Barbell Shrugged - Why Snatching 225 (135) is the Gold Standard for Strong — Barbell Shrugged #395

Episode Date: May 20, 2019

In this episode of Barbell Shrugged we talk about when to snatch during the One Ton Challenge, why you don’t want to be too fired up for the snatch, technique tips for the snatch, fine tuning your set up, the “ah ha” moment during the snatch, conditioning, accessory work, what to expect during the snatch portion of the One Ton Challenge program, and much more. Enjoy! – Anders and Doug   Episode Breakdown 0-10: When to snatch during the One Ton Challenge, why it’s okay to not have your best snatch day when maxing out, and why you don’t want to be too fired up for the Snatch 11-20: Technique tips for the snatch and fine tuning your set up 21-30: The “ah ha” moment during the snatch, super strong humans, and best way to create the mind-body connection 31-40: Mash calling out other coaches, the power position, and important coaching cues to use during the snatch 41-50: Speed under the bar and watching the worlds fasted athletes 51-62: Conditioning, accessory work, and what to expect during the snatch portion of the One Ton Challenge program   ----------------------------------------------------------------------- Show notes at: http://www.shruggedcollective.com/bbs-onetonchallengesnatch ----------------------------------------------------------------------- @whoop - whoop.com  “shrugged” for 20% off @FitAid - lifeaidbevco.com/shrugged to save $20 on 48 cans or text "SHRUGGED" to 474747 to save $20 on 48 cans ► 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

Snatching 225 matters. Shrug family, the first time I snatched 225 was the most epic day of my life. The entire gym stopped. It was just me, the barbell, and 245s on each side. I had never ripped a bar off the floor so aggressively, yet it felt so light. I remember the bar contacting my hips perfectly, and as if some sort of freak magic show happened, I was under the bar. It was stable. And holy crap, I just snatched 225. That number means more than just the ego boost

of throwing two wheels on each side of a barbell. Snatching 225 and 135 for you ladies is the minimum buy-in into the one-ton club. Snatching 225 is more than just a number. There is a mental barrier to doing it. The first time you put 225 on the bar, it's intimidating. You have to be comfortable knowing there are two 45s on there. Overcoming that barrier and having the confidence to commit everything in that moment

to doing something you have never done before it's not easy snatching 225 matters more than just lifting weights it builds character and that is the defining trait of entering the one ton club and your lifelong pursuit of strength head over to the one ton challenge.com forward slash kit and you will find a weightlifting masterpiece the one ton challenge starter kit your guide to the one ton challenge the training plan that is guaranteed to increase your snatch clean jerk squat deadlift and bench press and the nutrition supplements and workouts to get you there all of it is free at the one ton challenge.com and once you download the one ton challenge starter kit you will instantly be added to the

vip list for early bird access to the one ton training plan launching may 27th so head over to the one ton challenge.com forward slash kit right now to register, download your starter kit, and get on the VIP list. And in support of the One Ton Challenge, and because we'll be hosting the One Ton Challenge at the CrossFit Games this year, FitAid is offering $20 off 48 cans of the brand new FitAid Zero and FitAid RX Zero. The brand new sugar-free recovery blends provide high-quality clean nutrients and zero sugar to help your body recover after intense physical activity or exercise.

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to save $20 on a case of 48. FitAid Zero and FitAid RX Zero just launched today as of me recording this. So go over to lifeaidbevco.com forward slash shrugged or text shrugged to 474747. And to our friends over at Whoop, providing the best recovery tracking tool in strength, go to whoop.com and use the coupon code SHRUG to save 15%. I've been using mine for like four months now. I love waking up, seeing my sleep, my HRV, daily strain, tracking my workouts, sleep quality.

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creating better workouts, better recovery, and larger strength gains because I am not overtrained. So go to whoop.com and use the coupon code SHRUG to save 15%. We're talking snatches in today's show. Let's get it. Welcome to Barbell Shrugged, the one-ton challenge. I'm Anders Varner. Doug Larson's in the house.

And the strongest man in the world, Coach Travis Mash. What up? We're going to walk through how you can optimize your snatch. Sounds so sweet, right? Optimize your snatch. I'm going to use that all the time. We're going to make sure that the snatch, when this shows up in the one-ton challenge, you've got six lifts.

The snatch, clean, jerk, squat, deadlift, bench. We're going to total those up, and that becomes your one-ton total. The goal, we're going to total those up and that becomes your one ton total the goal we're going to get you above 2 000 pounds one ton females 1200 pounds when you hit those numbers you enter the exclusive the one ton club that's it's like the goal of life right if you're a strength athlete you want to be in one ton you want to be over 2 000 pounds everyone can get there. Trust me. I did. Doug did.

Of course, Mash did. He did in three lifts back in the day. But this is the rare error that we're talking about, getting into the one-ton club, hitting 2,000 pounds, being a well-rounded barbell strength athlete. That's why we're here. That's why the one-ton challenge exists. We're going to teach you how to be the strongest, most jacked, yoked human you've ever been in your life. Today we're talking about the snatch. We're going to walk through the five big pieces of your snatch,

the five areas that we normally see people miss lifts before it even gets overhead, getting in the setup, getting off the floor, transitioning into the second pull, talking about that universal power position, and then catching the weight in a nice, comfortable, stable position. But before we get into that, Mr. 2009, Doug Larson, if you are about to attack the snatch and the one-ton challenge over the one-ton weekend, which is the big event at the end of the program that MASH is going to be building you up to, what's going through your head before you even start putting weight on the bar? Where are you putting this into your challenge in six lifts? And then, I don't know, as an asset in your game, if you move pretty well, are you thinking about hitting some big numbers?

Are you just trying to kind of escape this very technical lift? Well, the snatch and the bench press are going to be your two lowest numbers, most most likely if your squat your deadlifts those are going to be your big numbers and then you're clean and your your jerk will probably kind of similar and they'll be like in the middle of the road somewhere and then snatch and bench press depending on you know how good you are snatching and how how many decades you spent bench pressing back from high school on those will probably be your lowest numbers but the snatch is the most technical of all the lifts by far. It has the highest speed and coordination component to it. So you definitely want to do it early in the session.

