jump and that's pretty much uh transfers over the only difference is now instead of your arms being in like a running position or uh out in front of you they're just straight down and more like a baseball player though because you know they're out to the sides so that's kind of where you'd be if you're a baseball player yeah or you know i don't know linebacker the feet shoulder width apart hips back shins vertical, knees slightly bent. That is, no matter what you are doing, the exact position that you need to be in to be able to be athletic and create power, which power is really cool if you're jumping, but for the most part, it's going to be exerting energy and moving an external load

or fighting off an external load. It just is the most powerful position that you can be in in order to move something around. Taking a quick break to thank our sponsors. Before we get into it, make sure you get over to barbellstruck.com forward slash diesel dad for all the busy dads that want to get strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Registration for class two is open. Get over to barbellstruck.com forward slash diesel dad right now.

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The only difference would be that in a perfect world, your feet will be flat and to the ground if you're, you know, if you're weightlifting versus, like, you're probably going to be on the balls of your feet, you know, if you're in the other athletic positions. But, like, that would be the only difference. But for most people, though, the majority of people, no matter what coaches want to say, if you go to Hook Grip on YouTube, most of the people, their heels come up a little bit, you know, a little early before extension.

But, you know, obviously you're trying to coach, you know, driving your whole foot through the floor. I like to say a lot of people want to tell them exactly where they should be feeling the pressure. But, you know, what I've found, if you just say just say look push your whole foot into the floor that pressure is dictated by where the bar is because center of mass there's nothing you can do about it it's where it's it's where the it's the basically the middle of the bar and where your body is and where that center naturally is universally so like it doesn't really matter what you try to do it's going to be where it is and so like if i just keep my feet through the floor odds are what's going to happen is going to be good like all of those arguments and not all of them but so many of those arguments like should the heel come up

just a little bit or how do we tell people to find their midfoot it it freaks people out that are beginner and intermediate lifters when the truth truth is, if you just did more reps, your body's going to figure it out. That's truth, Anders. Like your brain and your body want to move in the most efficient way possible. Yeah. And the people that are looking for the most information on how to get stronger are beginners and intermediate, like early intermediate athletes. They're like really trying to figure out all the pieces. And then we cloud their brains with all this extra crap. When the truth is, is if you're

a beginner, you need more reps. And if you're a beginner intermediate type of person kind of transitioning, you've been training for a year or so, and you're trying to perfect your technique, you should probably put a little bit more weight on the bar, challenge your brain and your body a little bit more. And all of a sudden you start moving much more efficiently because there's one very efficient way to move a barbell and that's to get it to your hips and get into the power position. And all those little arguments start to figure themselves out. Like if you look at them,

the strongest people in the world, they don't sit there and argue about it. They just go, well, that was four pounds. So say whatever you want. They're not going to sit there and argue with you. They're like that was 400 pounds so they don't say whatever you want they're not gonna sit there and argue with you they're like i got shit to do like go get stronger dude if you've ever talked to like uh by the way do you guys see morgan snatch 150

kilo i can't believe i forgot to talk to you about that 330 and hold on a second most important part about that dude slammed the shit out of the barbell and was talking shit to the camera. It's the first time I've seen good attitude come out of that kid in a long time. Looks like he's been picked up by COVID-19, staying in his basement too long. He's ready to go. He's been fired up. We were at the online American Open.

He hit his opener, and then he only opened at 130, smashed it. And then he looked at me. And he's like, I want to go straight to 140. And I said, absolutely. And, you know, his mom is like, wait, should we go like 37 and, like, you know, make sure we pad this? He calls it, go. It's like, we need your son to get past this whole snatch thing. And she's like, she agreed, of course. And so we went to 140. He smashed it go. It's like, we need your son to get past this whole snatch thing.

And she's like, she agreed, of course. And so we went to 140. He smashes 140. And from that moment on, the fact that he had confidence and we had confidence in him is, I mean, I'm not saying that's all. There's a lot of other things. You know, his mom, we've teamed up. We've done some really good things.

