Are you a Russian/Soviet style lifter or a Chinese style lifter? Sources: www.palmettoweightlifting.com/ www.sportivnypress.com/2014/ma... Support this page and get programming: / zacktelander Follow my Instagram: coach_zt?h...
Zack you should upload an absolute beginner Olympic lifting (4 week) program. I feel like most of your viewers are people who just started or haven't yet!
Evolve Fitness the problem with this idea is that a program is not what beginners need. Beginners need a coach to watch and critique their lifts. No program will turn a beginner into an intermediate lifter unfortunately.
Tong Nhac Nguyen Because you have no strength BASE. How your gonna do a STRENGTH SPORT without a strength BASE?? The guy is right. I believe in what he said: *a novice weightlifter should not be a complete noob lifter.* He should already built a strength base on at least the Squat, Overhead Press and Deadlift. Some strength on barbell rows, chinups and bench press would be also cool. You need BASIC strength before you start really diving in the olympic lifts. Lets say you squat only 80 kg, deadlift only 110 kg and strict press only 40 kg. I mean wtf! What your gonna snatch? The empty bar?? You will progress more quickly if you build a strength base, and then come back to the olympic lifts instead of start grinding in the oly lifts, barely being able to snatch the empty bar. This doesn't mean you cannot touch any variation of the classic lifts until then. Of course you can. You can start practicing power cleans and power snatches while building your strength base, for example. I think its beneficial. But your focus should be primarily in building your strength base. Power cleans and power snatches will be there to practice technique and explosiveness. Then after you reach at least intermediate numbers, you can start specializing in the snatch and clean & jerk. It doesn't mean you cannot do it the other way, but you will have faster progress this way.
Wagner Bertholdo Burghausen I feel like the strength base doesn’t matter since I had the experience of this. My strength was quite high but when I tried Weightlifting my performance was terrible. So I just went with light weights and focused on technique more than the weight. Sure the weight was light but that wasn’t as important as my technique. If someone’s strength isn’t good then that shouldn’t be a problem. They’ll get there eventually which is the point of training and programming.
I shuffle my feet because I can lift more weight that way and it's much more efficient for me but damn does the smack of the feet on the platform when jumping sound cool.
Zack is the Jonnie Candito of the Weightlifting community. Great, humble, hard working guy who makes great, clear, and understandable content for his sport with no nonsense/drama. Thanks Zack
I weight 83kg, i have a Finnish baseball background of 12 years. Im 35y old. With Zack's and few others channels help and education, my squat is 165kg, cj 110kg and snatch 82,5kg. Front squat maybe 130-135kg. And i have learned all from RU-vid in 14 months. Thanks Zack!
Damn Zack, this is probably my third comment ever on RU-vid for over 8 years of extensively using it and I absolutely had to say thank you. I've been stumbling on your videos for the past month and a half or so and I have to say I am hooked. Great, thorough and very well thought out content and explanations. I am not aware of anyone explaining and comparing oly lift techniques in such small detail as you. Thank you for what you are doing and for bringing that sweet science back to oly lifting. Nice one brother! Much love from Bulgaria.
devin alexander No offence but no its not. Its just a good channel of an wl enthusiast. Good work good explanations abd etc, but not the best, not even close.
Padriff means explosion. In weightlifting the padriff starts right above the knees where the bar starts accelerating (2nd pull) and ends with finishing with full extension of the body (incl. hip contact). I red this explanation in an old sovjet instruction book and Klokov explained it once in a same way.
@Adrijana Radosevic fitness vs sport is just a scale thing. Sport to compete at the highest level is not healthy. Sport you do recreationally can be 'Fitness' does not really exist except maybe for old people. Why do people go to the gym? Lots of young guys in order to have lots of muscles to impress females or even more their peers, then it becomes a competition. Nothing to do with health. Its similar with powerlifting style weight training, it becomes a competition for younger people, how much can you lift. How does weightlifting differ? Not at all. All of these ways of weight training are unhealthy at the highest level. That same thing applies to any other sport
Great vid, I love that you are so objective on the various oly lifting techniques. Especially when breaking down the common crossfit cues and what they REALLY mean...