Whether you do it – I kind of have some debate on whether I would snatch first because it's the most technical and it has the most power speed needs associated with it. Or if squatting first potentiates you to to snatch a little better because if you do a heavy squat yeah it won't totally wear you out like if you did heavy deadlifts first i feel like i'd be tired but if i did heavy squats first i feel like i'd have good potentiation for the rest of my lifts that way i go from doing you know 400 pound squat or whatever it is to trying to snatch somewhere in the mid twos and now mid twos doesn't feel as heavy as it would if it was my first lift because i just lifted 400 pounds so i feel like it should be either like the first or second movement you pick during the

one-ton weekend if you're going to do all six lifts in one day. I like pairing the snatch or the squat and snatch together so you're not going back-to-back pull off the floor because then you got tired legs going into the squat. Don't want to do that. Yeah. Or then you go into a clean and now you've gone pull pull pull and that's just a big task for hamstrings yeah glutes legs back just a lot of yanking stuff off the ground um where are you putting it in your uh 27 36 i think i agree with doug second

you know squat first excite the nervous system a bit plus for me it'll you know for the masters who might be doing this, it'll warm you up, you know. My hips will be loose, and so it'll make snatch play easier. I love doing the snatch second. It was like, I thought it was really good. You talk about just kind of loading your system up,

putting a bunch of heavy weight on your back so that, you know, 200-plus pounds doesn't feel like anything. You go and pick it up. Plus, you're all fired up. You just came off hitting somewhere inside 95 95 of your all-time back squat yeah you're fired up about that most people probably aren't inside 95 all the time so when you start getting into the big boy weights fires you up six times yeah yeah yeah that fires you up on the other side of that if you if you

did snatch later and and you didn't have your best, maybe you only hit 90% of your max. Well, for me, I only snatched my best ever was like 237. So if I hit 90%, I only missed 20 pounds. Yeah. You know what I mean? So it's like since it's one of the smaller numbers out of all six lifts, if you don't have your best lift, you don't miss very many pounds on your total. Yeah. So that's the other side of it. Like if you hit 90% of your deadlift, then, well, now it's, you know,

double what it would be if you only hit 90% of your snatch. It's interesting because there's in each set of it, if you take the Olympic lifts and you take the power lifts, like the bench press, like you were saying, Doug, the bench press being the lowest number of those three, and then the snatch being the lowest number of the jerk clean or snatch clean and jerk you can kind of mix those up if you feel like you're going to hit a big bench press

there's no reason you can't hit that second it's not going to mess up the snatch if you do that third or fourth but you want to find something that you're just comfortable with it man when i did it it was like dude i just got to hit a. It was like just hit the number and get out of there. I don't need to hit 100%. I don't need to PR. But in a way, it's kind of like, you know, you think about it, it's kind of like golf. It's like, hey, let's just make par and get out of here.

I don't need to hit. I don't need an eagle today. I just need to hit par and I need to get to the next hole. So this doesn't hurt me. I would maximize the list that i feel superior on that's going to gain me the most poundage yeah and i would just kind of like you know skate by the ones who i'm not super awesome yeah what i did when i did my one-ton challenge you know i did snatch i got in and out you know yeah i didn't miss anything and then clean jerk same thing i

didn't miss a missed clean jerk for me like ruins. Like, yeah, if I try a big clean and jerk and it blasts me and I don't get it, it would hurt my squat and deadlift for sure. I can squat and deadlift every day and it doesn't bother me. But clean and jerk, a big one, it blows me up for some reason, you know. Like physically it makes you tired. Yeah. If you did snatch and jerk. My hips and back, yeah, it'll blow me up, you know.

Like, you know, if I'm getting up near that 400 range at my age, it hurts my back and hips. So if I do something technically incorrect, which is a good chance at this point in my life. Yeah. How old are you again? I'm 46. You're 46, and you're trying to clean 400 pounds.

Is that what you just said? Most people are in that situation. Can you still hit 400? I don't know now. I mean, I'm definitely mid-threes. We'll find out at the CrossFit Games at the one-ton weekend. That's right. See, I mean, I'll be somewhere between mid-threes and four.

Yeah. Yeah. The other thing that I was very aware of when I was going through my one-ton challenge was if you're too fired up, there's like a level not just of the – like on the spectrum of how fired up you are. If the deadlift and the squat are at like the highest, there's a real important transition to getting into kind of the more beautiful lifts. Right. The snatch, clean and jerk of I got to calm down and do this thing the right way.

And that's a really tough transition when you go from, say, squat into snatch. Squat, it's like, let's just sit down and stand this thing up. You can get angry. You see power lifters, it's like, ah, they're getting super fired up. They've got tons of pre-workout flying through. And then the next day, you've got to be this like zenful or the next lift you have to be this zenful olympic lifter that's hitting positions um controlled aggressive yeah it's kind of like you want to stay at you know if you're coming in and you're 100 aggression or fired up for the squat you've got this massive task ahead of 2000

pounds and now all of a sudden it's, let's go hit a nice lift. Let's calm this thing down. We just squatted. We hit a good number, hit a big number, and now all of a sudden, breathe a little bit, and let's move on to the next one because you've got really technical lifts coming up. I think a limit weightlifting is a lot what you said about fighting, very controlled aggression.

It's a very technical thing. You want to be motivated and know, motivated and aggressive, but not overly aggressive because you can mess up quickly. Yeah, I think if you're kind of too angry and too aggressive, then you can be too stiff at times. Like, I think it's important, you mentioned fighting, it's important in fighting to be relaxed and loose and kind of whippy. Like, you're at your fastest when you're relaxed.

Right. If you're too stiff and too tense, you get tired really fast. And you just don't – your punches just don't have the snap that they would if you were relaxed. I think weightlifting is very much like that, especially the snaps because it's the lightest and the fastest lift, especially like the transition from getting the bar to middle of your chest and getting all the way to a full squat and having arms locked out overhead. Like you have to be in kind of a a very loose whippy totally frame of mind yeah well and how many times have you coached an athlete and they come out like way too jazzed up not realizing hey you have six lifts to

do today on the platform yeah this is just number one chill out like go hit a number yeah feel good about your day because you got to carry that aggression and anger and even come from the powerlifting world where the meat is all day long you're not even dead lifting until later in the afternoon and like you come out and squat early bench in the middle of the day it's like man we just put an eight hour day in for nine lifts right and when you start to think about the total volume that you're putting into doing your one-ton challenge, it's like it's a big day. There's a lot of weight getting moved around. So your ability to be in shape or have the conditioning in a way to be able to go in and hit 95 plus percent plus the warm-ups.

There's a mental game that goes into moving really well, keeping really good energy levels throughout the day and then being technically proficient so that the snatch doesn't come up as a big x almost in your day yeah like you're not going to bomb out it's impossible to bomb out because your first 135 snatch could be your number right but you want to hit a good number you want to be inside 95 and if you're coming in just super fired up throwing barbells behind your head you can't figure out how to transition from squat deadlift whatever it is to getting into the most technical lift it's a it's gonna it's gonna be a tough ride i agree i agree uh so what we want to talk about here for a little bit we've coached probably upwards of a million snatches in this room right now probably i hope that number's right that would

be awesome like i just coached my one millionth snatch that's a lot yeah um there's there's kind of five big positions that we that we see as coaches um for me is you know getting off the the setup yeah we don't get set up we don't get our back right we don't get our hips in a good position it's going to be a very, very difficult process. Number two, kind of getting off the floor, that leg drive, making sure we're keeping a really good back position, keeping our chest over the bar. And then number three, transitioning into the second pull. I think the biggest difference for me in seeing a beginner and intermediate transitioning

to a very good, maybe elite level lifter is how well they get past their knees and set themselves up to be able to get into that power position. It's a very complex thing. It doesn't look like there's a lot going on in that position, but where your weight's at, how you're loading your hamstrings, how strong your back is to be able to stay over the bar. That's what we were talking about yesterday. It's an unbelievably difficult position to hang out over there because all that weight is just hanging on

your hamstrings right and keeping that back position um so that being number three um number four getting to that power position that universal position that everybody has to get to in order to be strong right um if you can't get there if you're pulling from too low, you're missing that spot, everybody's done it. Bang the bar into something that doesn't feel too great. Yeah. Or you can see it on a video when you don't finish because you're pulling too early. You don't have the strength to actually get into that position. And then the final one, the catch, where there's just tons of mobility, stability issues.

