#mastrengthyourstrength

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The #deadlift is a foundational movement for technique and #weightlifting strength. In order to build greater muscle memory for your #snatch or #cleanandjerk it is important to deadlift while keeping your balance and positioning as close to the technical movement as possible.  Here we see some old footage of our friend #LuXiaojun (77kg) deadlifting 270kg, about 3.5x bodyweight! Notice how he avoids shifting his weight back to the heels and leaning back. Instead he keeps pushing off the ball of his foot and drives with the legs as he would for a clean. This allows for greater carryover which make his cleans easier. So be mindful of your positioning the next time you deadlift and see if you notice an improvement in your #weightlifting. If you would like a pair of the blue straps he's using, they're now available at the #MaStrength store: http://www.chineseweightlifting.com/equipment/support/bluestraps/ #chinesweightlifting #olympicweightlifting #strong #mastrengthyourstrength

[mastrength]

When performing dips, pay attention to lead with the chest. On the way down, inclining forward and contracting the abs will put more emphasis on the chest. On the way up, focus on pulling your lats downward towards your hips, squeeze the glutes, and lead with the chest and lift your head to extend the body upward. This modification trains the athlete to push the chest out through extension which is an important quality during a pull. Here we show our friend Lu Xiaojun performing this variation with 50kg. If you have trouble keeping your chest out during your pull and can perform dips comfortably, try this variation out. And check out Ma Strength belts if you need to attach extra weight! #mastrength #mastrengthyourstrength #chineseweightlifting #bodybuilding #weightlifting #olympicweightlifting

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Explosive dumbbell rows are a great way to strengthen the back, which helps keep the bar close to the body during the pull and maintain a good upper body position for the extension. During the 2016 #mastrengthcamp Jr. World Champion Zhao Yongchao showed @maxboone62 and other participants how to maximize the carry over for rows. First, he shows the common mistake of initiating with the arm or focusing on the biceps. Then he shows how to initiate explosive rows with the lats first and then pull the elbow back to achieve a greater range of motion. This initial lat activation is important during the pull. Try this variation out and let us know how you feel in your start position and throughout your pull. If you are interested in training with us in China this winter, check out our seminars page in our bio. If you would like a pair of Chinese training pants as shown in this video check out the #mastrength store!!! #mastrengthyourstrength #chineseweightlifting #olympicweightlifting #weightlifting

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Every step leaves a footprint---Chinese proverb Today Shi Zhiyong left his footprint in becoming Olympic champion in the 69kg class, following in steps of previous 69kg Chinese champions such as the elder Shi Zhiyong, Zhang Guozheng, and Liao Hui.  He snatched a competition best of 162kg and (squat) jerked a massive 190. he tried to break Liao Hui's world record total record but it wasn't there today. He's still young and will have more attempts in the future. Congratulations Shi!!! 🇨🇳🇨🇳🇨🇳🇨🇳 #mastrength #mastrengthyourstrength #Chineseweightlifting #snatch #cleanandjerk #squatjerk #weightlifting #olympicweightlifting #Rio2016

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Half of China's men's team will be composed of squat jerkers, all of which are close capable of breaking world records: Tian Tao (220kg @ 85kg ), Lu Xiaojun (207kg @ 77kg), and Shi Zhiyong (195 @ 69kg).  Chinese athletes learn to #squatjerk and #splitjerk. The squat jerk is more natural and is used to master moving vertically while minimizing horizontal forces, then athletes apply this to the split. However, some choose to keep the squat jerk as their main style because of its relative simplicity, greater weight potential, their own great strength-endurance. If you want to learn how to teach and perform both styles of the jerk, contact us to host a #mastrength seminar in your area after the Olympics! #mastrengthyourstrength #chineseweightlifting #weightlifting #olympicweightlifting #strong #luxiaojun

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Dips are an important exercise for general upper body strength however they can be modified to specifically strengthen the lockout for the jerk. This is done by keeping the elbows flared and motionless throughout the range of motion. Doing this emphasizes the triceps and shoulders instead of the chest, thereby improving lockout strength. Additionally it more closely resembles the width and elbow position when racking the base for the jerk. This video shows @hugodecastro doing dips in a normal fashion during the #mastrengthcamp followed by Coach Liu adjusting him to emphasize the triceps and shoulders. Coach Liu also provides a demonstration of the modified movement and then explains how typical dips are too soft and emphasize the chest. Try this modification as part of your assistance work in your next training cycle and let us know how it goes! For technical work on the jerk, contact us about hosting a seminar in your area! #mastrength #mastrengthyourstrength #Chineseweightlifting #dips

[mastrength]

When extending for the jerk, the force exerted by both arms engage as the legs and body straighten to provide sufficient strength to control the barbell, actively lock the elbows for support, and create a braking action to rapidly reverse the body. This is especially important in a squat jerk. For example, here we see Shi Zhiyong (69kg) exhibit immense control during his 195kg squat jerk. He was able to catch high enough to stabilize despite sliding forward which allowed him to maintain balance in the heaviest squat jerk (pound for pound) of China nationals. It was also the silver medal jerk in the 69kg class to Liao Hui's 196! So remember to coordinate your upper body with your drive in order to maximize your balance and reversal. To learn more about optimizing your jerk, see our website for seminars in LA @code3athletics, San Diego @code3sandiego, and Seattle at Rocket CrossFit! #mastrength #mastrengthyourstrength #chineseweightlifting #cleanandjerk #squatjerk #strong

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Some athletes rely on a static start for the snatch and/or clean to ensure they reach and maintain proper balance as well as provide confidence before lifting. The muscles provide isometric support but can fatigue if the athlete takes a long time to setup. In this case the instructor should ensure the athlete develops enough endurance to withstand a long setup.  Tian Tao (85kg) provides an example of utilizing a long static start for his 175kg snatch during the 2016 China nationals. He has excellent leg endurance so he uses the time  to secure his back which is his weaker link. So if you want to learn the Chinese approach to the start position, then join us this weekend in New Mexico @blackboxfitness, Shenzhen @Crossfitstarfire, or LA/San Diego @code3athletics #mastrength #mastrengthyourstrength #chineseweightlifting #weightlifting #snatch