OMG, knowing russian myself it is so funny to read how russian lifting slang words are analyzed and transcripted in a serios scientifical manner :D I'd say all of those terms are intended to give a native speaker some kind of emotion rather than an actual guide or process description. Like "podryv" (your transcription "padriff") implies a very exsplosive movement (derived from a russian word for explosion "vzRYV") and simultaneously an upward motion (due to "pod" meaning under, so it's like somebody put an explosive under your feet and you've been put up by a sudden explosion). This is also a slang word, used in army\camps or on the streets to describe a sudden change of sitting\laying position to an upright vertical standing position, usually being ready to fight or run right away. Hearing the "podryv" command compels a person to "get up and ready to act as soon as humanely possible", like when your life in danger. So to use "jump" as a "podryv's" english counterpart is quite deceiving, really. "Podryv" means to get on one's feet - not to thrust yourself in the air. Good luck with further understanding of that school of thought. I really like you videos. P.S. I know it's an american thing, but it's best to avoid substituting the word "soviet" with the word "russian" :) It's like saying "californians" instead of "americans".
Alex Mort also snatch in Russian is RYVok, which basically means a sudden vast increase in movement speed. I guess podryv or padriff as stated in the book means just something that is done in order to achieve ryvok. Like if lighting a fuse on a bomb would set it to explode, that action would be called podryv.
This. Tl;dr would be that "podryv" (from rvat'/rvati, literally to tear) refers strictly to the explosive way of moving and object of yourself from a resting position, although there are a few things missing from purely etymological point of view. Yes, I'm a linguist specced in some slavic languages xD As to the post scriptum - equating Russia and USSR is an error, but your comparison is completely off. Different countries included in USSR varied incredibly both culturally and socially, unlike different parts of USA coming from a different stem. And russian culture was dominant in the Soviet Union to the point of eradicating local ones. Not to mention strong centralisation of both the Empire, USSR and modern RF (which is a mistake a lot of US citizens, coincidentally mostly Californians, are keen to adopt).
@@Sk0lzky _And russian culture was dominant in the Soviet Union to the point of eradicating local ones._ Read Terry Martin's book about positive discrimination against Russians in the USSR before you write such nonsense.
Very interesting video man! When i started Weightlifting I really didn't know why some athletes did this and others don't. This is a great video for anyone with that doubt. Very well explained
Your channel is wonderful. Definitely this will be my guide line when come to Weightlifting and plan my Strength program. About the footwork, i used to use the jump and that slam sound from the feet when i began learning my Snatch and Clean. But now, i feel the Slide is more comfortable, when i increasing the volumes, and it helps me control the bar more stable when catching it in the overhead position. Thanks again about this video!
Great content bro. I noticed when doing the violent feet actually developed some trauma to my feet and Achilles tendon. When I started going towards mor the shuffle I reduced and nearly nullified that issue. For those of us who do recreational weight lifting as part of our fitness regiment, longevity and reduction of trauma to joints is key.
Dude! I just started noticing this from watching videos and was wondering about it, then your video popped up 👌I’ve only been lifting maybe 9-10months and your videos have been an epic help so thank you 🏋️
Thanks. I like your coaching and intellectual approach. I'm 68 and try to get down to Columbus to get coaching from Drew Dillon a few times a year. You make sense. The greatest compliment I can give. And one more thing. Thank goodness you have the music turned way down. I can't believe all the coaches that have music blasting away in the background.
Zack - I watch and enjoy all of your videos but usually don't bother to comment. The interesting thing here is that Klokov teaches the drill with the clips to encourage horizontal sliding foot movement rather than vertical lifting of the feet. I try to have softer/quieter feet these days because it helps me achieve a faster pull under. Tall Sn does help with my pull under but I was using it for a long time and not translating to pull under with the full Sn. When I started doing more no hook no feet snatches I felt a fast pull under for the first time. Thus, in the full Sn I've gravitated toward a slightly wider starting foot position and I don't think about my feet, I just think about replicating that fast active pull under I feel in the no hook no feet lift, and that seems to translate into a faster sliding/shuffle. I still still hear my feet hit the platform but its not loud like before, when I was thinking about lifting my feet and letting my butt drop like a drop squat/drop Sn type feeling. For me, and that may mean nothing, it has translated to a breakthrough in the main lift where now I can pull under and catch deep consistently which is going to help me start to load the bar more.