But the setup off the floor can you walk through in your mind i mean we were looking at pictures yesterday of you know that setup position and you see the best in the world and everybody seems to have right a different setup because it's so dependent upon limb lengths um balance kind of where yeah yeah but there are a few constants that we need to see right um do you want to walk through just a little bit of the setup and how people can just check those things to say, okay, this is a good spot. Now get tight. Now get ready to pull.

Here's what I'll do. I'll tell you the way that we start everyone, but then I'll also tell you the absolutes that I think everyone should do. So we normally start with the feet about hip width, but like you explained yesterday, that doesn't always work for everyone. It's a good place to start basically because it's where most people can produce the most power because you think about a vertical leap, where you're going to put your feet when you jump up high.

That's going to be where you produce the most power. But like I said, not for everyone. It depends on limb lengths hip structure number two would be you want to a good position a good safe way to know is my butt you know not too low or not too high is that we look at the elbow in relation to the knee that when they set up you know the shoulders are going to be above the hips and the knee is going to be either equal to or slightly in front of preferably the elbow that puts you in a good position to push off the floor versus pull very important cue right there a pulley will make your butt come up you know which we'll talk about during the

ascent here here in a moment but um you want the elbows turned out elbows out that's that's another absolute because when the elbows are turned out and you start to pull and then you extend at the top, it'll keep the bar in close. If you do too much rowing, I shouldn't say it's an absolute because some people do it and get away with it and do pretty well. But I would say if you look at most hook grip videos, it's a great way to do some research. You will see most people, arms long, elbows out. And when you break the elbow, it keeps

the bar close to your body. If your elbows are back, it can break and now it's in front of you. I'm a big fan of the early arm pull. Even though I shouldn't be. Only because it makes me feel more athletic in that I can quickly jump under the bar.

I can feel the pull a little bit more because there is more tension. But that's when I haven't been snatching for a while, and I just want to get under the bar real quick, and I'm just doing it. But when I actually, like yesterday, just again, snatched 105 yesterday. 232 for those of you counting in America. You keep your arms long, and everything's more whippy. Right.

You're much faster, much more athletic. Just like a boxer. He was talking about how the looser arms are going to be the snap. Yeah. Producing the most power when you punch. Same thing when you go under the bar. Yeah. I mean, a lot of people do that row that you mentioned, the rowing into the hip, more on

cleans than snatches. Right. some people do it on snatches like but for me like if i if i didn't grab collar to collar because i have long arms if i didn't grab collar to collar then i i probably would try some type of a row but with with the snatch i i have long arms so i just grab as wide as i possibly can right and that that makes a hit right on my belt line in that power position which we're coming to here in a second. But with the clean, I definitely row because I want that bar to just be a little higher on my hips. CJ Cummings does a lot of early arm bend. However, you know, Harrison doesn't.

Most people don't. I feel like CJ Cummings does it because he's so athletic. I would say more because he's got long arms. Even though he's short, he's got longer arms. It could cause problems. It means you might, you know, come into contact too low and makes it a little bit harder to get underneath. My favorite C.J. Cummings story, I was standing next to him in Reno at Nationals or the American Open, one of the two. And the girl that I was coaching was like, that's C.J. Cummings.

She was like nudging me. She's like, he's right there. And I was like, that 11-year-old boy that puts 350 pounds over his head, stop it. That's not the best in the world. 420-something pounds. It was like three or four years ago. She was like, that's him.

That's him. He needs to go find his mom. He shouldn't be in line at Starbucks. He doesn't need to be at a weightlifting competition. He just broke two Junior World Records this past weekend. Anyway, so like elbows out. Obviously, if you get in the position with the knee slightly in front of the elbow, your hips will be lower than your shoulders.

Eyes, you know, forward. I mean, that's not absolute, but it's where we teach most. You know, looking down can sometimes cause the hips to come up first, but most coaches would say try to keep the spine as neutral as possible with your eyes slightly forward, not up, not down, just kind of straight out. I think that's it, hips. So we talked about the feet, elbows, knees, good torso. Obviously, you want a nice, tight back.

I don't like to over arch because a lot of times people will say pull the shoulder blades back and really arch and it's going to cause hyperextension which is we we've already discussed in some other shows that that can be just as bad as like flexion so yeah i think that shoulder's back position is it means well yeah i know it means well tight yeah but i would say back then down anchor down and so do you teach much of like a dynamic start position not at first you know you know like that's something that uh will once they get those things you know down then we might but like a lot of the i mean you got world record holders who don't do that yeah so like you know

does it help maybe a little bit but here's the thing is that if you mess up, which we're about to talk about, that initial pull off the floor, well, then you can kiss everything else goodbye. So it's really not as important to get a lot of force off the ground. It's more important to be in a good position because then the start position sets up this first pull. The first pull sets up the transition. Transition sets up second.

Second sets up third. Well, look at this segue. Let's get into the first pull, Earl, where people are just getting off the floor, getting to their knee before chaos happens, and they've got to start really putting some speed on the bar. Where are a couple places that we can, you know, you start to see a little bit of the balance getting off.

This is where it goes wrong. Yeah. Like 90% of misses is right off the floor. Are you one of those coaches where you see somebody just a quarter inch off the floor? You know it's a miss. And you know it's a miss. Especially if they're at 95% or above like we talked about. It's a balance thing.

Absolutely. You can see their hips just a tiny little bit. Yep. Or the bar drifts forward just a tiny little bit. We like to get right off the floor the bar going back yeah you know the setup something i should have said is like you know if you look at the shoelaces you want to set up with the bar you know right at that first shoelace and we like to say toes slightly out put you in a better position and it puts if you push the knee in alignment with the toes it it makes it easier to get yeah around the knees you know so in that first pull the first thing you should you should think about is bar coming back so a little squeeze with the lats

you should start to move the knees out of the way you know clear the road i think that's yeah pierce demons is all right clear the road you know so keeping the good torso angle now a lot of people will say that the shoulders and the hips that angle should should not change but i think it's safe to say if you look at most videos it can change a little bit yeah but whatever you definitely never want the hips to get equal to or for heaven's sakes not above the shoulders yeah so keep a good angle with the shoulders well above the hips bar coming back sweep in pushing with the feet not pulling a pulling that that external cue will cause people to really yank the bar and the hips to come up but if you do this if you guys are listening if you do

this if in that first pull that bar comes back your knees go out of the way the good torso angle remains there's a really good chance you're going to make that weight. Yeah, the balance of the foot is something that's very interesting. We've always kind of seen that diagram of when you're on the floor, when the bar's on the floor, it's supposed to be a little bit forward. And then as we come up and clear the knee, that weight transitions into the forward piece of the heel, the most midpoint of the heel and then as you transition it shifts back to the middle to drive straight up and that's a really tough

position because man it's it's the balance you have to be strong right to maintain that balance to keep your full foot flat on the ground and be able to control the weight for as long as possible for as long as possible but keeping your chest over the bar we'll get into that as well um like an early jump or whatever it is but keeping your chest over the bar for as long as possible if you can't do it and you don't have the strength and you start to like i hate seeing someone that's in a great start position and all of a sudden they're not they don't have the back strength to actually be able to get the bar to their knee right stay over it, and then – And keep it close. Yeah, and what do they do?

