Professional Chinese Weightlifting

In #China, the hang #snatch becomes a more important training exercise as an athlete develops. This is due to two reasons: first we teach #Weightlifting technique from the ground up so athletes can learn how to trace the barbell smoothly up and down the body. This lays the mental and physical foundation to lift from any location. Second, as the weight gets heavier, athletes will be more fatigued when they reach the extension so they need to develop their strength and endurance from the hang. Here we see a 62kg 16yo boy during the winter #mastrengthcamp developing his strength and endurance from the hang with 130kg, over double bodyweight. So make sure you lay your foundation first before rushing into hang work. If you need help building your foundation from the ground up, check out the upcoming Ma Strength seminars or contact us to host in your area! We travel worldwide! . 🇺🇸 Clearwater, FL - Jan 27 @CrossFittriumph 🇺🇸 Seattle, WA - Feb 3 @rocketcrossfit 🇺🇸 Las Cruces, NM - Feb 10 @desertdevilcrossfit 🇺🇸 Tuscon, AZ - Feb 17 @telosstrength 🇺🇸 San Diego, CA - Feb 24 @validus_weightlifting ❓ Open - Mar 3  ❓ Open - Mar 10 🇺🇸 Lancaster, PA - Mar 17-18 @chupacabracrossfit ❓ Open - Mar 24 🇳🇱 Wormerveer, NED - Mar 31 - Apr 1 @CrossFit075 🇹🇴 Yverson, SUI - Apr 7 - 8 @urakancrossfit ❓ Open - Apr 15 ❓ Open - Apr 22

Small changes lead to big influences. When performing a drop #snatch, push press, #squat jerk, or other seminar movement, it is important to engage your core to keep your torso stabilized and transfer energy from the legs. During the #mastrengthcamp we saw China's Zeng Mei (48kg) performing a 95kg drop snatch. On the left the core is unstable and buckles slightly while on the right the core is tight. If you can't see this, notice how the plates on the left move forward in the dip while on the right side the plates move straight down. This forward movement creates more distance between her center of gravity and the barbell's gravity which requires her to exert a greater backward force to stabilize. But she ends up rocking backward and takes longer for her to stand. Over time this can overstress the joints and result in injury. On the right side, she maintains her balance and goes down smoothly and vertically. At heavy weights, a small change like this can result in injury. At light weights these changes can ingrain poor motor patterns. We teach athletes and coaches to be aware of small changes that have big influence on performance and safety. If you would like to learn more, join us at the upcoming Ma Strength seminars and camps: 🇺🇸 Clearwater, FL - Jan 27 @CrossFittriumph 🇺🇸 Seattle, WA - Feb 3 @rocketcrossfit 🇺🇸 Las Cruces, NM - Feb 10 @desertdevilcrossfit 🇺🇸 Tuscon, AZ - Feb 17 @telosstrength ❓ Open Feb 24 - Mar 24 🇺🇸 Lancaster, PA - Mar 17-18 @chupacabracrossfit 🇳🇱 Wormerveer, NED - Mar 31 - Apr 1 @CrossFit075 🇹🇴 Yverson, SUI - Apr 7 - 8 @urakancrossfit 🇨🇳 Ma Strength Summer Camp, CHN - May 29 - Jun 12 🇧🇷Goiânia, BRA - Jul 6 - 8 @manahaucrossfit

