Barbell Shrugged - Top Mistakes in the Snatch and Clean and How To Fix Them w/ Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #447

Episode Date: March 9, 2020

Host the One Ton Challenge at your gym: http://shruggedstrengthgym.com   In today’s episode, Anders, Doug, and Travis discuss the most common mistakes in the snatch and clean and how you implement these fixes to improve your lifting technique.   Set up, feet, and grip Common faults off the floor Getting around your knees and the transition to second pull How to fix early arm bends When do you begin the second pull Overhead mobility and stability And more…   Anders Varner on Instagram Doug Larson on Instagram Travis Mash on Instagram   TRAINING PROGRAMS   One Ton Challenge   One Ton Strong - 8 Weeks to PR your snatch, clean, jerk, squat, deadlift, and bench press   20 REP BACK SQUAT PROGRAM - Giant Legs and a Barrell Core   8 Week Snatch Cycle - 8 Weeks to PR you Snatch   Aerobic Monster - 12 week conditioning, long metcons, and pacing strategy   Please Support Our Sponsors   “Save $20 on High Quality Sleep Aid at Momentous livemomentous.com/shrugged us code “SHRUGGED20” at checkout.   US Air Force Special Operations - http://airforce.com/specialops   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   PRx Performance - http://prxperformance.com use code “shrugged” to save 5%   http://kenergize.com/shrugged use Shrugged10 to save 10%   Masszymes http://maszymes.com/shrugged use Shrugged to save 20%   ------------------------------------------------------------------ Show notes at: http://www.shruggedcollective.com/bbs-ep447 ------------------------------------------------------------------ ► Subscribe to Barbell Shrugged's Channel Here ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

Snatch, clean jerk, squat, deadlift, and bench press. The One Ton Challenge. Coming to a gym near you, I want to give a special shout out to my friends at Deep River Fitness in Memphis, Tennessee. We're doing the One Ton Challenge in Deep River Fitness in Memphis, Tennessee. All my Tennessee friends, let's go. And I'm going to be there with Doug and with Travis Mash. And we're going to be hosting a half-day seminar. And then we're going to blow it out.

So we've got weightlifting technique. We've got weightlifting seminar. Then we've got all the weight lifting. We're going to do the one-ton challenge. You're going to learn in the morning. And then you're going to get super jacked at night. And that is how you run the greatest one-ton challenge of all time. You have us show up.

I'm going to be the emcee. Coach Travis Mash is going You have us show up. I'm going to be the MC, Coach Travis Mash, going to be running a clinic. I'm going to be coaching. Doug's going to be coaching. Then we're going to party, and then we're going to get dinner, do a big Q&A, and that's how you blow it out when you want to do the one-ton challenge. Snatch, clean, jerk, squat, lift it, and bench press. This is going to be radical. Coming off a big event at CrossFit West Richland, we got two one-ton challenges that happened last Saturday at Eagle Cap and Ken Folk. And now we got Deep River. Man, life is so good.

If you want to host a one-ton challenge at your gym, we are providing gym owners with all of the marketing assets, the emails, social media posts, the pictures, the videos, everything to bring as much hype as possible. And we're bringing landing pages, event registration, and killer swag bags from Barbell Shrugged to all your members and all the people that want to be a part of your event. All you have to do is follow along. We'll teach you how to run the events. We'll teach you how to market it. And it's going to come at you at like the greatest price of all time because you basically are hiring us to run events for you. So cool.

Get over to shruggedstrengthgyms.com. You can find out all the information, shruggedstrengthgym.com. Or you can send me an email at anders at barbell shrugged.com and i'm going to answer all the questions today's show we are talking olympic weightlifting common faults and how you can fix them before we get too deep into this you need to know about our friends our sponsors at organifi because we love them the shrugged family loves them. They're the greatest. Red, green, gold, green, red, gold, gold, green, red, all the juices, all the micronutrients, vitamins, minerals, digestion, brain health. You need it. They have it in the juices, the green, the red, and the gold,

the sunrise, the sunset. Take the green right when you wake up. It makes your day better. You get all the vitamins and minerals that you need for a healthy, sustainable, beautiful lifestyle, beautiful day. And you can go to Organifi.com forward slash shrug to save 20% on your order. Not tomorrow. Right now. Go there. Organifi.com forward slash shrug. Save 20%. And friends, we're going to be at WOD on the waves. If you have not gotten over to WOD on the waves.com yet, it's the baddest cruise. It's a fitness cruise that's going on. And I'm going to be there. Doug's going to be there.

Families, you can meet the whole Varner crew. It's going to be totally radical. We're going to some private islands. We've got fitness adventures set up. You're going to be able to lift the weights. You're going to be able to do the boot camps. You're going to be able to lift and train and learn from the smartest people in our entire field. Basically, everybody that you've heard on Barbell Shrugged is going to be there,

and you're going to be able to meet them and work out with them, which is so rad. Henshaw is going to be running seminars. You can go to WODonTheWaves.com, and when you check out, use the code SHRUGGED. You're going to save 5%, which is going to save you like a couple hundred bucks. We have a lot of people that have already saved like many hundreds of dollars. And cruises start at $699 a person. So get to WODonTheWaves.com. Use the coupon code SHRUG to save 5% on your cruise.

Come vacation with us. Life is going to be so good. Let's talk Olympic weightlifting technique. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mash. Let's talk Olympic weightlifting technique. Let's go. Welcome to Barbell Strugged. I'm Anders Varner, Doug Larson, Coach Travis Mash. Lewis Philwood, Mash Elite Performance. All the kids are in the back right now getting giant. Somehow we pulled you away.

We pulled you away from all the fun. This is fun too, though. If you can tell, if you hear Mash getting like super antsy in about 30 minutes, that's because somebody in the back is about to lift some big weights, and he feels like he's got to be a part of it. Normally, he's pretty, like, moderate. Yeah. Hopefully no PR attempts.

We missed a bunch yesterday. Did we? A little upset. Yeah, like every single person back there PR'd. Really? I thought Friday was the big day. Yeah. Well, we go max effort on jerks, and then there was some squatting going on.

I saw Morgan smash a jerk yesterday. Wait, what did he hit? 192. Yo! What's that in freedom? 422. 422. Good Lord.

16 years old. Today on Barbell Shrug, we're going to be walking you through all kinds of Olympic lifting tips. Common faults in the snatch, clean, and jerk. And what we want to do, we're going to start with the commonalities of each going through the first pole, second pole. Because snatch, clean, pretty much the same thing, second poll, because it's not too clean. Pretty much the same thing. Just hit different hand positions, different catch positions. But the majority of the faults have very little to do with the differences in the lifts, and they have a lot more to do with the similarities.

So we're going to walk through the first poll, second poll, and then catch positions, and then how we get overhead in the jerk. This is my favorite. Right? So many things. I feel like this one could be like a three-day long podcast we're gonna try to educate you and keep it as tight as possible so that we can uh have you when you get to work at the end of this episode you're gonna be a

stronger faster better weightlifter yeah doug larson tell me about getting off the floor what are you thinking about when you're when you're coaching and what do you see uh and people set up that they need to switch right now to become stronger weightlifter i feel like the vast majority of the people that ask me for help with their weightlifting the whole session ends up being starting position and first pull yeah like if you you can't get those two right there's there's almost no reason to talk about the rest of it like absolutely not yeah if you have to put yourself into a good start position to have a good first pole, to have a good transition, to have a good second pole, to have a good catch, et cetera, et cetera.