The chest comes up instantly. Then they get behind the bar too soon, the bar goes out in front of them. Yeah, the hips fly out, the bar is going way in front of you. One thing I'd like to add is that if you guys will do this, if you will just think about pushing through the ground with your entire foot while sweeping the bar in, the bar coming in will put the weight where it needs to be on the foot. Versus like people trying to think about, you know, okay, now I'm on my, you know, I'm on the ball of my feet.

Now I should just back to my heel. That happens automatically if you push your whole foot through the floor and you sweep the bar in. The bar, you know, where the bar is, the center of mass, is going to determine where you're pushing through your foot. Yeah. I think you talked about it yesterday too in the squat when it was, you know, driving your toes and your heel into the ground. And that way you're really getting the full foot.

Right. And all of the strength is coming from driving with the entire foot there. It's a balanced approach to being able to get off the ground. You should consider, like, the floor being like a leg press. Just like shove it. I was always taught to push the floor away. Absolutely. You're not pushing yourself up.

You're pushing the ground down. Right. And for some people, little cues like that can go a long way with someone. If they're not getting it and you just switch the language around, kind of like you just did a second ago. You were talking about if you sweep the bar in, then you'll automatically have that center of pressure on your foot rock more toward the heels, and then you end up in the right spot. And as you said that, I was like, I never try to explain it like that to people

because I always say the opposite. I'm like, as you go through your first pull, you're going to kind of rock to your heels. And wherever your center of pressure is on your foot, the bar is going to need to be over that center of pressure. It's like the same thing, just like attacking from the other from the other direction and some people might get it with one explanation and totally not with the other and vice versa i gotta show you guys a crazy video um unit ryan grimlin who's one of my stud youth he's actually the number one in the country everyone talks about morgan morgan is amazing. But Ryan is ranked number one right now. He's a year older than Morgan.

But one day he was snatching, and it was from low blocks. And I was saying, look, push your feet through the floor. Push your feet through the floor. And he got it. And he saw the video. It's a cute thing. He's like, Travis, Travis, I get it. And he hits his massive PR.

Did you see the floor move? Yeah, yeah. It was like, it was. I pushed move? Yeah, yeah. It was like – I pushed the floor away from me. It was the cutest thing I've ever seen. I love my young ones, but yeah. The kid's really strong. He moves really well.

He does. But, man, once we get off the floor, assuming everyone's kind of, you know, got the back strength, the leg strength to stay in a good position, getting to their knee, chaos. Chaos ensues. We've got to get our knees out of the way, be able to get the bar to our quads, and then the ever-important power position. But how do you explain that knee position there?

Really, if you will do this, if you will continue to push and pretend your legs are really longer than they are. So really pushing the legs completely. If you can push your legs until the knees and everything is completely vertical, everything else will happen. If you can do that, if you can squeeze the bar in close, maintain the good hips and shoulders. Meanwhile, extend at the knee. Everything from there will happen automatically because there's nowhere to go at that point except into the transition. It's just when people transition early. The knees aren't extended,

and they just start to go behind the bar too soon. It's going to kick it forward. But if you can be patient, you'll hear us. You'll hear me say patient to my best of best athletes. Yeah. 200 to Nathan. You'll hear me say be patient, meaning push until your legs are straight. Yeah. If you can and stay over the bar, then the transition will happen automatically.

Yeah, and we'll get into a little bit of this in the programming piece, but if any of this is like a difficult thing to listen to and then kind of try and implement into your training like go grab a barbell and put 40 on it and put the bar just below your knee yeah and as you hold that isometric your body is naturally going to just shift into a stronger position to just be able to hold it there because you may if you're just taking things off the floor or you're just going right into snatching because it says snatch on the program but you're you keep missing the the pieces and you're kind of hard wiring these bad movement patterns you know just hold the isometric below your knee and your

brain will instantly say oh i need to get my hips in a better place oh the balance on my foot sucks right now like if you're too far back on your heels you'll instantly you know hold the bar there for a little bit and your body will instantly find your midfoot um it's that way you can you can feel your hamstrings pulling um it's a it's a really easy way to find that position and really create that brain body connection one of the best ways to strengthen that pull you know through from the ground to actually to to the hips is to do hangs but slow eccentric. That's really the only way to strengthen that. Where it relates, you can do clean pulls, of course,

but as it relates to the snatch itself, doing like two to three hang snatches with five-second eccentrics is a good way to build and also to start to slow it down and understand I should be here at this point, I should be here here at that point so you're starting standing or in the power position and then you're you're doing essentially a slow rdl and then once you get to the bottom position then you're exploding into a full full snatch yeah that was straight from pierrot's demon three-time gold medalist though and that was my favorite way to do it because you get a big big stretch reflex big stretch reflex love that so which is Love that. Which is important, you know, staying over the bar, too, back to that transition.

When you completely extend, you've lengthened the hamstrings, and you get way more power going into that second pull. Yeah. But then we've got to start putting some speed on the bar. Yes. Getting the bar to our quads, making sure those lats are engaged. Just what are the pieces that we need to, if there's a checklist getting into finishing that second second pull or you know starting the second pull um tight back

tight back making sure your hips stay over the chest stays over the bar right as much as possible because that's really um you know if you're a crossfitter out there and you're not doing a lot of horizontal pulling and you're not doing a lot of rows that's where we really start to see a lot of issues come in where people just don't have the back strength to maintain chest over the bar and then it gets really crazy because you rush through every week of their they never go through a week without doing rows and rows in all the directions barbells dumbbells ring rows everything yeah kettlebells you know we do trx's like we do rows every single week yeah you know sometimes two to three times because of the importance of back strength yeah if you can't

hold your chest over the bar maintain that position throughout you know basically until the power position yeah and even we were looking at lu zhao zhang yeah he's over the bar literally until be flat on the ground until the last tiny little second before he opens up. His technique is perfect. Yeah. What I consider to be perfect is very debatable. But like I said, there's some things that are not. Getting that power position to, that's not.

Knees bent six inches with a snatch bar into the crease of the hip. Making sure that everything, the arms are, we of the hip, you know, um, making sure that everything, the arms are, we like to say traps down, shoulders down, elbows out, arms long. And that way we use the arms and the traps to begin that third pull versus like shrugging up, pulling up because there's nothing to initiate that downward motion. Yeah. I found that when I'm, if I'm doing more of a hip clean

where I get that little bit of row and the bent elbow, I don't get nearly the plyometric effect out of my traps that I do when I have straight arms. If I have straight arms and my shoulder blades are down and back, when I go into full extension, hips, knees, and ankles, then my traps get a little stretched down, and then I get that stretch reflex. The muscle fibers lengthen.

Muscle spindles feel that very quick lengthening. And then just like when the doctor taps you on your knee and your quad gets that quick stretch, your quad automatically fires. Those muscle fibers are involuntary. And you can't fire them of your own free will. You have to get a quick stretch, and then they'll fire automatically. And so if you get a very fast extension and you have very relaxed arms, you get that little stretch in your traps, it will almost sling you under the bar.

