Advanced Weightlifting Exercises for Improved Performance Michael Conroy Director of Coaching Education, USA Weightlifting Douglas Berninger, M.Ed., CSCS, *D, RSCC Assistant Strength Coach, NSCA
Presentation Overview I. All training should encompass the following areas: 1. Improve Performance 2. Refine Technique 3. Increase Work Capacity 4. Reduce Risk of Injury II. Types of weightlifting movements: 1. Competition Movements 2. Partial Movements 3. Combination Movements 4. Remedial Movements
Exercise Selection Assistance exercises focus on technique concerns, work capacity issues, injury prevention, and improving performance When properly applied, these exercises can strengthen the muscles that hold the body levers, resulting in improved technique 4
Exercise Classifications Competition Lifts: Snatch Clean and Jerk Semi Competition Lifts: Clean Jerk from Rack (Blocks) Snatch from Different Positions Clean from Different Positions Lifts from the Blocks 5
Exercise Classifications Lift Related Exercises Power Snatch Power Clean Power Jerk Jerk Recovery Jerk Balance Power Jerk Behind Overhead Squats Snatch Balance Drop Snatch Power Jerk Behind Behind the Neck Press + Overhead Squat Hyper Extensions V-ups Hanging Leg Raises Remedial Exercises Reverse Hypers Weighted Crunches/Sit-ups Isometric Holds 6
Exercises for Strength and Power Back Squat Press Behind Neck Clean Shrugs Front Squat Military Press Clean Pull Lunges Bench/Incline Press Clean Pull to knee RDL/ Halting CDL Seated Press Snatch Pull Good Mornings Push Press Behind Neck Exercise Classifications Press Behind Neck Seated Lockouts Snatch Pull to Knee Functional Dumbbell Exercises Push Press Snatch Shrugs Combination Exercises 7
Advanced Assistance Exercises Most commonly used movements by the USA Resident Team Shown to be effective in improving performance of the competition lifts (Snatch, Clean & Jerk) Snatch Clean Jerk Press in Snatch Block Snatch Pull + Power Snatch + Overhead Squat Snatch from low block Snatch without moving the feet Snatch onto low blocks Snatch stop after start Clean Hip, Clean Above Knee, Clean Below Knee (From Blocks) Clean Pull + Power Clean + Front Squat Clean from low Block Clean without moving feet Clean onto low blocks Clean stop after start Press in Split Jerk Step Split Clean from Blocks Jerk behind Head + Jerk 8
Starting Position: Press in Snatch Snatch Grip Barbell on the Shoulders Movement: Athlete descends into bottom position of snatch Press the barbell into a straight overhead position Key Points: Chest/back and head in upright position Benefits: Teaches the athlete proper bottom position Teaches the athlete to push against the bar from the bottom Weight: Very light weight 30-40% 3-4 Sets/ 3 Reps 9
Block Snatch Pull + Power Snatch + OH Squat Starting Position: Barbell on Blocks Block can be of different heights Typically, the barbell is below the knee at the start of the lift Movement: Athlete performs 2 pulls followed by a Power Snatch After completing the Snatch the athlete executes 2 Overhead Squats Key Points: The athlete SHOULD NOT readjust their feet in order to perform the Overhead Squat movement. Whether or not the athlete is doing a power movement or a classical movement, the land position should be the same. Benefits Reinforces proper pulling technique Speed of power movement Proper landing position Weight: 70-80% (2+1+2) x 3 reps / 3 sets 10
Starting Position: Movement: Snatch from Low Block Snatch Grip Low block should be 2 5 or Mid-shin level Athlete performs the full snatch movement Key Points: Reinforces the proper trajectory of the barbell Benefits Greatest benefit when the lift is received in the deepest position Strengthens the transition muscles that are used as the barbell comes off the floor Weight: Up to 80% 2 reps / 3-4 sets 11
Snatch Without Moving the Feet Starting Position: Movement: Feet begin in landing/receiving position of the Snatch Athlete performs the full snatch movement without moving the feet Key Points: Remind the athlete to fully extend The barbell will move significantly slower than it does during a normal lift Benefits Forces the athlete to maintain proper finishing position Teaches the athlete to be patient and forcefully push up against the bar Weight: 70-80% 2 reps / 2-3 sets 12
Starting Position: Movement: Key Points: Snatch Stop After Start From the Platform Once the athlete pulls the barbell from the platform they pause the bar at mid-shin The coach can, actually, tell the athlete when to snatch or allow the athlete to count for a second and then snatch Benefits Reinforces holding the proper levers Assists in diminishing horizontal displacement Weight: Up to 75% 2 reps / 2-3 sets 13