The key to an effective jerk is to efficiently transfer energy from the floor through the body.  One part in achieving this to position your elbows at the minimal angle that achieves a stable rack position. This angle is largely determined by the relative length of your humerus and forearm but the result is that many lifters will have a lower position than they are used to. For example, watch this 155kg #cleanandjerk by a 16yrs old 62kg lifter during the latest winter #mastrengthcamp. Even after a hard clean you can see that his jerk is very powerful. Notice how his elbows are not very high and his forearm is not parallel to the ground. There is no need to cue "elbows up" because he has already achieved his most powerful position. In fact he would lose power in doing so! So make sure your positions allow you to transfer force as effectively as possible. Especially if you struggle with the jerk after a clean. If you want to find out your most effective positions then join us at 🇺🇸 Clearwater, FL - Jan 27 @CrossFittriumph 🇺🇸 Seattle, WA - Feb 3 @rocketcrossfit 🇺🇸 Las Cruces, NM - Feb 10 @desertdevilcrossfit 🇺🇸 Tuscon, AZ - Feb 17 @telosstrength ❓ Open Feb 24 - Mar 24 🇳🇱 Wormerveer, NED - Mar 31 - Apr 1 @CrossFit075 🇹🇴 Yverson, SUI - Apr 7 - 8 @urakancrossfit 🇨🇳 Ma Strength Summer Camp, CHN - May 29 - Jun 12 🇧🇷Goiânia, BRA - Jul 6 - 8 @manahaucrossfit

New Year, new #mastrength summer camp! Join us May 29 - June 13 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/summercamp Swipe to listen to testimonials! 🇧🇷Falamos português! Ouça o segundo vídeo! 🇪🇸 Hablamos español! Escucha el tercer video!

#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

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!

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

A fight between a dragon and a tiger---Chinese proverb When two equally strong opponents meet, it becomes even more important to have a stable and accurate lifts. After years of competing against each other, #ShiZhiyong finally beat #LiaoHui for the first time in an awesome showdown at the 2017 China National Games. Part of this success is due to Shi's higher success rate and greater stability. Shi went 3/6, almost bombing out in the #snatch but Liao went 2/6 and was less stable in the #cleanandjerk which made it more difficult for him overcome. While both athletes are world and Olympic champions, and both pushed each other to their limits that day, both will have to increase their success rates to regain or retain their dominance over the other. If you want to learn how to increase your success rate for better #Weightlifting or #CrossFit performance then check out our upcoming seminars and camps! 🇮🇹 Messina, ITA 9/30 @CrossFit.Zancle 🇮🇹 Rome, ITA - 10/7 @CrossfitCasalpalocco 🇺🇸 Somerset, MA - 10/14-15 @Strategicstrong 🇺🇸 Houston, TX - 10/21-22 @SnatchFitCorp 🇦🇺 Gold Coast, AUS - 10/28-29 @Raw_iron_ ❓ Open Nov 4, 11, and 25 contact us to host 🇳🇱 Wormerveer, NED - 11/18-19 @CrossFit075 ❓ Open Dec 2, contact us to host 🇩🇪 Amberg, GER - 1/6 @CrossFitamberg

In #Chineseweightlifting the athlete must exert the forward forces of ankle and hip in equal magnitude with the backward forces produced by their knees and shoulders. This is especially true during the #squatjerk. Here we see 2 successful #cleanandjerk from #LuXiaojun at the 2017 National Games which he won easily. Notice how the timing is the same on the clean but also notice how the timing during the dip and drive are not the same. The reason for the difference is because on the left frame (191kg) his forward force was greater than his backward force so shifts forward during his dip which disrupts his ability to transfer his energy upward which then slows the barbell and affects it's height. As a result of this, he has to push longer on the barbell to achieve optimal height but he also has to hop forward to stabilize and go down slower and shallower than the right frame (196kg) where he keeps his balance over his original location by exerting horizontal forces in equal magnitude. So if you find your #Weightlifting movements are slow, make sure that you're not drifting forward or backward, and instead equalize your horizontal forces. To learn how equalize your forces for the #snatch and #cleanandjerk, make sure to check out our upcoming seminars: 🇺🇸 West Berlin, NJ - 9/9 @CrossFitFurion 🇺🇸 Brooklyn, NY - 9/16-17 @murderofcrowsbarbellclub ❓ OPEN - September 23 🇮🇹 Messina, ITA 9/30 @CrossFit.Zancle 🇮🇹 Rome, ITA - 10/7 @CrossFitCadalpaloco 🇺🇸 Somerset, MA - 10/14-15 @strategic_strong 🇺🇸 Houston, TX - 10/21-22 @snatchfitcorp 🇦🇺 Gold Coast, AUS - 10/28-29 @raw_iron_

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