Yeah, which is the most important part. That's when it feels like butter. That's when it feels so good. That's when it feels like the perfect golf swing, perfect at-bat in baseball. Yeah, and if you can't really maintain those positions, that's when things really kind of get weird because the hips fly up too high or the chest flies up too high. And then the bar, that's how the bar gets so far out in front of you.

When you're at 95% above, that is a wrap. Yeah, and you talk about like you can see 90%, 95% of your lifters, if they miss something off the floor, I think the transition to the knee is even more apparent because as soon as you – if that heel comes off the ground, like a quarter, tenth of a a second you just catch that little glimpse of the heel that means the balance is off yeah they're not their weight isn't positioned in their foot properly their chest is going to come up early the hips are going to fly through too early it's going to fly out in front and it's just such an easy tell that someone either doesn't have

the back strength which is a massive piece of the programming that we're going to talk about but you know being strong enough to just maintain position so many people think that these like complicated lifts have to do with being faster being stronger whatever it is but what you need is you need better positions and the only way to get into those positions is just get freaking yoked yeah let's learn how to control a barbell properly you got to dance around it and it's got to be fast it's got to be smooth and, but it's a lot easier if you're stronger and you can control the bar in all these positions. You see Lou, he's jacked.

I mean, there's a reason. That dude, which the biggest thing I've learned from the Chinese is they're very similar to Westside Barbell. They do accessory movements. I mean, the week of. They'll be in the training hall still doing their dips, still doing rows, still doing the plate lateral raises yeah i mean there's a reason why they're so jacked as they are yeah it's not just from stats and clean jerk at all you know yeah uh power

position the universal yo actually before we go into the power position uh regarding the transition i'm curious whenever i watch slow motion videos from the side of even elite lifters, a lot of times when they're going from the first pull and they're pushing their knees into the bar and they're transitioning to that power position, a lot of times their heels are coming off the ground as their knees are coming forward. Yeah, it's definitely not everyone,

but it's a high enough percentage where I wonder if people intentionally teach it or if they – I never did. I said it probably it very well may happen but i don't emphasize trying to do it try to stay on my heels as i transition as much as i possibly can and then once i'm going into extension during the second pull then of course my heels come off the ground and i'll i'll planter flex my ankles but um do you ever teach rocking to your to your toes early just to get the center of pressure in front of the bar? That way they're more likely to pull it into themselves?

No. Into themselves? The goal is the feet flat through the floor. I mean, there's some pretty good research. I think if you've talked to Coach Waxman, there's some pretty good research about there's way more power produced with a flat foot versus going going to the you know to the toes or balls of the feet too early but i mean people do it you know there's exceptions and there's not many absolutes there's a world record set just the way you're talking there's way more world record set by keeping the feet as flat for as long as possible like lou i showed you out there that dude is flat

until the last second literally until he's starting to extend out of that power position, which is beautiful. So is Nathan. Hunter is a little early sometimes, which can cause issues. She's obviously a world team member. She's pretty good. But one thing that we're trying to teach her is to keep flat pressure through the floor. She gets impatient. She's so forceful and strong.

She relies on that sometimes versus patience and getting to the floor she gets impatient and she's so forceful and strong she relies on that sometimes versus like patience and right through floor i mean similar to how people some people say you never teach a double knee bend but it's but it's gonna happen automatically you do your first pull and then you go to you go to jump or whatever however like however you're trying to simplify it that double knee bend is in there somewhere right but if you try and teach it kind of messes people up like they overthink it and now they're confused and yeah and things like that i remember probably 10 years ago uh this this bulgarian national caliber lifter uh was around and he was like oh no no no you you push your knees under you rock straight to your toes and we were like whoa like that was like the opposite of what everyone's ever told me to do but

this guy was like you know world-class lifter from bulgaria like you know one of the one of the places where weightlifting is really really big um but and i never i never thought about that or considered it i feel like it i feel like with with beginner lifters especially it's just going to mess them up yeah i wouldn't you know how do i say this politically correct but with bulgarian coaches or athletes you know i think they're good for other reasons not necessarily because they're technical not necessarily because they're really smart, but they were just good in the era where you took drugs. I'm just being blunt.

This is real with you. Like the 80s. Yeah, it's like they were loaded to the gill. They were strong because they were, you know, on the good stuff. Yeah. You know, like if you look at what is happening now in America, not to get on too big a tangent, but quickly, is that we're starting to meddle at every international meet,

whether it's senior worlds, junior worlds. We're meddling now. We just destroyed the Pan Ams because drug testing is tighter. So, like, the whole era of, like, thinking Bulgarian coaching and Russian coaching is so superior is over. Like, they would have meant two now. I would go to American coaches way before I would any. It's almost like you have an advantage now that the testing is tighter.

You've been doing it for a long time. I'll go toe-to-toe with any Russian or Bulgarian coach or Chinese coach. Damn. Damn, Mash calling them out today. Absolutely. It's a big morning. I do not glorify. And he's got his Team USA shirt on today.

Right. Sam, come get me. Yeah. Absolutely. Yeah. And he's got his Team USA shirt on today saying, come get me. Yeah, absolutely. I would take Spencer Arnold, Sean Waxman, you know, over any of those dudes any day. Yeah.

So Kevin Simons, so, yeah, over any of those dudes. That's awesome. Power position. We've got two to go. We're talking power position and then we've got the catch. Getting people to the power position. What's a little bit of the coaching cues and making sure that, I mean, we talked about it yesterday, talked about it a couple times today already,

but that universal position of making sure you're getting the bar to your hips, everything is moving up instead of out. If you're not strong enough to maintain that position and pulling that bar with your lats into your body as much as possible, start to get that thing out in front of you, pushing off, driving off your toes. That's a great point. Most people squeeze the bar in off the floor and then they stop. But you should really continue to squeeze the entire time,

right until the bar meets the hips. Then you can chill. But that you should squeeze until those two meet. It should be, if you can, feet flat. You saw Jordan, even one of my better lifters does more what you said he goes to the toes but i definitely don't teach that you know but if it happens naturally and you're breaking records all right if you're continuing to progress shut your mouth yeah right but uh so in a perfect world feet flat

through the floor you know knees bent four to six inches. Towards the almost vertical, but still shoulders slightly over the bar. Shoulders down, arms down, elbows out. That's the position to be. Eyes straight ahead, relaxed, not tensed. I think that you view that power position as basically kind of conceptually

the same exact position that you're going to be in when you're at the bottom of the dip for the jerk. Absolutely. The power position for the clean, power dip for the jerk absolutely and you know the power position for the clean powers for the snatch and the dip of the jerk all the same yeah relatively yeah within a couple you know inches but yeah yeah different goals but like as far as especially like lower body like torso hips knees and ankles if you took a photo you couldn't see the rack position versus the arm position right then it looks basically the same thing it's about the same thing so and then that's where everything extends at the same time then then crazy happens no one even knows what happens in the middle right get a big jump yeah almost high and outside if people can't get to that

power position a lot of times i'll have them just put the bar in the rack position or put the bar in overhead squat position with something that's really light you know like 30 percent of their max whatever it is like something where there's a little weight on the bar and they can feel it. They'll say, okay, just go ahead and just drop it down to your hips. They'll take the bar from overhead and snatch and they'll drop it down and they will catch it perfectly in that power position.