So it all comes down to starting position. Yeah. I think a lot of times people, they don't have their feet in the right spot and they don't have their hands in the right spot. Like you have to figure out where to put your feet and where to put your hands first. Or you're just not going to have a bar, you know, hip pockets and have good leverage, et cetera. So the first thing I tend to do with people is try to figure out where I think their feet need to be.

Generally, longer-limbed lifters, I tend to tow them out a lot more than the people that have kind of a more idealized body type for weightlifting. If you have a long torso and short limbs, then you can be close stance, feet straight ahead, knees straight ahead, and get by with that. But if you're a longer-limbed lifter, kind of like I am, I got long arms, long legs, I tend to toe out a lot more and push my knees out wider. And as a result of pushing my knees out so wide, they also kind of come back, which allows that bar path to be kind of that optimized S curve where the bar comes into you off the floor.

Before we even get too far, I want to, at a minimum, clarify that the majority of the tips and techniques that you're going to hear and the way that we coach this is very centered around the people that we typically end up coaching. This is not your intro of jump and shrug and pull yourself under the bar. We're going to be using relatively higher training age terminology. So if this is very confusing to you, you should head over to flight school at barbellshrug.com

and get into flight school because we're going to walk you through and teach you all of the steps from a very beginner to intermediate level. But this conversation is going to be much more on the intermediate level that you already understand how to snatch and clean and jerk and how we can progress and maybe clean up some of the movement. So I guess what are the tests that you use, Master, to make sure that their hands and feet are in the right position as they address the bar? We have found a very simple way. And, you know, everyone is going to be a little bit different, but here's a good starting spot. And this will pretty much take into anthropometrics of everyone.

Yeah. Is wherever you put your feet and wherever you grab it, a good starting spot would be this. Is wherever your elbow and your knee are, like, equal or preferably that your knee is slightly in front of your elbow is a great starting spot. That's a great place to where you can think about pushing with your legs. Yeah. And getting the bar in. Any little bit higher is a good chance that your butt's too high and the bar's going to go out.

Any bit too lower is a good chance it's going to have to go around your knees because your knees are too far in front of the bar. A good starting spot would be, I like to start hips about hip width. I like the toes out. I totally agree with that. Depending on how long our limbs are is how much we toe out. It might be also one of the moments where I, like, go even wider than hip width, like Morgan or like Doug, just because they're so long-limbed.

But on average, hip width, you know, getting the grip right outside the legs, and when you set up that the knee is slightly in front of the elbow is a great starting spot. Yeah. When you are, I feel like many times we end up fighting the outliers and seeing people like Klokov with their heels basically touching or Jared Fleming who has such a wide stance. You make fun of me because I have a wide stance like he does. I don't make fun of you.

He's one of the best snatchers of all time. You bring it up that I have a wide stance. I do. I don't actually end up moving my feet much when I do snatch and clean. It's more straight up and straight down. But what can be some of those things that if you have a wide stance or you have a narrow stance, how people can figure out if that is something that may be for them and just their specific bodies. Well, again, it comes down to your body type in a lot of cases.

We talked about if you're really tall and you've got long limbs, then you're probably going to want to have a much wider stance than someone that's shorter and has those different anthropometrics. Especially like the short femurs. That's the one he says is the more typical. But I've seen Olympians not be like that. Yeah. It doesn't mean you're out of the game.

It just means make some changes. Hip structure is another one, too. And that's one that's really tough. Because when you're talking about hip structure, you know, there's no way to like, I can't see that. Right. So a good way to tell is. You're talking about like how deep your hip sockets are.

Yeah. Or like whether you're anteverted or retroverted, that kind of thing. Yeah, the neck, the shape of the neck. So some people, like me, I'm a very deep hip socket. Most people, Scotland, Ireland, are typically deeper sockets. So depth is a harder thing. And so we're not going to go super wide. We're not going to do splits ever.

Then people are shallow. A lot of Asian countries, genetically're not going to go super wide. We're not going to do splits ever, you know. Then people are shallow. A lot of Asian countries, genetically, they have shallow hip sockets. Now, that's a person whose hips are perfect. Yeah. You know, they can move however they want. Obviously, you look at Lou. So those are things to take into consideration.

A good way to test would be this, is where, when I do a squat, you know, where can I sit the lowest with the most vertical torso? Yeah. Play with that, and then you'll find out, you know where can i sit the lowest with the most vertical torso yeah play with that and then you'll find out you know if it's close you probably have you know deep like me it's you have deep hip sockets if it's a wider stance you probably have shallower that's a good thing so so play around with that too yeah but if me if i went wide it would be even if i had long limbs i would be out of luck yeah because i would have to jump my feet in just because they're so deep. I'm not going to be able to stay out there when I catch the ball.

Yeah, the number one thing that I find is we can get the hands right using the things you guys are saying. Like where the feet are positioned under the hips, it's roughly like a very good indicator of just making sure all of the force is vertical in the drive up. The biggest issue I tend to see with people is their inability to find their midfoot and where they don't understand that if you're too far back on your heels you never actually get the opportunity moving into the second pole to load your hamstrings and load

your posterior chain because all the weight's already back you never get that stretch reflex in your hamstring which really creates a lot of that upward drive on the bar if you are at home and this is something that you're you struggle with and you find that your weight's too far back or maybe when you get into the second pull the bar swings away from your body because you're just all of your weight's too far back and your heels falling forward a little bit and making sure that the big toe is grabbing the floor when you when you drive through the ground that is really how you're going to find your midfoot it's not like it's a crime of all of weightlifting but our whole lives we've been told to find our heels and that's like the safe way to pick things up

but the midfoot is a is a is a really tough concept because it's actually significantly further forward than the majority of people that are lifting. And your weight is going to transfer forward and back a tiny bit depending upon where you're at in the lift. But if you can really focus on grabbing the floor with your whole foot, those little shifts tend to take care of themselves throughout the lift as long as you're staying over your midpoint. I think when you say the whole foot will take care of a lot of it because if you're not careful you know when you say some people i've heard certain people like actually coach you know toes and i think if you're not careful that'll pull you forward i've heard people say heels number one those are internal cues and those don't work that well anyway if you say push your whole

foot through the floor just think about like what would you do if you're jumping i wouldn't go to my heels we're gonna jump i wouldn't go to my toes we're gonna jump i would use my whole foot yeah do that it'll it'll normally handle all these things for you i think a lot of times we try to go too you know too deep into it like who in the hell is gonna be thinking you know literally he's gonna be thinking okay make sure i keep it on my heels as i'm pulling yeah you're pulling so fast or who's going to be like is my big toe on the ground if you just think you know when you vertically what do you think about not really anything naturally you push your whole foot through the floor just think i'm going to push the floor away from me with my whole foot normally that'll take care of everything we mess

it up because we try to do something yeah just push your whole foot because then the bar is like if you start with the bar in the middle of your foot and you push with your whole foot then the center of gravity is going to handle everything it's the bar is going to stay over your center of pressure on your foot so the bar doesn't go completely vertical the bar tends to swing into you just a little bit on your first and then it pops out just a little bit on your second pull and then it comes back yeah that that's a that that's a way to to think about how your foot position is going to be if you look at studies that that look at center of pressure and they actually measure you know the forces into the ground and where those forces are are kind of the center of those forces right that they tend to start midfoot right at the

starting position and then they they rock a little a little bit toward the heels during the first pull. Because you've pulled the bar back. Yeah, as the bar swings into you, you kind of just naturally go a little more heel heavy. And then as you do your double knee bend, your transition, your second pull, you tend to swing back forward just a little bit. So it comes into you, and then it goes back out just a little bit. And no matter what you do or think, that's fine. That doesn't mean you need to over-exaggerate it, though.