@Adrijana Radosevic it's more to do with the fact tjat explosive power starts to diminish first with age. But you cannot weightlift without max explosion, you cannt do slow weightlifting
Your vids have been very informational as I'm in a crossfit gym, and look to build upon a good foundation. Hope I can try weightlifting sometime exclusively to gain superior coaching
Excellent video...I am not an Olympic level lifter but I do like doing the Oylmpic lifts and anecdotally I have discovered your comment about the "Russian" loud feet sudden move being harder on the joints vs. the feet shuffling sideways is true....I'm 62 and I like both methods but I have learned when I am using the "Russian" method that I need to be mindful of how suddenly the weight transfer occurs so as to protect my shoulders. I have developed a process where I start out using the Russian method but at the end of my workout I change to the Chinese method to protect my joints, as that is when I am fully warmed up and "feeling it" with "heavy" weight so when I would be prone to hurt my shoulders...again nice video and thanks.
I'm 55, and just started lifting last year. I know hell of a new hobby to pick up. I found the dropping under the bar was a lot harder on the knees, so I slide now. hey it works for me. Thanks for the video.
Zack! I think that you're an amazing source of information on youtube and love your videos, and today I was thinking "It'd be awesome if somebody were to do a form check friday series like Calgary Barbell's, but on weightlifting instead of powerlifting! Wonder who could.. ZACK!" I think it would be a really cool idea(obviously give it a different name). Calgary Barbell's series is one of the best sources for tips on how to improve your or your clients lifts and I think this would help your channel grow as well! :)
Hey Zack! Can you do a video where you demonstrates how to "shuffle" with the feet ? Like cues to think about as opposed to the jumping? Thanks in advance and for the great content.
i don't really understand how only 22k poeple follow your work ! it's really good ! i'm a futur Coach (in crossfit) and i'm learning way more on your channel than i do in school ! MERCI BEAUCOUP !
actually what you call "padriff" is easily translatable (i know that because i'm russian) the word spelled in russian Подрыв (more accurate is Podreev not padriff) that means power explode or just an explode
Wish I would have found this video when it was posted, it would have helped me A LOT! I was tought the Russian/Bulgarian style, and I also taught this as well... But for me, the Chinese style works best. Found out recently. Better late than never I guess. Great video, great explanations and examples 🙌
Didn't klokov teaches people to slide rather than jump tho? I remember it from his weightlifting seminars that people uploaded on youtube and (if im not mistaken), his jts video
Was gunna say the same thing. However Klokov is very different from the traditional Russians. Just look at his crouched start, no other Russian team lifter lifts that way.
Yeah, he does say slide out. He even teaches it with clips at starting position on the outside of the feet. You need to slide/flick outwards, if you land on the clips, you went too high.
Yes he does. I try to paint a broad stroke over multiple systems/schools of thought and that is always tricky. There are always exceptions I just try to bring the viewers a general outline.
Great video Zack. I watched it the other day and ran across a resent IG Post by "mastrength" discussing the reasoning for the Chinese footwork. I thought you would want to know and check it out. You were spot on in your conclusion.
First, great job and love your viedos. Secondly, often when you see a lifter slide there feet out (Chines way) the lifter tend to internal rotate in there hip and knees come in towards each other. But when a lifter "jump" (Russian way) the lifter tend to have a much better knee position. That's the main reason I coach "the Russian way" or "jump" if you like.
Oh, so that is why my knee gets irritated after a short session of stomping, but I can do no-feet snatches for a whole day and be fine! I'd like to watch more videos about longevity.