But I think that moment, mentally, he broke through. And now he went 40, then a couple days later he hits 41, a couple days later 43, a couple days later 45, a couple weeks later 50. Now we're rolling. The hard part about coaching him is he's a teenager. He's lacking confidence he's got weird stuff going on he's finding he's down the street he's the strongest guy in the whole freaking town he's got chicks showing up out in his life he's a freaky little human on the instagrams got

all these people talking to him it's weird yeah i didn't have any social media i wasn't snatching 300 pounds looking back i think the worst thing we did was allow social media because it clouds their brain. You get a million people every night, I'm sure. I'm sure there's 100 coaches out there. Probably got weightlifting chicks from like all over the world sending them crazy selfies of snatches. That was an awesome joke, by the way.

If you didn't catch that joke, keep driving to work or wherever you're going. That was an awesome joke by the way if you didn't catch that joke keep driving to work or wherever you're going that was an awesome joke what match miss jay travis didn't get it selfies of their snatches oh yeah i got it yeah i got it i just couldn't let that go but yeah yeah that was my best joke of the morning that was was 738. That's when we hit it. Travis, I got a question about power position for the clean specifically. Like on the snatch, you know, basically everyone has the opportunity to get the bar perfectly across their belt line, like higher than pockets, like the best possible position for the bar.

But on cleans, it's a little bit different. Hands are closer together, especially if you have long arms. If you're not rowing the weight and doing more of a hip clean, then it's going to hit kind of high on your thigh as opposed to right across your belt line. Right. How much emphasis do you put on people getting that bar higher and higher and higher on their hips until it is across their belt line?

Do you encourage people to row the weight to get it to the right spot? No. I let that be something that's natural because if not, it can really cause problems if you if like if i start teaching it what inevitably happens is that people do it too much and what happens they will number one they'll pull themselves out of position or two they'll slow down throughout the pool to do this row or the worst possible thing that can happen if you row too much when you get the power position, everything looks good,

but then you extend and then your arms go long. Obviously now there's a leak in energy. And so like, no, it's just something naturally happens. And normally it's like someone like me who has longer arms, you know, or someone like you has longer arms, you know, it seems like it'll naturally happen. Like CJ Cummings, for example, it was going to happen because he has longer arms. You didn't have to teach it.

I think if you taught it, it could cause other issues. But that's just my thought. Doug, have you ever taken the frame-by-frame look, I'm sure you have, and actually looked where the bar finishes versus where you make contact? Because I feel like I always make contact at mid-thigh, but I don't ever finish until I actually get the bar to my hips.

Oh, your slides. Yeah. I got the gross brush, whatever. It's not gross. It's like the studies have been done on that. No, it's like the little pimples that show up from dirty barbells. It is gross. A lot of Chinese lifters do that whole brushing. They'll brush the whole thigh, you know.

That's pretty much what I end up doing. It's not a bad thing. So the studies have been done. It's shown this. It will definitely slow it down. However, because of of you know obviously you're optimizing your center of mass you're making as perfect as it can be so that counteracts the deceleration so it's basically a wash so you know it doesn't matter if you optimize velocity

and keep it slightly in front or if you do the brush so really really it doesn't matter at the end of the day. Yeah. The closer you can get the center mass of the bar to the center mass of yourself, the shorter that lever arm is going to be in the more, the more force you're going to be able to put into that bar. Yeah. Because there's less demand on, you know, X joint that we're talking about. Hips, you know, being a big one.