Right. You can think about just pushing midfoot, and then that little shift will probably happen more or less naturally. Right. I brought this point up, and I actually feel like the bigger issue has to do with the hips and not the feet and finding your midfoot. Right. Because if your butt's too low, your knees shoot forward,

and the only way you can actually grab the bar is to be sitting far back on your heels, in which you're in a non-athletic position to pull anything off the ground anyways. You're going to come forward when you start to pull it a matter of ways. So if you can raise your hips up just a tad, it brings the shins back, and now you're in a very advantageous place to actually drive away from the ground, which then presents all the next problems, getting into the first pull and actually getting the bar off the ground and to your knees.

The hip position and the back position, do you want to dig on a little bit of that and, like, what you're looking for as the bar drives off the floor to the knee? Is that we're squeezing it in. You know, we talk about squeezing it in. It's just I like to use words like squeeze or push versus, like, lats because it becomes an internal cue and doesn't work. You know, studies have shown it doesn't work as well.

So you're just thinking about squeezing the bar in and making sure that's the key you'll see a lot of like liftoffs that we'll do we'll just do to the knee and to the knee and then we'll do a full one because we're getting used to move the knee squeeze the bar in if you get that motion right you've given yourself a 90 chance as long as you're capable of getting the weight however if it shifts forward off the ground and it's 90 or above you just limited yourself there's odds are you're probably going to miss it yeah things have shifted forward it's pulled you onto your toes now you're going to reach the bar it's going to cause more horizontal displacement one thing i've

learned more than anything in the decade or so plus of Olympic lifting is that I can tell if I'm going to make the lift in my brain when the bar is like a centimeter off the ground. Sure, yeah. Like if you've done it enough, you can feel that bar is lined up perfectly and it feels really light when you break away from the ground. Or not. Or not. If it's really heavy, just set it down and act like you weren't going to do it because you're going to try and recover and recover and recover, and it's going to be very hard. Stop before it gets to your knee because it doesn't count.

Yeah. If you've – Try again. Oh, really? Yeah. Oh, that's cool. I should have done more weightlifting. I never stopped, ever.

I would just throw it out in front of me and walk home with my head down. It stays out. You reach. No 820. No 820. Yeah. All or nothing, Andrews. You got to All or nothing. No 820. All or nothing. Yeah. All or nothing, Andrews. You got to go for it.

If you've never done a heavy set of snatch liftoffs or clean liftoffs at, like, 110%, 115%, you've got your work cut out for you. That is, like, one of the hardest drills that exists strictly for, like, the amount of bracing and control of the bar with your body in somewhat of a not ideal position for driving the bar off the ground. A clean is a much better position, but when you're in a snatch, holding your arms out and your levers are that far out, it's a hard-ass position to get into and brace your core

and make sure your back stays flat. It's the best thing you can do though i think liftoffs especially for rookies you know the first like even not even all the way through year four to do a ton of liftoffs every because it's the most important and it's where i think every weightlifting coach would agree that's where we know if our lifter is made or not just like you know so does a good coach will know. Like I've watched the bar leave the ground and turn my back

in disgust because you can control that. Like you have time to set up and think about what you're about to do. So you can control that. Like if you just rip it and it goes forward,

that's on you. That's your fault. I'm a little bit mad at you. Now if you do it right off the floor and you miss, well then things happen. But if you just rush

and you try to rip it, that's you not listening. That's you thinking you know a little bit extra. And if I really rip it, it'll work no matter what coach says. It won't. You can rip it all you want. But a centimeter displacement horizontally is the end of the game. It doesn't matter how hard you pull. When you say

a snatch lift-off, are you, in your mind, envisioning a person ending still covered in in in this position prior to being the power position are you doing like full pulls where you shrug and drop on the ground what do you typically do it's from the ground to just the knee just below the knee right yeah and then i then i call that a long first pull to the hip where we we stop here and we do a lot of that too i've noticed you guys do that a lot now a lot yeah that was um uh i had a talk in cuba last year with piros and he sat me down and it really became a discussion about morgan because you know

his cleaning jerks were accelerating and um we went through a period of struggling in the snatch you know really i believe it was you know he's grown you know so every time he would grow anthropometrics would change and so it didn't you know cleans know, cleans are not as technical, but snatches are. So it was messing us up. But now he's on the right track. But anyway, he was talking about doing lots of pulls, lasha pulls. I don't know if you've heard of those. Nobody heard of them until last year.

But lasha, the great heavyweight, he does a lot. You know, he'll do pulls, like, violently. And he doesn't come up at all to his toes. Even though he finishes so violently like this there'll be a shrug but it's not because he's shrugging and his his feet stay connected to the ground he doesn't come up his toes he's just like just because he's pushed so hard so you do a lot of those a lot of pulls a lot of pauses there you know we'll do a pull to the hip plus a snatch you know same thing with cleans pull the hip plus the clean yeah so it's definitely

helped with technique when you get to the top of the first pole position uh or like just below the knee uh it's a really important step in getting the bar into the second pole because getting past the knees is like in my eyes one of the hardest things for people to understand it's the most complex piece in transitioning from pole one to pole two. So when you're doing your snatch liftoff, if you're able to get a phone out and video yourself, which everybody does because it's awesome, you want to make sure that you're able to get to a vertical shin position.

And then that's one of those tiny little shifts back from the midfoot to a little bit closer to the heel that we're talking about. Clear the road. That's what Piro says says uh calls that clearing the road yeah so wait explain that further he talked you know from the from the ground to the knee you know it's clear the knees clear the road for the bar they go back so it clears the road for the bar but yeah and when you're practicing it's a really easy thing to break your phone out and just to see where you're at. And I also think another really great cue when you're getting to the top of the first pole, like just below that knee position, is like pausing there and making sure you can feel a lot of tension in your glutes and in your hamstrings.

That should be where you really start to feel that initial pull on your hamstrings, that stretch where you're coming back on the bar. Your lats should be super tight. But if you pause there for two seconds just below your knee and your ass and back of your legs are not on fire, reassess where you're at. Fall a little bit forward. Find those hamstrings because that's where you're going to start to pull the bar into your body a little bit more and driving into that second pull.

When you get past your knees, though, I think one of the largest pieces in understanding this idea of training age and becoming very competent is the amount of patience. We spend a lot of time as coaches saying the speed happens from above the knee to your hip. But to me, that's a very rushed idea of what's actually happening. I feel like the more competent I became at lifting, that second pull became more and more controlled, and almost the patience, you're able to feel that. Yes, you're generating the majority of the force from above the knee, but your ability to slow that down in your brain and really be able to feel all the pieces to get the bar to your hip,

because when you say rush or hurry up, that's where the speed happens. That's when the majority of people start pulling from mid-quad and the bar gets out in front of them. We absolutely never, ever say that. Never, ever would I say speed after the, you know. Patience is all we say. We talk about long legs. So we consider the second pull to be, I mean, until I transitioned to here, that's the first legs so we we consider the second pool to be i mean until i transition to here that's the first pool is what we consider so from the ground well so back that down i don't

think most coaches are talking like that so like so your first pull ends at mid quad whenever i transition whenever the transition from over the bar to here. So basically power position. Right. Because some people, it might be the knee because you might go directly back, which is that might be it. You go to here and you might instantly go back. And that happens a lot. Now I need to look at video myself.