They're catching it in that power position because that's naturally by default the strongest position available. Correct. That's a beautiful thing. I just learned something. That's a great idea. Yeah, they're not going to catch it bent over with the bar touching middle of their thigh because that's a horrible position

to try and catch a weighted barbell with, but they'll catch it right in their hips. Hurt the back. Yeah. So now you're in a great position. Your back is safe. It's neutral. It's vertical.

You're in a great place to produce a ton of power. Where we all know is where the most power is about to be produced and if you feel yourself pulling from mid thigh and getting you know jumping your number one problem is you're just not strong enough like there's a lot of things that you can just solve by getting stronger it really that's a good point you know even our lift just like hunter is you know still getting stronger and so she. So I think she's ready to do something awesome. Yeah, and that's one thing I really love about the program is it's a full-body strength program

where we're just working on specific lifts every eight weeks because the majority of this is you've got to just get stronger. You've got to get a bigger, stronger back. Your glutes and hamstrings need to be bigger and stronger. And all of a sudden, these positions, Olympic lifting is like that thing, very much like a golf swing, where it's like, you could focus on all of these other things, but no, if you just get stronger, you'll hit better positions. You'll be able to control the bar better. You'll feel more comfortable with the barbell in your hand. So instead of focusing and watching every single

YouTube channel with all these funky little drills and how the best way to get, how about just start rowing more, get strong, find your hamstrings. Power position's not rocket science. Once you have the ability to maintain the bar, have strong enough lats to pull the bar into your body, and you've got a big enough back to stay over the bar as long as possible. Yeah. Right. Assuming you have good mobility and you don't have any, like, real restrictions that you're going to have to go fix, techniques should only take you kind of a year, two years, to get, like, 90%, 95% the way to as good as it's ever going to get. It's going to take you another 10 years or 20 years to get to the 99% or the 99.99%.

You're right. But the first couple years, you can get 90% the way there. Yeah. And if you fix that last 10 i don't say say you snatch 185 and like you fix that last 10 and it and it adds 30 pounds to your lift well if you instead of taking 10 years to fix that last 10 and adding 30 pounds like you really should be focusing on for the next 10 years is getting as fucking brutally strong as possible plus that will make it easier to get that 10 yeah like why is nathan and and Morgan so good?

Because they're really strong. Nathan squats 705 pounds. Morgan squats 570 pounds at 15. It's so easy to teach them. And with limbic lifting, there's people that are very good at it because they've got perfect limb lengths, perfect mobility.

You see them sit in a squat and their femur is four inches long so they sit down perfectly and it's just everything the little midget arms yeah that's not most people those people are genetically supposed to be snatching and cleaning and jerking so the rest of us that don't have perfect mobility and perfect limb length and perfect everything category let's just go get stronger right and be 90 of the way there be 95 of the way there feel what it's like to have that whippiness under the bar nice and relaxed long limbs speed under the bar get brutally freaking strong and that way you can just be in the right

spot right i think there's a lot more people that are 90 the way 90 the way through their their technique journey so to speak. And way more of those people exist than people that are 90% at their maximum capacity for strength. Like if my physical potential for my back squat, like if I trained my whole life to be as strong as I ever possibly could, and every piece of my training and recovery and everything was completely optimized. I had no other responsibilities. I could dedicate my entire life to training. Maybe my back squat one rep max could be 650, say that. And I only squat, we'll say 350 or 400.

I could double my strength. But if I'm 90% the way to good technique and fixing that last 10%, it's only going to give me an extra 30 pounds. Like more people have greater potential to just maximize their strength and maximize their technique. You got to do, you got to do both, but at some point you just need to focus on strength.

And as our goal being to just get people brutally strong and test it through the one-time challenge, like that, that's it. Let's, you know, we're going to work on your technique. We're going to build a program that has all these accessories and techniques and positions in it that we want

to be very good at it and we're going to get better at them you know one percent at a time but man let's just go get really strong and that way we can start hitting some numbers that that get us to the 2 000 pounds i can't remember exactly where i saw this but it was a it was a world-class olympic weightlifter and then a world-class strongman competitor was like, I could probably beat you in a five-rep max on snatches or cleans. I think it was cleans. And the weightlifter only did five more pounds than the strongman. The weightlifter looked amazing when they were doing the list, like they should. The strongman competitor was just basically like continental cleaning a regular bar.

I know what you're talking about. You know what I mean? cleaning a regular bar. They just pick it up. They're just freaky strong. Imagine if they had good mobility. Thor Bjornsen or whatever. That guy's such a monster. At some level, just being really strong solves a lot of problems. One thing being strong is not going to help with. It's going to help have the weight overhead,

but getting into that catch position, you've got to have... There are some just basic mobility and stability requirements of even if you're catching it in a power position or catching in a power snatch, getting your arms over your head. And I think this is one of the things that is so fun about testing the one-ton challenge is that we have to find people that are well-rounded barbell athletes. Sure. And powerlifters coming in that may have a 400-500-pound bench press,

you might have hit the highest range of motion for where your arms go. And if they don't go over your head, snatch a 135 is going to be tough because you can't catch the bar. Can't catch it. And 135 pounds in front of your body. Heavy. Super heavy. Heavy.

Unless you're Thor, you're probably going to drop this. Unless you're upright rowing 135 with a barbell, heavy. Yeah. I think that the third pull, which we're talking about, the getting under and the catch position is my favorite, and I do think it separates the good and great athlete. It's like it starts with the transition between the second third pull like um it's like how long you know do you stay at the top because the minute uh studies have shown the minute your

hips open you know when you stand up when your knees and hips i mean yeah knees and hips extend you know at the same time the trajectory of the barbell is determined so anything you do extra is wasting time so the people who have the best timing like um i'm trying to have not travis cooper but james tatum yeah his best uh quality as a lifter was his timing between you know his opening up at the second transitioning to the third his best quality was the time he had perfect cat-like timing and he wasn't super mobile he wasn't super fast or strong. He just had great timing. So, like, you know, the goal is the minute you open is to sit under the bar.

Pull, rip. I like to say rip under the bar. And the speed of which you get under it, you can make up for a whole lot. You talked about plantar flexion a few minutes ago which i agree it happens most of the time there's been some really good lifters who don't plantar flex like cockus feely doesn't plantar flex very much nor um vardanian doesn't either not nor but his dad who just passed away who he barely plantar flex at all but here's what i here is what i say um when your knees and hips extend you know the the gastrocnemius is is aarticular muscle, so it crosses the knee and the ankle.

When the knee extends violently like that, most people are going to go into plantar flexion, the degree of which is determined by where it attaches as it crosses the heel so if it touches say i'm making a number up five centimeters then you're probably going to plantar flex pretty hard pretty you know extensively if it doesn't it probably won't be as pronounced so like you know we just like when you vertical leap you don't really think about doing a cat i don't i mean i have a really high vertical leap you don't think about doing like a calf raise it just happens yeah yeah so we don't teach about we don't think about doing like a calf raise. It just happens. Yeah. So we don't teach about, we don't tell people to really push hard, you know, up onto the toes. It just happens. Yeah. Because it can cause people to delay at the top.

