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Yey to Hidilyn and the gold! Mabuhay and Congratulations!!! So awesome how this uplifts everyone's mood today. 🇵🇭 #tokyo2020 #womensweightlifting #olympics #philippines🇵🇭 #philippinesgold https://www.instagram.com/p/CR0XAGVKlxp/?utm_medium=tumblr
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Hell to yeah. #powerlifting #womensweightlifting #womenpower (at Planet Fitness)
A locked arch in the back is critical to performing a well-timed and well-directed lift, however sometimes lifters have trouble establishing a locked enough arch from the start, especially at heavy weights. One solution to this is to deadlift and then trace your path down to your start and then touch and go. The deadlift presets the back so that you are locked during the touch and go (and overtime conditions the lifter to set this kind of locked back from the very beginning). Here we see 2014 Jr World Champion Wu Lingqian (53kg) performing this movement with 95kg to improve her back strength for high intensity lifts. This is 8kg off the world record and 2kg off her last competition snatch (although she did do this movement with 97kg this day). This movement requires excellent muscle memory to maintain balance on the way down and immediately back up. If you want to learn how to set up a proper arch and quickly build muscle memory for snatching, check out our upcoming seminars in the US, UK, and Canada @crossfitdfb @code3athletics @crossfitwalnutcreek @winninghealthsolutions @evolve_strength #mastrength #mastrengthcamp #mastrengthyourstrength #chineseweightlifting #69kg #strong #deadlift #snatch #snatches #weightlifting #olympiclifting #olylifting #olifting #Olympicweightlifting #strong #womensweightlifting #crossfit #crossfitweightlifting #crossfit_weightlifting
In our last post, we saw where researchers determined areas of improvement for Olympic champion Long Qingquan (56kg), but how does one increase power development in the jerk? One way is to incorporate pause jerks where the lifter focuses on speed and balance, as shown by 2013 World Champion Li Yajun (53kg). The pause limits the elastic energy one can use to drive the bar but requires the lifter to drive harder and faster which, over time, can result in greater power production. The key for the lifter is to focus on speed rather than driving higher. The coach can measure a lifter's speed, acceleration, and barbell path and compare the data to that of a lifter's drive in a regular jerk. This can improve the coach's eye to better cue the lifter to speed up. Over time the lifter's data with and without a pause should converge closer together which results in greater overall expression of their potential. #mastrength #mastrengthyourstrength #Chineseweightlifting #olympiclifting #weightlifting #olifting #olylifting #Olympicweightlifting #strong #womensweightlifting #53kg #cleanandjerk #splitjerk #crossfit #CrossFit_weightlifting
Congratulations to Ma Strength friend, Chen Wei Ling (TPE) on her world record performance this week at 2015 IPF World's! She squatted 152.5kg, benched 80kg, and deadlifted 175kg at 47kg bodyweight! She has been weightlifting since she was 14, powerlifting since she was 15, and won bronze in Beijing Olympics. Here she is using Ma Strength gear during her weightlifting training (which is based on Chinese weightlifting philosophy). She believes her weightlifting training heavily supports her powerlifting. #mastrength #mastrengthyourstrength #chineseweightlifting #strong #weightlifting #olympiclifting #olylifting #olympicweightlifting #womensweightlifting #powerlifting #crossfit_weightlifting #crossfit #cleanandjerk
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One question we received is 'how to prevent forward lean in the jerk?" Coach Hu Xuzhi's research specializing in beginner athletes emphasizes adopting the jerk dip with a short pause in order to train your body out of the habit of changing or moving during the time of when your body vertically drops for the jerk dip. It will also help you build up the supporting strength of intercostal muscles. The best way is jerk dips from rack (warmed up, usually after squats) loading the barbell from light to heavy and focus on volume with number of sets. Particularly you should pay attention to the angle of knee joints parallel to the toes when executing jerk dips. Utilizing a short pause for 10 seconds on the last repetition of each set to maintain proper posture and balance. In this picture, reigning world champion Deng Wei (63kg) performs jerk dips with 190kg for multiple sets and reps to work on her positions. So try using these in your training along with the elbow position discussed earlier and see if you notice a difference. We will be working on correcting such flaws in-person in our upcoming seminars near Portland and Quebec as well as the training camp in China. So check out Chineseweightlifting.com to sign up! #mastrength #chineseweightlifting #weightlifting #olylifting #olifting #olympiclifting #olympicweightlifting #strong #womensweightlifting #crossfit
Initially Chinese women trained like men, but through research and refinement Chinese coaches and researchers gathered data and analyzed how to effectively train women weightlifters (note this process is still ongoing and we discuss other breakthroughs in our coaching workshops). Another aspect of the established 'technique-power relationship' is that women's weightlifting training emphasizes the training of speed strength and technical training. Therefore, female weightlifters pay relatively more attention to front squats and pulls combined with more technical training. During the Ma Strength WL Camp, 48kg Zhang Rong did a snatch pulling complex of 1 snatch+ 2 hang snatch above the knee with at least 80% of her 1RM for at least 6 sets. This intensity and volume allows her to work on her technique, speed strength, and loading her back simultaneously. Notice how her trunk position barely moves throughout the complex (due to her back strength) so she is able to maintain a close position to the bar at all times and perform excellent technique. Also notice the calm lifting exhibited in an earlier post. #mastrength #chineseweightlifting #olympiclifting #olympicweightlifting #olylifting #olifting #womensweightlifting #strong #crossfit #mastrengthcamp
Here, former 48kg Youth World Champion Xiong Pei (now 18yo and 58kg) performs at least 6 sets of triples with 145kg during the 2014 Ma Strength WL Camp. In Chinese weightlifting, women often perform more volume than male lifters at higher average intensities. In particular, they often do more volume with an empty barbell, take smaller jumps, and more sets/reps at loads greater than 90%. Part of this is due to women requiring a longer time to warm up and greater endurance compared to men. As a result, coaches should take into account gender differences when programming for lifters in order to maximize results. If you would like to learn more about Chinese weightlifting methods in person visit chineseweightlifting.com to sign up for a seminar near your area. #mastrength #chineseweightlifting #womensweightlifting #olympicweightlifting #squat #backsquat #squats #mastrengthcamp #strong #crossfit #olifting #olylifting #snatch #cj #cleanandjerk