Knees are not, knees are never really, you know, that there's not a huge demand, but my, I would always say keep as much as you can. So you save the hips, you know, for the very last, which is, you know, what we're talking about that, that massive second pull, once you're in this beautiful power position, because like, if you're careful, if you can stay over the bar longer, when you end up in that power position, what you've done is you've fully lengthened that hamstring, which is going to cause the muscle spindles to fire. And you're going to get this massive stretch reflex right when you're in this

awesome power position. So stay over the bar as long as you can. Yeah. I think that that, you know, I'd love to know some of the drills that you implement and stuff that i've used in the past but i think that that really is you know there's kind of like three um big problems that i've come across i think in the power position and one is like people just never getting the bar in tight where they're like yeah they're just lifting with their low back and that's typically somebody that's like very very new to the lifts and then people that pull it in too tight they have a horizontal hip pushing the bar away from them which starts to go away as well when you get more reps and more practice but then the reason I

wanted to actually bring this up because we had somebody in the group and I tagged you in it who just didn't finish and has, he's obviously a much more athletic person than a, than like pure strength. And, and that can happen a lot where people just don't finish because they're so worried about that turnover and getting under the bar. But when it comes to the patient side of things, like what are some of the drills that you implement to just get people to stay over the bar longer and be more patient to get the bar to their hips? We do what we call Lasha pulls. You know, Lasha is the great heavyweight.

He did – it was Piros Dimas that turned me on to it, and it was for Morgan. It was because he was being impatient and getting behind the bar too soon, and we started implementing these lasha pulls universally for our in-gym athletes and our online athletes. There's been a big difference, and all it is is like it's it is you do your pull and you never actually change the angle of your torso you extend at the knee while maintaining that same angle that you started with in the torso and you extend violently it's um i've actually if you go on my youtube i'll just try to coach you know it's just travis mash on youtube but i actually

recommend people not going to watch Lasha do Lasha pulls because he does them with so much freaking weight that you like can't actually

understand what's going on he does it with like 500, 600 power 600 pounds and you're just he moves it so and you're like

what in the world is happening here go watch like a normal person do them because you can see the technique a lot better. We do it all the time. Or we'll do like a pull to the hip, then back to the ground, and then a snatch. And we try to do the snatch.

This is normally in our accumulation phase. We're trying to accumulate a lot of perfect reps. And then we really emphasize a slower pull and which is definitely i'm not as we get better you know we try to we're trying to pull as fast as we can but in this phase we you know we purposely pull it slower at first and then accelerate when we know we're in that position that we're talking about and so the big difference between that and like a regular snatch pull that people would do is that you're just not extending your hip, right?

You extend the knee, but you don't extend the hip at the top. You don't extend the hip. Is there still like that shrug and that power that comes through at the top or basically a deadlift to the hip without extending? It's more of a shrug back. It's more of your shoulder blades coming together. And it's really just momentum. It's not like a purposeful shrug.

It's just because you've extended so violently at the knee, you know, it causes that, you know, trap your traps to retract. Yeah. You know, it's not something you're actually doing. And we don't even teach a shrug at the top. It's like, you know, we, um, we don't really teach it either way, but like, you know, there's obviously this debate of like do you shrug at the top or you shrug under the bar you know most people would say shrug under the bar i think

is like if you look at the most of the old russian texts would be like the shrug is used to start the momentum under i don't think it matters let me give you i don't think anybody's shrugging 300 pounds waxman teaches shrug up um don the the late Don McCauley said shrug down. They both produced team to say athletes. So therefore, I don't think arm wrestling match over nothing. Over nothing. Do you guys ever use panopoles? Yeah, we do.

You know, we do that too. And so I think those are awesome as well. You know, but the main thing is, like, if someone is having, you know, if they're spending time doing the opposite of what Anders was talking about a few minutes ago, if they spend too much time at the top, you know, which happens, it's a very common thing, especially amongst older athletes when you start snatching when you're in your 20s, it's like your confidence to go into the bar is not as great.

