#mastrength

[mastrength]

One factor hindering #strength development for #OlympicWeightlifting is always programming #strengthtraining  after #weightlifting training. The problem with this approach is that the body or a certain body part will be pre-fatigued going into strength training so it is difficult to reach a new personal best or do enough volume to stimulate adaptation. As a result, strength lifts will often stagnate which makes it difficult to improve on the #snatch and #cleanandjerk, especially if you have solid technique. In #chineseweightlifting athletes have dedicated strength training sessions that incorporate semi-technical work or #bodybuilding afterwards so that they can increase strength but also train for power development, technique, hypertrophy. During the #mastrength wintercamp we saw a 16yo boy front #squat 170kg at 56kg before moving onward to pulls and other work. So make sure to have days where you focus on technique but others that focus on strength. For more information on technique and programming, check out upcoming seminars and camps or contact us to host! 🇩🇪 Amberg, GER - Jan 6 @crossfitamberg 🇪🇺 Open for Europe - Jan 12 - 13 ❓ Open - Jan 20 🇺🇸 Seattle, WA - Feb 3 @rocketcrossfit 🇺🇸 Las Cruces, NM - Feb 10 @desertdevilcrossfit 🇺🇸 Tuscon, AZ - Feb 17 @telosstrength ❓ Open Feb 24 - Mar 31 🇹🇴 Yverson, SUI - Apr 7 - 8 @urakancrossfit 🇨🇳 Ma Strength Summer Camp, CHN - May 29 - Jun 12 🇧🇷Goiânia, BRA - Jul 6 - 8 @manahaucrossfit Video credit: @vinsanity656

[mastrength]

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In order to maximize the most weight an athlete can catch safely for #snatch and #cleanandjerk, it is important to achieve a position that maximizes loading on large muscles while preserving a stable shoulder position. To do this #Chinese athletes are taught to look down (or through) and turn the arms inward as demonstrated by #LuXiaojun during this 170kg snatch. Looking upward shortens the levator scapulae and prevents the scapula from rotating outward when the arm is overhead. Additionally, externally rotating the arm allows for greater shoulder flexion. Combined, these forces create a large stress on shoulder and biceps which can lead to pain or injury. The Chinese technique shifts the load to the midback muscles which are larger and stronger than the shoulders and biceps, hence allowing the athlete to support more weight while reducing shoulder stress. In our seminar experience, athletes who experienced shoulder pain during #Weightlifting or #CrossFit are able to lift pain free using this technique. If you want to learn more #Chineseweightlifting techniques to reduce stress on the joints, contact us to host #MaStrength seminars for 2018! Additionally the signup is closing soon for the MaStrength winter camp. This will be a very special camp so if you're on the fence about joining, sign up today!

[mastrength]

#Bodybuilding movements are used for developing #strength in a particular area but they are also used for maintaining muscular function and balance. One movement we use heavily is the explosive DB row as demonstrated by world champion Jiang Huihua (48kg) during the #MaStrength summer camp in #China. In #chineseweightlifting, explosive DB rows are performed to incorporate a large amount of scapular retraction and protraction along with upper body rotation. If an athlete keeps their shoulders retracted in their rows then most of the movement comes from the arm and shoulder joint which makes it very easy for the shoulder to glide forward anteriorly. Additionally, keeping the shoulders retracted limits the range of motion and prevents muscles such as the serratus anterior from receiving training. Over the long term these effects will make it difficult for the scapula to rotate upward and lift the arm overhead and can result in shoulder pain. So when you choose your bodybuilding movements make sure to pay attention to the #strengthtraining aspects along with balance and function to stay strong and healthy. If you're interested in learning about Chinese #Weightlifting methods for your #CrossFit and #olympicweightlifting performance, we have the following events scheduled for 2018 but contact us to host for other dates: 🇩🇪Amberg, GER - Jan 6-7 @crossfitamberg 🇺🇸 Tuscon, AZ - Feb 3 TBA 🇹🇴 Yverson, SUI - Apr 7 -8 @urakancrossfit 🇨🇳 Ma Strength Summer Camp, CHN - May 29 - Jun 12 🇧🇷Goiânia, BRA - Jul 6 -8 @manahaucrossfit

[mastrength]