I tend to think the first pull is as my knee is extending. That's the first pull. And then once it goes to re-bend. Once it comes back. The re-bend, flexing the knee is the transition. And then the re-extension is the second pull. Yeah. So, yeah, I would agree.

I would, you know, one pull. I would say, you know, you could say that's the transition period. You know, it doesn't matter. You know, but the first pull as long as you stay on the bar. Transition is fine with me. And then second pull. But we talk, you know, we, unlike a lot of coaches, talk a lot about the third pull more.

We talk about rhythm and timing at the top of the third pull more than, like, the second. Second is important, but almost everybody finishes. Like, everyone, this is controversial, but people, you'll hear coaches say, finish your pull, finish your pull. And I'm like, I've challenged, even Spencer Arnold, I hope he watches this, you know, we challenge, like, show me someone who doesn't actually finish their pull. And he sent me a picture, a steal of Jordan Delacruz.

I'm like, send me the video. And he sent me the video. I sent him a steal of her finished. He's taking a bad frame. No one is going really fast it stops right there and goes under yeah everyone's just going to naturally stand up it's the key is the rhythm that that's the great lifter if you watch um uh ryan in the back you'll see poetry most his rhythm is perfect yeah there's a there's no extra time at the top and there's a real fast transition if you watch um isaac like speedy

poetry in motion yeah there's no extra time at the top you know you know maybe if there's a blur he's gonna miss it though you know and then i'll tell him it's too much time he knows it we're talking about like world-class speed here right too much time if people would simply i tell you if you would think about patience what you said staying over pushing with your legs as long as you can and being patient though a lot of the rest will handle itself you know if you think too much about you know you'll spend too much time at the beginning i think the first two years it's a great thing to say. But then rhythm and timing becomes more important. Yeah. Which you said, if we're talking the intermediates, now's the time.

Start working on your rhythm and the speed underneath. And that's how you get to become world class. You're talking about having long legs. I feel like that long first pull piece is something that takes a long time for people really to develop. To have that patience and to be able to have that long first pull, that way you can hit high enough on your hip where you can get good enough leverage to actually pull something that's really heavy, actually pull it fast, is really important.

If you're hitting lower on your thighs, your leverage, your mechanical advantage is simply less because you're hitting so low. And the bar is going to be out in front of you a couple extra inches, which means you're going to have to chase it. Then you're going to lose it in front of you a couple extra inches, which means you're going to have to chase it. Then you're going to lose it in front of you. There's multiple reasons. If I can stay over the bar longer, it's going to be a tighter bar path. If I go early, yes, there's going to be way more horizontal displacement.

So you're not going to be a very consistent athlete. Something we've really worked on with Morgan is patience because he'll hit 140, then he'll hit 120 on snatches. But if he stays over longer, there's a tighter bar path. A tight bar path is a consistent one. If it's in, you're going to stick that. If it's looping, you're going to miss it behind. You're going to miss it in front.

It's going to be inconsistent. Well, he's got an interesting issue too that we try not to teach, but he seems to overcome it pretty well of coming up on his toes a little bit early and when he finishes, too. We don't, you know, that's something we're trying to work on. So, like, we're actually, you know, what you're seeing from him is still, you know, a work in progress. If you look at his clean and jerk, I think those are pretty darn close to being perfect. Yeah.

You know, snatch, his levers, it's just going to take more time to figure it out. But he does not be 16 years old. So we're going to – the thing is, too, though,, Snatch, he's just – his levers, he's just going to take more time to figure it out. But he does not be 16 years old. So we're going to – the thing is, too, though, this is important, is that because he's awesome and because he's meddling internationally, you know, does it mean I'm going to allow those – you know, that's not okay. I'm not going to be like, hey, he's good. He's killing everyone else. Yeah.

I want perfection because we're talking about 2024 meddling in the Olympics. Yeah. Nobody cares about youth worlds. I mean, he's cool at the moment, but – How old is he? He's 16. Wait, who? Morgan.

Morgan. Oh, I thought you were talking about Jordan for a second. I was like, no, he's not. No. Oh, yeah, go. Oh, were you talking about Jordan? No, no, yeah. Oh, yeah, that's true.

Yeah, yeah. Jordan goes up on his toes when he finishes both, right? He's really early on his toes. But he's not here, you know, like he's a remote. So when he's here, we work on that. It's a lot harder to, like, really dial that in. But he's also snatching 165 at 89. So it's like.

Yeah. So when you take that awesome selfie video of yourself and you're, like, getting from mid-thigh to your hip, you should really have, it should look, when you get to the top of the power position, if you were to take a snapshot of that picture, it should look like you're just standing at the top of a deadlift. Nobody really knows if you were to take that still that you're driving the bar up as hard as you can. It's really just the bar's at your hip, you finish, heels are on the ground. Everything's over your midfoot. It's then that we start to elevate the bar and pull under.

If people are coming up on their toes early and they're dumping power, the bar's going to be coming out front. What are some cues or some drills that allow you to get there? I hate cleaning and snatching from the power position specifically because I have no power there whatsoever. I'm all dance. I'm all dance. I'm all dance, no strength. Whatever you were coaching you, what would you tell you to do?

I would do exactly what we're trying to educate all these people on and get off of me. I like doing – I'd go ask you. I'd go ask you. Even more than – Stop looking at me. More than the hang, I would do from the blocks because you can actually – I've had lifters who can, from the power position, from the hang, I would do from the blocks. I've had lifters from the power position from a hang who are so good at doing that

who can do way more like that. But if you get them on the blocks and that's all they have, that's really a great way to teach them what position should you be in. Should you be here? You see that? That's bad. That's going to definitely get horizontal. Are they here?

That's bad. Shoulders over the bar. You should have a whole foot through the floor and you learned a lot you get extension and then you better your timing and rhythm and your confidence under the bar better be perfect or it's going to be terrible you'll be weaker but when you improve that there's a good chance when you come back you you will have gotten better so if you're that guy if that's you i bet if you spent a quality 12 weeks and you said, I'm just going to do power, you know, I'm going to do power position twice a week for 12 weeks,

you would be a better pitcher. Yeah, and I want to, I mean, going to the blocks is a, it's something that I definitely used to do all the time. That was actually in, like, the progression going from top down, then to the blocks, and then to a stop position on the way up, and having to regain the momentum and the strength and power going up. But if you struggle in a position, that is a great way to get to that position and kind of like a progression to getting you to understanding

how to get it into the full movement, where going from the top down allows a lot more posterior chain loading. It's a lot easier to get the bar into a perfect position and then you can take it from there which is the easiest of the three and move it onto the blocks where you have to generate all that power and explosiveness from a static position and then the harder of the three versions is taking it from the ground pulling it to wherever you struggle stopping and then have to regain because then you have to maintain all of the points of performance throughout the entire lift and then get into a good final position.

So if you're able to over 12 weeks, like you're talking about, in a training block, go through those and spend enough time in that progression, by the end of that 12 weeks you will not have any problems, just really spending time in those spots. In the one-ton challenge, even on the squats, I was programming from the power position right away, trying to prepare people for whoever is getting closer to the end of this whole thing, that they're ready now.

They've done it. That's why it's awesome. It's easier to teach that position. Because I'm assuming a lot of people that were coaching the one-time challenge might not be an intermediate. They might be beginners. Some of them are powerlifters. They're just tasting a little bit of weight.