So your emphasis is how high I can get the bar. So if you spend too much time at the top, then we'll implement a lot of panty pulls because it's the time. It's like it's not one or the other. It's not like you don't want to decelerate and shorten your pull. You don't want to over-exaggerate it. It's just finish. So extend at the hips and

knees and go, man. That's really the magic. And if you want to become great, that's what you figure out. The minute I extend, I go. That's it. I also just think that, you know, some of these drills can be really awkward at first, depending upon where you're at and how many, you know, how many years you've been lifting. If you're more on like the beginner side of things or like kind of the beginner intermediate side of things, there's a huge benefit in just working the position from the top down. I think Berkner does a really good job of teaching the lifts from the top down and doing, yeah, get into the power position,

let the bar track down your quads to your knee, stand up, shrug, whatever you want to do with the shrug. It doesn't really matter, but practicing the movement. Um, but I, I think there's a huge benefit for so many people to actually do movement from the top down because that power position is just, it's really tricky to get into. Um, unless you just put yourself there and let your brain take a mental snapshot of this is where I need to be. And in all honesty, once you get really comfortable there, you kind of don't have to think about it because it just becomes the muscle memory of the way that you move. But you're never going to get past that point of, you know, move it. You're not going to be able to move past it until you have that muscle memory

and you're able to really create a mental note and have your brain recognize exactly where the bar needs to go and doing it slowly and working it from the top down, from the waist in a full standing position. You know, drop your hips a couple inches and then slide the bar down your quads. Um, if, if all of these drills seem very,

very weird, um, cause you just haven't put in, uh, the number of years of understanding what's going on, working from the top down is just a phenomenal way to, to build the muscle memory. Take that,

like imprint the positions into your brain so that you can constantly know what it feels like to just be there. And over time it just becomes the default pattern of movement. I agree. I would say, you know, I would add one thing. I would say that I had the chance to sit down with Piers Demos.

We got to get him on the show. Yeah. That's what we need. And so he's awesome. So one night we were in – this was at the Pan Am Games. So we were in Peru, my favorite place for multiple reasons. But so we were in Peru, and I'm like, look, can I just – can you spend like a couple hours with me and like let me ask you questions?

And he's like, yeah. Can you just give me like $100,000 worth of information, please. I asked him about the Bulgarian system and it was a beautiful thing. And then I asked him what the common mistakes he sees in America. So I'm going to divulge that. He said the number one mistake he sees amongst Americans, and he thinks that we're getting so much better. So he's definitely not critical of us at all. He said, the one thing is that we hump the bar, he said. So we leave the bar in front, you know, and then we reach our hips to the bar, causing, you know, some massive horizontal displacement. And he's right. You know, I think that might be worldwide. I don't know if it's just America. I think it could be,

here's the thing too, like in CrossFit, what makes you really good at cycling light barbells makes you not good at 1RNs. And so, like, you know, there's something – so then you have to weigh what's important to you. So that's one thing he said. So that's another thing that we really work on is keeping that bar in tight. And then you have to realize at that point is that the, your setup sets you up for a good first pull.

Your first pull sets you up for a good transition, a good transition sets you up to have a good power position, a good power position sets you up to have a good snatch. And so understanding that if you mess up at the very beginning it's a no matter what you do so like um so knowing where you should be is step one agreed with you and it's step two is now is like perfecting each one of those steps yeah because if you start to develop bad habits in either of those positions nothing matters because it's screwed from the beginning i think that's an important thing for people to recognize but this thing you said about barbell those positions nothing matters because it's screwed from the beginning so there you go i

think that's an important thing for people to recognize that this thing you said about barbell cycling versus just doing uh you know 80 plus heavier heavier movements you know i think about it like uh if you're gonna try and throw a ball well if it's a baseball it's really light there's one way to throw it that's that's really fast and then if there's if there's a shot put well you don't throw like a baseball anymore you have to change to a stronger type right yeah that's right so you have to change the way that you throw that implement to throw it as far as possible because it's so much heavier and so like if you're doing snatches with the pvc pipe it makes no sense it would slow you down way too much to have to like go into the power position and do all that you just you just