If I really think about, all right, let's do a calf raise, it's a delay of which you could already be transitioning under the bar. Because when that trajectory stops, there's a moment in time the sweet spot where you can pull against the bar to whip your body underneath right i remember seeing some where they were comparing world-class lifters and the one of the things that correlated um the most highly with with podiuming at at the event with being one of the better people out of all the best people being that that top like 0.01 percent of% of the.01% was speed under the bar. It had one of the highest correlations out of anything.

Totally. It was that Luis, the dude from Columbia. He is so fast. Of course, CJ just whipped him, but it's a whole other story. I used to watch those old Ironman videos of all the best. Dude, Vanev was so fast under the bar. And then these days, who's the 85 kilo Egyptian guy? Oh, Mohammed. Yeah. Yeah, yeah, yeah. He likes Hunter, under the bar. And then these days, who's the 85 kilo Egyptian guy? Oh, Mohamed.

Yeah. Yeah, yeah, yeah. He likes Hunter, by the way. He's like 10-0. Yeah. But yeah, he's so fast under the bar. Every time I scroll by his Instagram feed, it's like he's pulling pretty normal, and then he's just like just lightning under the bar.

I'm like, whoa. It almost catches me off guard. I kind of like expect him to do it at the bar. I'm like, whoa. Like it almost catches me off guard. You know, I kind of like expect him to do it at this point. I'm like, Jesus. When we were at the World Championships a couple years ago, like the crowd, like when his first lift of the day, you know, and it's the first lift of the day, so it's like extra light.

It's not like his one rep max. And so he's essentially guaranteed to get it. Not always guaranteed. But anyway, when he pulled himself under the bar, It was not like his one rep max. And so he's essentially guaranteed to get it. Not always guaranteed. But anyway, when he pulled himself under the bar, like the whole crowd went, oh. Like there was ooze and awes. He wasn't even done with the lift yet. Everyone was like, holy shit.

Do you fucking see that? It's like watching like an NFL running back like run. And then you see the really, really fast NFL running back. Like the difference between like number one and number 16. You like well that's different against some other yeah right yeah i forget who it was that they were they were talking about it was emmett smith or barry sanders something like that and uh his they were they were measuring his sprinting times like on a laser you know laser yeah um timing so it's really really accurate and it was like his two percent or sorry his two yard sprint was 50 faster than like everyone else on the team something like that just like crazy explosive out of the block so to speak so like if he's just hitting like you know five yard ten yard runs like he's he's doing those very short sprints way harder than everyone

else yeah the thing i'm most excited about seeing in jamaica when we get there so yeah the real fast people not just your fast friend the real fast people so to finish up the third pull um and one thing too that can help is like you know when you jump most people go from hip with the shoulder with most you know not all you know some people don't move much at all but you know fine most people are faster if they move their feet out. And the way they do that is key. It's like when you transition, you don't like – a lot of people do donkey kicks. They bring their heels towards their butt, whereas we teach bring the knees up. So it's like you lift your knee up and go out.

And you can pull away faster. Do you feel like that helps people kind of in their finish stay over the bar instead of that i feel like bringing my knees high you have to be driving out of your heels which keep your feet flat on the ground and then bring the knee up and then you get the feet flat once again yeah when you do a donkey kick that's when people do like they catch it on the toes or on the balls of their feet that's a terrible number one that's really rough on the knee number two it's just it's a bad position to be in yeah when you lift them up you get the foot flat down the feet flat down in that in that nice little bit wider base yeah and it's faster there's nothing like a lot of people when you don't move your feet as you're

pulling down your feet your feet are pushing up so it can slow that chain you know the transition on the bar yeah but when you jump it out you know it's not only do i think it's a little faster but um like muhammad really jumps him out and it lifts his knees he's a great example that luis cameras i'm blanking out his last name the colombian he lifts his knees and he's so fast but uh it also that wider base is like a triangle now it's like you know that's the the pyramid i mean the pyramid is the most sturdy um structure there is yeah so you know your feet are a little bit wider than, say, your torso. So you're nice and stable.

Plus, your butt can sit lower. It can sit in between. We like to sit your butt straight down in between your heels, as close to your heels as possible. Yeah. Well, all of this can confuse the ever-living hell out of people. Oh. And when we write a program to get you good yes at snatching we kind of focus on a

couple things like we want this athletic movement to just happen we want you to be able to hit these positions because you've practiced them so much that we don't have to think about uh well my weights in the front foot and now it moves to the back like you were talking about earlier we want it to be this smooth flowing whippy movement where you're incredibly strong over the bar and incredibly fast under the bar. Right. And that's why we wrote the eight-week training plan because we want to hit these positions, get you strong as hell so that you can maintain these good positions, and then we get to snatch big weights. Plus, we'll be working on a lot of this throughout the entire year. Yeah.

So, like, you know, that power position, you're going to be doing a lot of that right out of the gate. You know, so you won't have to really think about it you will have been in those positions so many times throughout the year when you get to the you know the finale of doing a max snatch it will be like butter you've done it so many times and like a lot of times i you know i think um i just wrote an article on this too that um verbal cues are good but not as good as doing a drill where you don't have to say a word and like so i've put the drills in there so you don't even know you don't know what's happening to you but what you're doing you're getting better at snatching because i'm i forced you to by the very drill you're gonna use yeah we we want it it's almost like when

you're watching coach's eye and you can put those little dots on the bar path and then draw the line around them your brain needs to know where those dots are as you move in space right without a mirror in front of you without anything going on well if you want to lift with a mirror in front you get after it but um like you're you want your brain to recognize where those little dots are along the way without thinking about them absolutely and it's hardwired movement patterns so so we don't have to worry about it then we just worry about like doug said get to 90 95 of the the perfect technique and then let's just get strong as hell real strong if if someone is is having trouble hitting a certain position do you do you often have them pause in that position it's the best isometrics which you know our our group

is going to be doing a lot of pausing slow slow eccentrics. But, yeah, whether you do slow eccentrics is one way to get better at certain positions. But, you know, I like isometric contractions. Sometimes we'll even do it where we pull against pins, you know. So, like, say they're weak or they're messing up right off the floor. So we'll put in the power rack, we'll put the bar in the power rack, put pins, you know, two or three inches above the bar, and pull into the pins and hold five seconds. Yeah, isometrics is the best way to strengthen a joint at a specific angle.

Yeah. It actually works, too, not only at the angle, but a few degrees above and a few degrees below that angle. Where's kind of like a sweet spot on rep range for that practice side of things and building in the strength piece? Well, if you're going to do just like that, like the the pulls you could go to fives you know because it's just a pull you know snatching itself i personally i'm more of a three and down and really two and down i love the three yeah i mean three is is brutal i at least do not like the threes but doubles my favorite yeah by far yeah

i think i like multiples i think if i was to change power lifting at all it would be we wouldn't compete for one rep max we compete for doubles it changed a lot it changed a lot of things yeah because the this the aggression of the first one can push you through yeah that second ones you better be just brutally strong to get through that i am really it's a big different world for me if i go from one to a two rep, it's totally different. I'll go, I dominate most people in a one RM, say front squat, even old and my age.