So we're preparing them for that, the hips and pull under. In the end, it doesn't matter where you're at in the process. You're always going to have to go back to those things, and you're always going to have to perfect them. Morgan's a decade in. He's still doing it. Yeah. I love going off the block

like that that second like setting the bar and uh and an ideal position and addressing it and then going and like taking a full or taking snatch off blocks is my favorite spot for progressing all of my lifts right um anytime i'm taking it from the top down i'm too i'm about to say i'm too athletic i'm too athletic for that for my strength because i end up reverting back to the things that i know that i'm good at right but when you go from a dead stop on the blocks and you got the bar like my weakest so if i were to getting off the floor for me is number one i just and if when it gets heavy i start to get forward on my toes a little bit but then the last i personally i feel like this is one of my weakest spots but getting from like upper upper thigh to the power position and just staying over the bar that extra you're like

telling me i need more good mornings i can see you um with staying over the bar that extra i was literally thinking a bunch of things right there like the the last two inches and staying over the bar, that extra. I was literally thinking a bunch of things right there. Like the last two inches and staying over the bar just a little bit longer and being slightly more patient in the finish. Those are the two pieces. So, yeah, when I can put the bar on the blocks and it's perfectly in that weak spot, it's such magical progress that you make because it happens so quickly when you're just in there hitting you

know 75 to 85 percent for multiple reps in the training session one thing is too like is doing from the blocks that we're talking the power position from the blocks then when you're done hitting some down sets from the floor to that you know one thing i learned from uh hundred elam is like we would do you know some of the pauses at the knees and then we would do a you know four weeks of that and then it would take her a long time to get her rhythm back so we started doing a pause at the knee to a snatch to a full snatch so then i started finishing every almost every single thing no matter whether it's pauses from the knees pauses from the hips blocks whatever with a full motion just so they get the rhythm that they can take what they're learning and

apply it to the full rhythm of the lift yeah definitely definitely started helping her for sure you know one of the other shows we did this week we talked a lot about isometrics we were mostly mostly referencing isometrics related to squats and deadlifts and more uh more like the raw strength movements as opposed to the explosive movements like snatches and cleans but do you ever use isometrics in in very specific positions for people to have... Absolutely. Yeah? Yeah, we do snatches literally, like when I say break, like two inches. Literally, it's the first motion

because it's so important. Like I told you, like, if it drifts forward, it's a wrap and it makes me so mad. Are they just pausing in that position or are they pulling against an immovable object? We've done that too because, you know, we have a... You need a power rack for this this is the only thing, you know, but we have a power rack for that very thing.

Snatches, cleans, yes, we've done all that. We did a lot of that with Morgan after talking to Piros, too, pointing into pins. He didn't tell me that one. Just after listening to him, it made more sense to me to, like, to strengthen him. A lot of times, too, this is something we didn't talk about. A lot of times people don't stay over the bar long enough they just their torsos aren't strong

enough if you have a super long torso that's not developed yet it's going to start to round and that's going to pull you forward i i'm under the uh under the belief that when my scapula goes the extensors goes the bar goes so i can get my scapula strong and tucked. Get the rhomboids strong. Get the straightest interiors strong. Now my scapula stable. Get my spinal erector strong. Good mornings, carries, whatever. If I get that, then I have a really good chance of being able to stay over longer,

which is what we've done too. We start to get into the overhead of the snatch. A lot of the stuff that I see, I mean, clearly there's a mobility piece, which I don't even really like touching on that much, but you have to because it's such a challenging position for people. But getting people in the overhead, overhead squats, snatch balances, I guess a couple of the tools that you use just to get people more comfortable overhead and in that catch position I mean snatch balance is a lot more about like the speed under the bar and connectivity Driving under the bar But as a tool for practicing overhead position and and catching the bar on the bottom of the squat

How do you progress lifters that that have a little bit of skill but um struggle in that in that transition i would start you know if you're if you're a newer lifter like you know first two years i would definitely do i would squat overhead squat or heavy snatch balance whatever i would do overhead work at least three times a week but the best way to do it is in the bottom is take deep breaths if you hold your breath and you're like really bracing, you're going to tighten up. And so there's no movement going to be gained. However, if I sit in the bottom, I take deep breaths,

you will just feel yourself going, you're going to brace, you have to now. But now you're not relying on inner abdominal pressure. You're relying on all the little muscles that need to support you in that position. However, your hips are relaxing. Everything that needs to relax, relaxes. It's the best. It's better than any mobility.

Even so cool talking to Kelly Starrett. There was things I thought I didn't agree with him on, but the more I talked to him, the more I just didn't understand what he was saying. He's agreed. If you want to get better at something and get a better movement, get better mobility at something, do that thing a lot, and you'll get better and get better mobility. The breath work piece is also something that he's super come around to.

That is the entire level two that he coaches now is all about using the breath to increase mobility and stability. Yeah. Do you have a ratio in your mind for how much you should be able to snatch balance versus full snatch? Do you have like a standard for your athletes? Man, I would like to see them do at least 110% of what they can snatch. But a lot of people, John North could not do even 100% of what he can snatch.

It's like exactly what my snatch balance was to my best snatch. 110%? Yeah. I feel like it's pretty common. It makes sense you're so athletic. It's amazing, John. You know, John're so athletic. It's amazing, John. John was so athletic, but overhead, if you think about his jerks, stability-wise, wasn't that good.

It's hard to say, but we worked on it a lot to try to get him more stable and try to prevent injuries too. Most of my athletes can all do at least 110%. You do much just wide grip behind the neck pressing, snatch grip pressing, snatch grip push presses, et cetera? Most people call those cloak off presses. A lot of people call those cloak off presses the strict snatch grip overhead presses.

But, yeah, we do a lot of that. We do the heaving. We do the snatch grip push presses. So we do a lot of that. We do the heaving. You know, we do the snatch grip push presses. So we do a lot of overhead stability, especially, once again, you're a common theme, a lot of females especially. I want to strengthen their upper bodies as much as I'm able to get them strong enough to heave it. Clearly, women will get super strong, weighs down, and they will be able to do things that their bodies aren't prepared

if you've not done a good job of doing the dips doing the presses doing the overhead carries like yeah yeah do your female athletes a favor and do it right when we were talking about the overhead to start this piece off i uh you were talking about doing the overhead squats and taking a breath down at the bottom and all i wanted to do was just layer on a piece that has changed a ton for me in overhead mobility. It's not just keeping your hands in like the perfect snatch grip position, but go down and do three breaths at the bottom with your normal snatch grip. Come back up to the top and move your hands in a couple inches. Move your hands in a couple inches.

Move your hands in a couple inches because that's really how you're able to create a change which has increased the demand of the overhead position. And if you can get to a place in which your hands are touching where you're able to go thumb to thumb and sit all the way down on an overhead squat, you've gotten there. You don't have to worry about stop stretching. You did it. You've gotten to the place where you need to be, where you don't have to go and roll around on the ball anymore.

And I think doing it in a more active way, using your breath to kind of loosen things up, is a much, in my eyes, significantly more effective way to get your brain trusting your body and relieving tension that's stored in the musculature throughout the day versus sitting on a lacrosse ball or, you know, the banded stuff is great. Like, it all has a purpose. I just always want people moving more than laying on the ground and doing stuff.