3 Stage Clean Clean (PP), Clean (AK), Clean (BK - From Blocks) Starting Position: Barbell on Blocks 1 st Movement from Power Position Movement: Athlete performs a clean from the power position Following the first clean, the athlete eccentrically lowers the bar to above the knee and performs a clean followed by an attempt below the knee. Key Points: The key focus should be on proper position Benefits Diminishes horizontal displacement Speeds descent under the bar Catch the weight in correct position Weight: Up to 80% 1 reps / 2-4 sets 14
Block Clean Pull + Power Clean + Front Squat Starting Position: Barbell on Blocks Block can be of different heights Typically, the barbell is below the knee Movement: Athlete performs 2 pulls followed by a Power Clean After completing the Clean the athlete executes 2 Front Squats Key Points: The athlete SHOULD NOT readjust their feet in order to perform the Front Squat movement Whether or not the athlete is doing a Power or Classical movement, the land position should be the same Benefits Reinforces proper pulling technique Speed of power movement Proper landing position Weight: 70-80% (2+1+2) x 3 reps / 3 sets 15
Starting Position: Movement: Clean from Low Block Clean Grip Low block should be 2 5 or Mid-shin level Athlete performs the full clean movement Key Points: This exercise also reinforces the proper trajectory of the barbell The greatest benefit is realized when the lift is received in the deepest position Benefits Strengthens the transition muscles that are used as the barbell comes off the floor Weight: Up to 80% 2 reps / 3-4 sets 16
Starting Position: Movement: Clean Without Moving the Feet Feet begin in landing/receiving position of the Clean Athlete performs the full clean movement without moving the feet Key Points: Remind the athlete to fully extend The barbell will move significantly slower than it does during a normal lift Benefits Forces the athlete to maintain proper position Teaches the athlete to be patient and forcefully push up against the bar Weight: 70-80% 2 reps / 2-3 sets 17
Starting Position: Clean Stop After Start From the Platform Movement: Once the athlete pulls the barbell from the platform they pause the bar at mid-shin Key Points: The coach can tell the athlete when to snatch Or snatch after a one count Benefits Reinforces holding the proper position Assists in diminishing horizontal displacement Teaches athlete to stay over the bar Weight: Up to 75% 2 reps / 2-3 sets 18
Jerk Movements Starting Position: Movement: Key Points: Press in Split Barbell in the racked position Athlete is in split jerk position Press the barbell into a straight overhead position Proper position with the chest and head in upright position Benefits: Teaches the athlete the proper positioning overhead Teaches the athlete to push against the bar in the split Weight: Very light weight 30-40% 3-4 Sets/ 3 Reps 19
Starting Position: Jerk Step Barbell in the catch position of the clean Athlete is standing erect Movement: Athlete steps forward quickly into the Catch position The athlete returns to the erect position to finish the rep Key Points: Proper position with the chest and head in upright position Benefits: Teaches the athlete proper landing position and distance Weight: 40-60% 3-4 Sets/ 3 Reps 20
Starting Position: Movement: Key Points: Split Clean from Blocks Barbell on the Blocks Athlete performs a clean and lands in a split jerk position Focus is on the landing position Benefits: Teaches athletes to step through the jerk Teaches proper torso position of the split Teach proper back knee position Weight: Up to 75% 3-4 Sets/ 2-3 Reps 21
Starting Position: Jerk Behind + Jerk Barbell on the shoulders in clean grip Movement: Athlete performs a jerk from behind the neck followed by a jerk from the rack position Key Points: Typically, when an athlete jerks with the barbell behind their head they naturally point the elbows downward Should make the dip, drive, and step-through straighter The jerk from behind the head should influence the athlete to perform the same dip, drive, and step-through in a similar manner Benefits: This exercise should be used for athletes that lose their positions and often lose the barbell out in front Weight: Up to 80% 2-3 Sets/ 2-3 Reps 22
Questions? doug.berninger@nsca.com www.dougberninger.com www.monumentalstrength.com Michael Conroy idaholwc@gmail.com www.eteamz.com/idahoweightlifting