stand up and throw it over your head as fast as you can right but with a but with heavy heavy weight then now you have to hit these positions because you need to be strong in those positions so they're as far as the spectrum of weight goes like lightweight is just a little bit different than heavyweight if you're trying to do something as fast as possible you know and there's two athletes i've found in my lifetime of you know i've been a coach now over 20 years and there's two athletes. There's the one who can get really good at one thing. A lot of weightlifters is this person. And then you ask them to do, you know, some CrossFit movements and they cannot get out of this little thing that they do and snatching, cleanser. The really good weightlifter can do what they need to do for what they're asked to do so like

they can do the barbell cycling you know by like banging in the hips and doing all this craziness and then you say now let's do a 1rm snatch and they can immediately transition their brain to thinking like that they can also you know some people deadlift and the goal when you deadlift is to get behind the bar as soon as you can and And then when they clean, they can stay over the bar, which luckily that was something I've always been good at. Like I know my setup is the same, whether I'm cleaning or deadlifting. However, my intention becomes different. If I'm trying to deadlift, I know I got to get on the other side of the bar as soon as possible.

If I'm cleaning, you know, I'm going to stay over the bar longer. I'm just able to transition. And so, you know, some people, if you're like that, you know, if you're like, say you're a weightlifter and you get really good at one thing, your best bet is to not ever do a deadlift or to do other things because it'll mess you up. Luckily, I hope that my kids, because of me throwing so many things at them, they can be in control of their bodies into a way that they can bounce back and forth between different movements. I actually was going through like a ton of videos and pictures and cleaning my phone out over the last 24 hours because I ran out of storage.

There's too many weightlifting videos. And the number of different ways that I have trained and like the number of different exercises in the way, the number of different ways that I have mixed it up over the past, call it two years of filming myself on this exact phone. There's like 30 different types of lunges with different implements and different ways of whether it's walking lunges, reverse lunges, reverse lunges with different implements and different ways of whether it's walking lunges reverse lunges reverse lunges off of plates sandbags barbells dumbbells like if your goal is to be the best in the world at weightlifting you might not want to do that but if you want to be just an athlete and you want to have fun and you want to get stronger in all the ways, you should try and mix things up all the time and keep things.

Like I think about this stuff all the time. One of my buddies is like huge into hypertrophy training, and he loves like trying to like grind out one additional rep for a bigger pump each week. And I'm like, dude, that is the most boring. I couldn't even imagine me sitting down and doing the same exact workout, like nine weeks in a row, hoping to get two additional reps by the end. Like that whole thing just does not align with what I do. It's Brian Borsi. He's my old business partner. He's fucking shredded out of his mind he's a good dude and he's been shredded out of his mind since he was like the day i met him 20 or 15 years ago um but he's like so analytically or so analytic about each individual rep and how it's performed making sure he's getting every piece of the muscle

belly brought in and muscle fibers and and i'm like, dude, if you don't stop talking, I'm going to be so bored. I'll just fall asleep right here. But because I got to go and mix things up. I got to go play. It's just you got to figure out what motivates you in your training and try and match that however you possibly can.

I would like to give some advice to the parents and coaches out there. I've seen the best power lifters in the world. I've been on it. I've seen the best weightlifters in the world. And a common trait is that they don't have to have perfect circumstances. They can flow. Like, you know, like if you take Lou Zhaozhong, if you come to your gym and you gave him a rusty bar, guarantee he would snatch a lot of weight on that rusty bar and he would never say a word.

If you're the guy that has to have, you know, the, like, for example, in bench pressing, Chris would want, he would want the lines that he was looking at on the ceiling to be in perfect parallel to where he was. Yeah. So I would purposely move our bench, you know, diagonal. Piss him off. No, just to like teach him to be an athlete,

to be like, what if, what if we're in competition and the lines don't line? I was like, and we would purposely not train with perfect equipment. Yeah. Most battlers, they want the exact monolith at the exact same height and exact barbell.