I would say there's a place for all, like, you know, warm up by doing the ball. Like, do the lacrosse ball and get things ready. But really what's really going to make a change is what you just said. You know, if you have an athlete that's stronger than they are fast or kind of stronger than they are like whippy and athletic. We have that, yeah. Yeah, I mean those people tend to be great lifters in a lot of cases, especially like if you come out of powerlifting, go into weightlifting,

you're just a different type of athlete in many cases. Not infallibly, but often. Right. But if you have that type of person and they come in, they have a very strong pull, but then when they go to pull under, it's kind of slow. They kind of catch it in a power position, kind of ride it down, that type of thing. What do you do with athletes to get them to pull under very quickly and land in that rock-solid bottom position?

We would go back to the high blocks and not do zero powers. That person doesn't need to do powers. That's going to be their go-to. It's comfortable. It's just they're going to go. That's going to be their go-to. You know, it's comfortable. It's easy. And so just go completely away from it. Do the overhead work every single day. Snatch from the high blocks every single day.

And, like, it just has got to be a practice thing until you get it. Same thing, what did you do when you played basketball and you first shot a three-pointer and it was terrible? You just kept doing it. But, like, do the snatch especially. A powerlifter to weightlifting should do snatch almost every day preferably every day and like don't do any powers and like do lots of i would warm up first two here's another i would warm up with heaving snatch balances or even drop snatch even better drop snatch is where you're on the shoulders and you

just push straight down there's no bending legs you. You're here and you're pushing down. I would warm up like that and get them comfortable there, then switch to doing the high blocks. Chris, time out, Chris Wilkes, he used to do, it was called snatch. What did he call it? Anyway, it was like he would do something similar to what I just said. They would do some overhead. Say they did drop snatch.

Then they would do the perfect pull. Then they would do the high hang. And then they would start snatching. Deconstruction, yes. Snatch deconstruction. That's beautiful. Camera guy knows things. Get him on a microphone.

That's beautiful. That's my big nugget from Chris Wilkes was deconstruction. Wait wait walk us through that again now that we have a name for it let's say that you're um you're a power lifter going to weightlifting and you're struggling you just want to power everything of course you do and so what you would do instead of just snatching is you start out you do drop snatch or overhead squat something that they're already in the bottom, have them sit there, take breaths like we talked about. Then go to the perfect pull, stop in the power position, and then snatch from there. Then go to do your full snatches.

I mean, there's multiple ways you could do it depending on what was the problem. But if I had that guy, that's what I would do. I would start from where we need to get him better at, comfortable there, overhead overhead then go to the perfect pull into the high hang then to the full snatch i'm curious if you we used to do a lot of this in warm-up specifically empty barbell um or just you know up to maybe 95 pounds um just for speed under the bar uh just tall snatches or snatch pull owners he does that he'll he'll actually do

the tall snatch he'll be up on his toes you know does that. He'll actually do the tall snatch. He'll be up on his toes. I don't like to teach that. That's just my preference. That's what I was wondering. I feel like if you're not careful, it could wire some interesting movement patterns. But we did it mainly just for teaching pulling under the bar, snatch pull-unders. That's what it does.

But you answered the question. You don't really coach it that much. I don't coach that one, but, like, I know it works. I've seen it work. Yeah, so if you want to give it a shot in your warm-up, I highly recommend just keeping the weight light. If you set a PR and your snatch pull-under, you're doing it wrong. Well, you're not going to be able to.

Yeah, it's awkward. And the goal is to just really be able to feel yourself pulling under the bar. So you get the bar to your hips, grip clean grip whatever it is and you stand all the way up onto your tippy toes your triple extension without jumping and then the goal is just pulling yourself under as far as possible for many people it's an interest it's very awkward would he hate that oh yeah like he just rolled over at his grave don Don McCauley threw up in his grave right now. I love that. He's like, in my gym they talked about triple extenders.

But, no, I don't care. I'm not like his. But he would be like, no, that's wrong. That's wrong. Waxman is going. We're making somebody happy. One to nothing. You finally got him, Sean. He to nothing. You finally got him, Sean.

He's dead. You finally got him. But it is a good tool for practice and getting, like, connecting. For athletes that struggle understanding staying connected to the barbell throughout the entire movement, I think it's a great drill. It's not going to teach you to be the speediest person under the bar because that's a timing and a rhythm thing. But if you don't understand the concept of staying connected to the bar when it's weightless and pulling yourself under it's a it's a great drill to just in your warm-ups add in so you can

really just learn how you move around the bar agreed a lot i mean i think it's i think we were i've seen it work perfectly yeah even i saw like Rebecca Gordon, one of my athletes, she did it. She said it worked great. So I'm sure it does. It just doesn't fit with the way I teach. I don't really care one way or another about the toes. Yeah. Regarding styles of pulls, do you typically start with kind of the concept of ropes,

just like relaxed arms and then – Elbows out. We teach relaxed and elbows out. I still still teach that that's the way i learned right don taught that so i i learned it from um from dragomir i learned it from um west barnett and then don taught as well so yeah so funny go ahead i know i know you a little bit as well you do you do hip cleans on occasion too where you kind of do a little bit of a row. Ever since powerlifting, yeah. When do you think that's a good idea?

When do you think you should steer athletes away from it? If you have super long arms, you know, it might be. I never would teach it. I would just like sometimes that will happen naturally. I think a guy like C.J. Cummings, he will naturally come to it. He's a great athlete, and he's going to figure it out. His arms are so long in the power position, the bar would be down on his thighs. So he's figured that one out.

I know you do it too. I did it for a long time, but I picked it up here in the last couple years. I did not do that when I was really good at weightlifting. And then when I powerlifted and came back, I don't know if I just did so many rows or what I did. But now it's like I have a heck of a time breaking it. I don't know if I just did so many rows or what I did, but now it's like I have a heck of a time breaking it. I don't know. But here's the thing. Here's what I'd say about the elbow bend is be careful teaching it

because if your elbow is bent and you finish and it goes into extension then, that's a problem because now you lost power. So if it bends and then the bar goes from there to up, it's not so bad. If it slows a person down, that's bad. If a person is able to, like Donnie Shankle, you know, obviously he's good. If you're able to maintain that kind of speed, the bar, you know, goes up and your arms don't straighten, then leave it alone. I feel like most people that have an early arm bend are moving submaximal weight. Most probably, you're right.

I feel like I do it only at the beginning of a session. And then by the end of it, when I'm not thinking about things or not warming up, I'm at, say, 60%, and I'm actually strong enough to bend my elbow a little bit and hold the bar there. But if you put 90% on the bar, trust me, that thing's hanging. I'm not holding on at a bicep tendon in my elbow. I've done a 400-pound clean with a super big heel. You can go watch people at Worlds doing the bent arm thing.

Like Lou does that. He does it great, of course. But I totally know what you're talking about because I'm the same way. Like my cleans are faster and kind of snappier up to about like 80%, 85%. Yeah, exactly. And then after that, I actually do better with straight arms. I actually feel like for athletic people, it's one of those things where you're like, I can pull the bar just slightly higher with a bent elbow,

which makes me just a little bit snappier under the bar, which makes the bar just slightly higher with a bent elbow, which makes me just a little bit snappier under the bar, which makes the turnover just a little bit quicker, which makes the whole process feel easier. But throw 315 on there for somebody like me, and it's like, yeah, I'm not going to bend the elbow. It's just going to hang there for sure. I also think you could have a separate max for each one, just like you have a hang clean max,

max and a power clean max, and a full clean max. You can have a hip clean and a regular clean max. They're different movements. Sean Waxman is turning over in his game. He's going to hate on this. If you're a pure weightlifter and you need to figure out the one best thing to do in competition,

then yeah, you probably should pick one that you think is going to be the best for you and practice that one and get really, really good at it. But if you're just a person that's training for fun and you like variety, then you can do many things. I don't know. Switzerland, whatever works. Whatever works. If you're going to be a world champion, do what you like.