Go to two RM, changes everything. It's like, Conditioning. Yeah. I have to work for four more seconds? Bullshit. Jordan Cantrell,

like I, I can out front squat him by quite a bit. We go to a double and we're almost even. Isn't that weird? Wow. That's great.

Accessory work, is there going to be just kind of a ton of upper back? There will always be upper back in all my programs. You will always be doing rows. You won't always be doing pull-ups. You will do some. Sometimes pull-ups is like, this is something

that we'll tell our coaches too. If people are getting too internally rotated where it's not so bad for benching but it's bad for snatching you know it's a good at that point to back off you know pull-ups because it attaches to the front and so front of the the head of the human so it can actually be a part of this internal rotation yeah so um you know but so i don't do them all the time. However, rows is a different. You got to row. Yeah. Rowing creates gigantic backs.

Rowing properly, too, like staying in a good position. I like the kettlebell, the batwing row. Are you familiar with that? Yeah, it's just like a seal row or like a bench row. You lay down on a bench and put your elbows very far behind your back. Trying to keep your shoulders retracted and suppressed. That's the great position we talk about, together and down. A lot of times people will row and they'll start to internally rotate,

and that can cause bad positions for the thoracic spine and everything else. We have a lot of those bat wing rows in the programming. Oh, yeah, we do. I put them in there. I love them. It's my favorite. Plus, when you pull the – I learned this from Dan John, who's my – He's got a big back.

We'll give him credit for the big back. Has he been on your show? We have not had Dan John on the show. Probably wasn't in the middle of nowhere. I got to go all the way out to, like, Wyoming or something. Utah. Utah. He is the best.

But anyway, he's the one who taught me that we're good buddies. Yeah. The bowing row. And like trying to like pull your thumbs literally into your armpits. But it's so great too for – Romboy's can get weak pretty quickly. But like it's a great way to strengthen it. Because Romboy's only –

they only are engaged those last few inches of contraction. So like getting that big contraction, it's like I can just feel it. You do that and you feel your back like – That's one of the reasons i actually really like learning from pokalski and watching his videos on training your back because he's so interested in the stability piece of the shoulder so that you can actually activate instead of compensating with all the muscles that you don't really want or the muscles musculature that's like not providing the most benefit and it's interesting coming from like a body world. He's a giant, but he's still incredibly strong. And the reason he's incredibly strong is because he's able to focus on that stability,

getting your scap in a really good position, and pulling from there through a full range of motion. Ronnie Coleman said everybody wants to be a bodybuilder. Nobody wants to lift these heavy ass weights. They get a lot of, except the guys I just learned that don't have to do legs, the physique competitors that don't do legs. I like all the bodybuilders now except those ones. Yeah, I mean.

But they have great abs. I bet they get laid the most. One of them is my boy, but I still get on him by training his legs. Yeah, right? That's why they avoid my gym now. That's funny. Well, make sure you get over to the one-ton-challenge.com, the snatch, make it your asset, get inside the program.

Coach Travis Mash has spent a ton of time putting this eight-week block together for you. I'm incredibly excited to see you guys go from where you're at today, getting this full-body strength program, the eight-week block inside the one-ton training plan. But if you go over to the one-ton-challenge if you go over to the onetonchallenge.com, theonetonchallenge.com, make sure you get your current PRs in there.

That's the base of where we're at. On top of getting signed up for the leaderboard, finding out where you're ranked in the world of all the strong people, you're going to get the One Ton Challenge Starter Kit, which is going to walk you through the history of the One Ton Challenge, where it came from, why this test is our answer to how do we test the lifelong pursuit of strength.

How do you know what a barbell strength athlete, how do you know you're doing it? You don't have to go to nationals. You don't have to go to the Olympics. You don't have to go to the CrossFit Games or the biggest powerlifting meets in the world to be strong. And we want to find all the people that are really dedicated to this life. So get over to the one ton challenge.com, uh, get your PRS in there,

get the starter kit. And, we have a big launch coming. We do get you on this, the one ton training plan. Uh, by the way, on the,

the one ton challenge starter kit, there's a section in that, uh, in that ebook where there's, uh, it talks about technique for the snatch. And there's a, like that uh in that ebook where there's uh it talks about technique for the snatch and there's a like a five or six part video series uh technique wild videos you know 10 minute videos ish that break down all the components that we just talked about where there's a there's an overview video there's a transit sorry there's a setup first pull transition

second pull catch and recovery videos there's separate videos for each one of those things where we're actually in the weight room, bars in our hands, like demoing the movements, talking about faults, technique, the whole thing. So if you really want to dig in and just hearing us say it, you can't picture what it's supposed to look like, those technique videos are very detailed. They're all linked inside the starter kit. Hundreds of thousands of views on them over the years. Definitely.

Get over to the one-ton-challenge.com. We've got a big launch coming for you. What day are we opening the cart so people can get on the program? Yeah, people that have put their numbers on the leaderboard or downloaded the starter kit, they're on the VIP list. So Monday, May 27th is the early access registration for people that are on the VIP list only. And then the next day, Tuesday the 28th, we're going to announce it to our entire audience, social media, email.

All of our partners like Travis and others are going to announce it to their audiences as well. Everyone in the program gets coached. So we can only accept so many athletes. And registration is only open for a short period of time, for about a week or so. June 6th is a Thursday. That is the last day that you'll be available to sign up, assuming we're not sold out by then, which we very well may be. And then we'll launch this program multiple times throughout the rest of the year. So if you don't sign up now, then you'll have to wait a couple months. If you're

interested in the program, you'll be able to sign up whenever you want. So May 27th is VIP. May 28th is open cart for the entire list then it shuts down on june 6th and then the athletes start the following monday on june 10th i'm gonna make you strong as hell uh if you missed the prologue with john cena make sure you get over there just a ton of history on um what that monster does and where the the origination of the one-ton challenge week one of the one-ton challenge season onbell Shrugged was last week, and going over all things squat. So make sure you get over and check those out if you haven't already.

Snatch this week, and next week we're going to be moving into something I know very little about and was absolutely terrified when I was going through my One-Ton Challenge, getting into the bench press. I need to learn how to do that, and that's why we brought in Coach Travis Mash. We'll see you next week. Bench press, theonetonchallenge.com. We'll see you guys next week. Shrug family, that's a wrap.

Going to get strong now. Talking about snatches today. Hope you learned a lot. Can't wait to get the one-ton training plan out. We've got tons of people smashing the leaderboard. 225, 135, that's the magic number. It's hard to get into the one club without snatching two and a quarter and 135 for you ladies. So let's start getting strong.

Travis Mash is launching the one-ton training plan on May 27th. Make sure you get over to one-ton challenge, the one-ton challenge.com forward slash kit. Download the starter kit. Get on the leaderboard. And we're going to help you PR your snatch, clean, jerk, squat, deadlift, and bench press. The One Ton Challenge getting you to a massive one ton total. God, I can't wait to see everybody get so strong. We'll see you guys next week.