And I would purposely use crappy bars. I would walk it out. I would do anything. There was nothing you could do to me to put me in a position where I was worried. Like, for example, we were at a world championship, y'all, and people were like, oh, the platform is slippery. And you know what I did?

I played that up. I went out there, smashed my opener at whatever it was, nine something. And I came off. I was like, oh my God, almost did the splits and crushed my hips. And literally everyone bombed out. You could see in their faces, they were defeated as if they had no hope just because I said that to them. And I'm like, you guys are so mentally weak. No wonder I win. You know, it's like, anyway, there's my advice. I've heard so many stories about weightlifters, powerlifters,

where like they have their platform and they can't. If somebody's on their bar or their platform, you go, you are a head case. Why don't you just get up, get after it. You will never be a world champion like that. I promise you, mark my words, you will never be a world champion like that. You are a weak human. There you go. Get over it. I'm immediately thinking of like three of them that I know this to be the case

that are on the national team. They're not world champions, though. They're on the national team. Yeah, I've seen plenty of good power lifters and good way, but the best of the best, of which I've been one, have never cared. You put me in any situation. Make the barbell out of a hickory limb.

I don't care. I'm still going to win. We all have to pick it up. We're all going to pick it up. As long as we're all using the same bar, let's go. Let's get it. Right. Same platform, same bar.

I'm going to win. I don't care if we're playing on ice. Look at him right there. Look at him. You think he gives a crap? He doesn't care what bar we're playing. He doesn't care what size rock. He's like, let's ready to go right now.

Dude, he is jacked. He's a rider. What's your Instagram account? Yeah. We need a rider to have an instagram account yeah we need to have an instagram account for the audience yeah he just showed up shirtless in january in tennessee just flexed it out on zoom he's got traps in neck already he's gonna be dude did you saw him when he was like toddler right yeah yo oh i'm surprised you didn't kidnap him and just bring him into the MASH household. Dude had a giant ass.

He got power belly. I know. He looks like my son Bear. And if you saw him eat, he would eat for like 30 straight minutes. Just pure protein and fruit. I'd keep feeding him. Savage. I'd just bags, open your mouth.

Travis MASH. Where can I'd just open your mouth. Travis Mash. Where can I find you, buddy? Mashlee.com. I'm so glad to be back. I just want to say one thing I learned with COVID is how much I love you too and how much I appreciate being a part of Barbell Shrug. There you go. Doug Larson.

Love you too, brother. You can find me on Instagram, Doug. So good you're back, man. So good to see you too, brother. You can find me on Instagram, Doug C. Larson. So good you're back, man. So good to see you smiling and happy. I wanted to just go hang out. We're about to. One month. No, we're going to be hanging out.

Finally got a trip planned. I'm going to try to get a boat before you guys get here so we can do it right. Sick. I'm Anders Varner. At Anders Varner, we're Barbell Shrugged at barbell underscore shrugged. Making strong dads stronger. Go to barbellshrugged.com forward slash diesel dad.

Class 2 is launching next this week. Oh, wow. This week. That's when this is going out. Barbellshrugged.com forward slash diesel dad. Strong leading athletic without sacrifice and family, fatherhood or fitness, and everybody in San Diego, LA, Vegas, and Palm Springs. Get over to Walmart.

We're in the performance insurance section. We will see you guys on Wednesday. That's a wrap. Make sure you get over to barbellshrug.com forward slash DieselDad. Class two registrations go open right now through Sunday this week to get strong, lean and athletic without sacrificing family,

fatherhood or fitness. Bioptimizers.com forward slash shrugged and use the code shrugged to save an additional 10%. Organifi.com forward slash shrugged to save 20% on the green, red, and gold juices. And then PowerDot.com forward slash BBS. Use the code BBS and there's a 30-day money-back guarantee on the PowerDot device. I highly recommend getting over there for all of your recovery and performance needs. Friends, we'll see you on Wednesday.