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In China, athletes are cued to stick the chest out through the entire range of motion of the #snatch and #cleanandjerk. The advantage of this movement is that it keeps the athlete close to the barbell especially during the extension and transition to catch. Additionally it allows the barbell to reach a greater height without any extra work from the legs. These advantages help the athlete maintain straight arms through the deadlift portion of the lift which allows for a more explosive extension and better overall rhythm between the extension and the catch. It is very easy for the chest to cave in when the barbell is above the knee which can force the barbell away from the athlete during the extension. Therefore, athletes practice lifting from the blocks to train the chest position as shown by this young lifter. Notice how he pushes his chest out once he begins to exert force and maintains it outward through the lift. Even though he shifts his balance too far backward during the movement, his chest position allowed the barbell to move upward and he caught the barbell near it's apex. With better balance he will be able to transfer energy more vertically. So if you find yourself hitting the barbell outward, riding the barbell downward, bending your arms during the desire, or leaning away from the bar during your #Weightlifting training, then examine your chest position. You should feel your pec muscles working to stabilize you during the pull. If you need help with this concept join us for the last few #chineseweightlifting of this year or join us in China for the #mastrength winter camp! 🇮🇹 Rome, ITA - 11/11-12 @CrossfitCasalpalocco 🇳🇱 Wormerveer, NED - 11/18-19 @CrossFit075 ❓ Open - November 25-26 (especially for Iceland 🇮🇸🇮🇸🇮🇸) 🇨🇳 Shenzhen - CHN December 3 🇨🇳 Winter Camp - CHN December 6-21 🇨🇳 Chengdu - CHN December 10 (coming soon) 🇨🇳 Xi An - CHN December 23 (coming soon) 🇩🇪 Amberg, GER - 1/6 @CrossFitamberg

[mastrength]

Rhythm is an optimal condition for a successful #snatch and #cleanandjerk. In #Chineseweightlifting the technique principle of rhythm refers to using the largest muscles to exert the largest and most concentrated force in a  coordinated pace which can help improve the athletes technique and lift more weight. Lifts with good rhythm do not seem so fast, but rather they look quite relaxed while easily lifting heavy weights. A good example of this is Mo Yingxiang (62kg, 140/170). Off the floor the deadlift looks slow and difficult but he maintains his position through the point of contact which allows him to move the barbell quickly through the extension. Many amateurs would try to pull harder off the floor or change position to gain speed earlier but this will take away from their ability to exert vertical force which makes the extension harder and less efficient. In these cases the body move fast but the barbell moves slowly and the rhythm is not clear. So don't rush your lifts. Instead learn proper rhythm to be maximize your #olympicweightlifting and #CrossFit potential. If you would like to develop this rhythm for yourself and learn how to teach it, check out the last #mastrength seminars and #Weightlifting camp for this year! 🇺🇸 Houston, TX - 10/21-22 @SnatchFitCorp 🇦🇺 Gold Coast, AUS - 10/28-29 @Raw_iron_ 🇮🇹 Rome, ITA - 11/11-12 @CrossfitCasalpalocco 🇳🇱 Wormerveer, NED - 11/18-19 @CrossFit075 ❓ Open Nov 25 contact us to host 🇨🇳 Shenzhen, CHN - Dec 2 🇨🇳 Sichuan, CHN - Dec 6 - 21 🇩🇪 Amberg, GER - 1/6 @CrossFitamberg

[mastrength]

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When supporting the barbell overhead for the #snatch, #cleanandjerk, and most other overhead assistance movements, athletes must have a strong #rotatorcuff to stabilize the humerus into the #shoulder socket. Sometimes beginners will lack #strength, stability, or awareness to internally rotate the shoulders while high level athletes will need greater shoulder stability in order to attempt new personal bests more safely. Additionally, injured athletes may engage their rotator cuff in a delayed fashion. In #chineseweightlifting the solution in these cases is to perform banded stabilization drills as shown here from our latest #mastrengthcamp. A partner helps introduce randomness to the position which forces the athlete to react and engage the rotator cuff reflexively. This is useful since #Weightlifting movements occur very quickly. So try this out if you feel unstable or weak overhead, or are easing back into #olympicweightlifting. If you are interested in learning more and would like to host a #mastrength seminar in your area please message us! We're especially looking for anyone who can host either: September 3 September 23 October 8 November 4

[mastrength]

The #mastrength winter camp is open for registration! Join us this December 6-21 in China to train with professional Chinese weightlifters and coaches! You will learn #chineseweightlifting, #bodybuilding, and #strength training techniques to enhance your #Weightlifting and #CrossFit performance or coaching! More details at: http://www.Chineseweightlifting.com/wintercamp

[mastrength]

#ChineseWeightlifting programs include #bodybuilding movements to build size and functional #strength for #olympicweightlifting movements. For example, attendants from prior #mastrength seminars and #mastrengthcamp know the importance of letting the chest take the load during the pull. One such movement to train this is the behind the neck #pullup. While other types of #pullups are used, this variation allows for more emphasis on rhomboids and lower traps as well as the pectoral muscles. Strengthening these muscles will allow the athlete to avoid bending the arms or shrugging the traps early in the pull. So try incorporating this variation in your #Weightlifting sessions if you feel comfortable performing it. If you would like to bring #chineseweightlifting technique to your area, we are also looking for hosts for the following dates so if you know anyone interested, please have them contact us! ❓ OPEN - Aug 19-20 ❓ OPEN - Sep 2-3 ❓ OPEN - Sep 23-24