There is a video on Clarence Kennedy's channel where he is having is clean form analysed and it shows his heals barely come off the platform. So he is using a kind of shuffle, except there is also a very clear bang sound when his feet do shuffle out. I dont know what any of this means just an observation
He has ascended to a whole 'nother level where his feet time skip with a clear bang when he goes into his catch stance. The reason he doesn't compete is not only that he doesn't like competitions, but because he is trying to go even further beyond..
"Padriff" is, really, "podryv" or "подрыв" in Russian and it literally means "explosion". That may also came from "рывок" (pull). Thus, Russian coacjes instruct their coachees to explode in pull at the bottom.
Where did you get that "рывок" translates as pull? Pull = тяга. Рывок comes from вырвать, which is to say violently (explosively, etc) grab. English term for рывок is snatch.
Also it's very funny to see a person who is so openly opposed to high bar squatting (back in the day you banned some people in your livejournal page for even suggesting it) now commenting on weightlifting channel. And explaining stuff, no less!
Good stuff, as usual, thanks for the points raised. For most lifters and common people, longevity plays (or should play) a more importante role... beating your body is not a great way to enjoy life, despite the rush that comes with achievement. But all these great athletes have genetic make-up for taking such hard work. I would add Pyrros Dimas world record at age 36/37 in 1998. Probably there are more as well, from the older style lifters, that kept in good shape till later years, this just came to my mind.
“Padriff” or «подрыв» can be translated like undertear (tear, but not full, its about almost tear earth and barbell, when muscles work but barbell and earth not tear. Sry for bad english, but mb it would be good for understanding
Thanks muchas gracias, asi vale ver segundo por segundo este vídeo donde se aprende muchisimo. Maybe podrías poner texto en español de toda esta maravillosa explicación del juego de pies.
Anybody got some tips on shoulder mobility at the bottom of a snatch. My arms can go a good length back when standing straight however I face great difficulty at the bottom phase. Thank you in advance
By pulling the legs up you are able to get your shoulders lower faster than with gravity alone. This is due to conservation of momentum. Your center of mass falls at the same rate regardless, but by pulling the legs up you are able to pull your torso down to conserve your momentum.
Can you please make a video snatch and clean pulls. Many coaches especially in crossfit teach you to do pulls with straight arms and use you're traps to shrug. However, klokov and Aleksey say it is important to bend you're arms when pulling cause if not the bar projects away from you're body. Personally i believe Klokov and Aleksey but i believe it would make a very interesting video and would be keen to her you're opinion. Cheers
6ixth.Sanction honestly what you should teach someone and what extremely high level athletes who have perfected every element do should not really be compared
This is half a year too late, but my two cents here. I personally bend the arms doing pulls, after watching Aleksey's tutorials. The reason I think bending the arm is better than just shrugging is that arm bent at the top of the pull helps you visualize the transition of the catch. In both snatch and clean, in order to catch fast, elbow must be high at the end of the pull. Therefore, when doing snatch/clean pulls, intentionally bending the arm to guide the bar up can help with visualization of the end moment right before the transition for catch. Honestly, since snatch/clean pulls are lower body exercises, it doesn't matter that much whether a person bends the elbow or not (it is worth noting that even if a person bends the elbow, he/she is still using the traps to shrug the weight up at the end). Yet, since bending the arm can further assist the visualization of transition to the catch position, this benefit should make arm bend be the preferred way to do snatch/clean pull. That said, if the pull is performed by non-weightlifters, e.g. football players, and no arm bend is more comfortable for them, then I don't see the necessity to overly correct their forms.
I personally never saw any crossfit coach teach you to pull with your arms straight. Thats pure bullshit. The more the barbell moves from your body the more wheight you carry
@Adrijana Radosevic I really enjoyed reading what you wrote. Good stuff. Never did know why Bb-ers didn't squat low. I always thought at the weight they moved it put too much stress on the joints.
The way they teach this in Russia is not that you go under right after the body bar contact you keep pulling after the contact with your shoulders up and only then you drop. This is called the opening { раскрытие} you pull with your shoulders at and past the contact point.