Yeah. Okay. That's a true statement. If you have gold medals, okay. Do what you do. If he's progressing, if the speed is there, if his arms aren't straining when he makes contact, then I might leave it alone. Yeah.

If things aren't progressing really well, then I'll probably try to fix it. I will say this. If you have someone – let me flip the script. If you have someone who's bending their elbows and it seems to be messing them up, the best thing that Don ever taught – he would, every once in a while when I would lift, he would coach me. He would say, push my shoulders down, and it turns this off. So as soon as I pushed my shoulders down, everything just lengthened.

So there's your tip on if you want to go the other way with that. So, yeah, I don't know many of the, like, top U.S. coaches that would teach that. They might just leave it alone. I think talking to Pinlay before he passed away, we talked about it one day, and he's like, it's not optimal, but if they're progressing, it's okay. So I think we're all just like. If they have to. I think we're all, here's what we're saying, if it ain't broke, don't fix it.

Yeah. And you're going to find your natural pull by doing 1,000 of them. Right. So most people worry about these things when they've done 500. Right. But're under three thousandth you don't think about it anymore i mean would any of us try to change cj if you did you'd be such a fool i would laugh at you and watch the you know mockery being made of you like he's broken every record ever in America, so don't mess with him. Getting – I guess we can kind of move on to the jerk. The front rack position and then actually getting overhead.

Man, I think if there is a mobility piece that I recommend people spending time on lacrosse balls, the front rack is one of them that I actually think there's a ton of benefit to spending a lot of time on mobility. Just because that position becomes compromised by people's external lives at their office, driving, sitting at the coffee shop all the time. The overhead position is really kind of like a time under tension and getting there. But that front rack position, it's so easy for those elbows to cave down or cave in and make that internal rotation and just having a soft back. The easiest thing for me, and I know this is like an accessory movement, but the ability to just do a bunch of rowing to overcome their day-to-day life

is like the number one thing that I've ever seen really help people in increasing their jerk is a horizontal row. If you put a bar behind you and you hold on with a hook grip and then you push your elbows up and even have someone push them up that's even better here is why because you have to have shoulder protraction so that has to come into play like your shoulders can't stay here and be a good at jerks they have that's one thing that has to happen so if you do the bar behind and you hear and then make sure you don't do this a lot of people will go, and nothing really happens. Your elbows went up because your

lumbar spine hyperextended. So you want to make sure your ribs are down. Have someone even help that motion come up. Jordan Cantrell, let me tell you something that's not, he's an anomaly. He's got the worst rack

mobility ever. Like he can't even touch. I think it takes him 120 kilos, 264 to touch. But he can jerk 215 kilos. He jerks like 473, 89 kilos. I'm convinced it's because he's like a coil. Like when it gets down there, it's like a spring load. It's just like.

Yeah. It launches on the shoulder. It's like having a bench shirt where you can't even it's like a spring load. It's just like. Yeah. It launches on the shoulder. It's like having a bench shirt where you can't even touch your chest with 225. I swear it is. I am convinced he has a bench shirt on his shoulder. Yeah. I mean, one of the. When Klokov and his team was touring the U.S.

When CrossFit found out about Klokov. You're going to talk about when he. Was it Vasily that it was like he couldn't get into a front rack unless there was like 500 pounds on his on his shoulders and that was the only way he could get into a decent front rack right like every he could put like 225 and just have to hold it out in front of him because he was so tight shoulders yeah you know what's funny here's something too because a lot of i see a lot of people give up on the whole you know if you can keep your hook grip when you clean, that is the most money thing you can do.

Wait, really? The most money. Interesting. If you want to get good at cleaning. Don't have that. But could you? I dare say I bet you could. I could.

But you'd have to practice. It would be quick. I'm relatively good at finding mobility when needed. I have no doubts because of the way you move. So here's why. It's like I can pull, if I keep my hook, all the way until the bar is on my shoulders. If I let go, somewhere in space, I stop pulling. And I'm not connected anymore.

Right, right. And there's going to be like a loop. If you watch Morgan, if you think of the best, the people who clean the most and look the best doing it, you think about Morgan, you think about, I don't know if Harrison cleans like that, but think about Nathan who cleaned 220 and 96. All of them keep their hook grip, and it's like the most beautiful. It looks so effortless, and they also don't have to pull that high.

I've seen Morgan make cleans, and they were not to his belly button. They were here, and he was able to rip under sub-fats because he could pull all the way. So when that bar was motionless in space, he got under it. That's so wild. He doesn't have to rely on falling. No, there's no falling. He can accelerate down. There's rips.

You'll see Morgan and Nathan both. Their feet, their knees will come up, and now they are ripping. There's nothing that's going to keep them from ripping under the bar. That's why their knees come up so high because they're so good at ripping under the bar. It's beautiful. I actually tell people when they struggle with mobility to get their thumb out of there because it limits. If you have to. You definitely need more external rotation to be able to do that.

If you don't have that range of motion, then you kind of have to compensate by letting go. You do. So you would think Jordan would be no way. Jordan keeps his hook. Now, so when I first, the way I met and got Jordan, I met him in 2016 at the Olympic Training Center. And his coach didn't come on the trip. And so I took him under my wing. And things happened with him, his coach, and I became friends.

Anyway, the first thing I taught him was try to keep your hook when you do your front squats. So it hurt at first. It hurt at first. And now nothing hurts anymore. So even a guy with lax mobility is able to do a clean and keep the hook, and it's beautiful and works perfectly. Now he's about to clean over 200. He's about to clean and jerk over 200 kilos.

Hopefully this show doesn't come out before he does it. Hopefully he doesn't. You'll know I said it What event is that? Cleaning Jerk He's in a Cleaning Jerk No, I mean what meet is he going to do that at? He's doing universities in a few weeks

Just going there to wreck people So, yeah, it's going to be exciting He's definitely capable of well over 200 in a Cleaning Jerk At 89 We're hoping for a monstrosity of a total Do you recommend keeping the hooker bent for the snatch then as well? I think that is very, yeah, really if you want to pull all the way. I think the debate is like do you keep your wrist neutral

or do you let it go back? I think most, you know, it's so funny. What you guys need to do is come to like a Nationals or come to an American Open and listen to all of his coaches go to the bar and start drinking it's so funny i i like to just go i never try to debate him i just laugh you know but like most of us of this degree it's like it's a natural thing some people do this some people stay there and what's the mistake i think is that when somebody sees an athlete do x they think that's absolute and that's the law, which drives me insane. It's like if world records are set like that and world records are set like that.

Who cares? Who cares? So there's that. Yeah, and then, you know, some people let go of their hooks, but you can still pull because you didn't go to, like, the fingers. I actually find when I catch snatches, the majority of the time my fingers are just off the bar. It's like a thumb or a little bit there. It's not like I have spirit

fingers hanging out. What's wrong with you? I'm just nervous. You're like this? I just catch it and my hands are just so loose on the top of the bar. The turnover happens and then I just catch it and they're not like screaming out. It's just my grip is so loose when I of the bar. Like the turnover happens and then I just catch it. And they're not like screaming out.

It's just my grip is so loose when I catch the bar. You're very good at snatching. I wouldn't change it. That I, yeah, I've never actually thought about maintaining. Now I'm going to go back and now I've got a big six-month training block coming up. Here we go. Taking things from the blocks.

I've got a lot of good mornings to do. I've got a lot to do. A whole lot of catching the bar and this funky grip. Your clean will never be the same. If you do that, you'll clean. I've got a lot of good mornings to do. I've got a lot to do. A whole lot of catching the bar and this funky grip. Your clean will never be the same. If you do that, you'll clean. I know I can. My front squats. You know what? Actually, there's a weird proprioception piece almost

or being connected to the bar as much as you possibly can. When I front squat, if I take it out early in a session with two or three fingers and my pinky's out, just because it feels good, I'm significantly weaker than pinky out. Pinky's up. I don't feel as strong as later in the session when I grab it and keep all my hands on the bar.

There you go. So if you were able to keep that in and clean, now all of a sudden, I'm coming back. Coming back. I got four years of eligibility coming, too. So maybe Lenore, they want to hook it up. Go ahead. I know the coach.

I know the coach. We've also found that, like, when the athletes who keep their hook and have good protraction, a lot of times it really helps their back stay straight, too, for whatever reason. Do you buy into the Chad Vaughn looking up piece in the in the jerk no yeah i mean either absolutely not i mean chad's awesome yeah chad's cool yeah he's like my boy but no i just don't like eyesight changing no it's weird when people look up and then i gotta look down and i got bars flying around doing that to get the chin out of the way? Yeah, more or less.

I don't really think so much about that anymore, but I remember when I was first learning the lifts, like back in high school, early college, I was always taught to just pick a point on the horizon, and that was like my central focus point for the entire lift. Me too. For the clean portion and the jerk portion. That way I'm just neutral and I know exactly where to focus.

That's actually the number one thing I want to see. When I see people in our group lifting and they're like, where's my form? What's going on? I'm like, nothing matters until you just are looking forward. Let's fix that. Find the horizon. Step one.

And get your eyeballs creating a balance in your brain so that it feels comfortable with the horizon and you know what even looks like. And then we'll fix everything else from there because if you're that yeah that's the thing that i'm working with kindle oh i got other things to talk to you about kindle with she's like i mean she will be jerking like this i'm like kindle like your your roof era is zero you know and then when she will actually do that and she's here she like never misses all right so when you're with her and i'm not there, it would be awesome. And do you ever – I actually stopped her last week when we were training

because we were going from just above the knee. So from the hang, full squat snatch. But she gets to here, and she's so far back on her heels. Do you teach her that one? No. And I was trying to get her – I'm like, you need to get more forward. She's like this? Yeah, she just sits back so her toes aren't connected.

No, you stick your butt back, but I'm totally, my whole foot is flat. See, look at this. What this is is I'm the, I'm coaching, I'm on MASH's coaching staff. That's right. I'm the Raleigh coach. Help me with Kendall because she's got a huge future. Yo, you know how strong that girl is? You know what's great?

I do, actually. I'm fully aware. Here's my favorite thing about the first time I trained with her. It's like, how old is she? 23? Yeah, she's 23. She's 23 years old. She's going to be on our team, Eleanor.

Like, super friendly, very unassuming that she's incredibly strong. Like, she walks in, everybody's so polite. Oh, it's great to see you, blah, blah, blah. She's checking in, doing waivers. So nice. And then I walked over, and her back is, like, just shredded. And I was like, oh, my God. And then we jerked the same that day.

But she's jacked. I look for her to make a run at the Olympics in 2024. I love saying it on the video because now I can be like, you go listen to the video. I said it, you know. But that girl, when she first came in, I would not have said this. When she came in to see if she wanted me, she tried out like a few coaches. And she snatched like 80-something and she like low 80s. And she cleaned her at 225. And then I knew, I was like, well, she's low 80s, and she clean and jerked 225.

And then I knew, I was like, well, she's good. She'd be good. And then a few months later, now we're at 90. She's done a 95, 209 snatch, and she's at 115 kilos clean and jerk. I never would have guessed a few months later that she'd already be in this 210 totally. She's incredible. She's my – I feel like there's also an insane amount of room 210 totally. She's incredible. Like, she's my – I feel like there's also an insane amount of room to grow.

Oh, yeah. Like, she – Lots. If I'm going in a room and I can see things where she's dumping power, I'm like, MASH is going to make you a monster. That's why it's been – See, sometimes when you get a girl like that, it makes you look so good. You're not really.

It's just that, like, you found something so raw. It's like a piece of clay. And you're just like. Yeah. It's beautiful. It's like my favorite. Her brother plays in the XFL. Yeah.

He's in the new football league. He's a beast. I know. A monster. I should have known. The whole family of athletes. Yeah. Oh, yeah.

And they, like, grew up on a farm. Yeah. Slanging hay bales. Jesus. Being a gangster. Yeah. That's like what Rogan always says about Jon Jones, the greatest light heavyweight of all time.

He's like the best of the best of the best top fighter in the UFC. And Jon Jones very adamantly claims that he's the worst athlete in his whole family because both of his brothers are like just monsters in the NFL. He's like the youngest brother who like always got beat up. But he's UFC champion. He's not getting beat up anymore. I don't know what's in the water at the Jones house, but those guys are freaks.

Yeah, I wish I could just take that DNA and harness it. I need to get with Andy and see if I can figure that out. Just making champions. Yeah, and then all of a sudden now Anders is like a champion. Yeah, yeah, yeah. God, that would be so good. When did you turn into a 6'5 black dude? Why do you look like you?

I know people. I know people who know things. Why do you look like Lou? I know people. I know people who know things. Why do you look like Lou? Next time Barbell shrugged, how I dunked. And I dunked. Coach, Travis Mash, where can they find you? Mashleet.com. This was a fun one.

Oh, Instagram, Mashleet Performance. Yeah, and on LinkedIn. LinkedIn. We have to talk LinkedIn. Last time we came and hung out, it was all about TikTok this week. We're all about LinkedIn. I hate TikTok. I'm out.

I'm sour. It's too hard. It's too hard. I can't figure it out. Doug Larson. You bet. Find me on Instagram at Douglas E. Larson. I'm Anders Varner at Anders Varner.

We're the Shrug Collective at Shrug Collective. You can find us at the one ton challenge.com. Snatch, clean, jerk, squat, deadlift, and bench. 2,000 pounds, 1,200 for you ladies. That's the lifetime goal. Get over to OneTonChallenge.com forward slash stronger. You can download our 97 page e-book walking you through all six lifts.

Snatch, clean, jerk, squat, deadlift, and bench and how you can test the lifelong pursuit of strength. OneTonChallenge.com forward slash stronger. We'll see you next week. That's a wrap friends. Life is good. ShrugStrengthGyms.com forward slash shrugger. We'll see you next week. That's a wrap, friends. Life is good. Shrugstrengthgyms.com. Can't wait to get to Deep River Fitness

in Memphis, Tennessee on the 9th of May. We're going to smash it. Wadonthewaves.com. Use the coupon code SHRUG to save 5% on your cruise

order. And our friends at Organifi. Organifi.com forward slash shrugged. And you can save 20% on Wednesday.

We've got Harrison Johnson coming from FitOps. He's the program director. And we're going to be talking about how we can help military veterans with PTSD live a better, healthier life, getting them certified as personal trainers to aid in their transition into their civilian life in the world of fitness. Epic work we're doing down there. We will see you guys on Wednesday.