Pulling with the Quadriceps

2008 silver medalist Li Hongli and his developed quads

Credit Natalie Behring Photography

"For whatever reason, there's a tendency in this country at this time to think we have a dearth of hip extension strength (glutes and hams) and a wealth of knee extension strength (quads). That wasn't the case in 1998 when I first got into this profession. There was no big emphasis on hip extension.

Somehow, somewhere, the emphasis changed from triple extension to emphasis on hip extension and this new thing emerged: the posterior chain.

And what great timing it was, because suddenly we had become a nation of quad dominant, dysfunctional people, plagued by gluteal amnesia."

- Excerpt from "That P-Chain Thang"

by Physical Therapist Tracy Fober

When I started lifting weights in 2006, I had to take in a lot of new information. Technique was stressed repeatedly and it's still important to this day. While performing movements with good form minimizes risk of injury, it also makes exercises easier and allows us to derive more benefit from them for our goals.

It's training efficiency - getting the most bang for your buck in the training you do.

In my social media feeds, several training videos tend to show up. I watch a good number of them and it's apparent there's a disconnect in understanding technique. Technical deviations are common near maximal efforts, but most videos I see are submaximal.

The most notable issue I notice is pulling a barbell off the floor using the quadriceps muscles.

The popularity of gluteal training has cause the hips and glutes to be heavily emphasized in training. This is especially true for recreational exercisers who sit for long periods throughout the day. In many lower body movements, most people are taught to focus on their hips, such as sitting back when beginning a squat. Unfortunately because of this, the quadriceps muscle group gets overlooked. Remember the function of the quadriceps - to extend the knee.

When the mistake happens in deadlifts or weightlifting pulls, it's easy to observe. The hips are high and the movement ends up resembling a stiff legged deadlift where the legs are almost straight.

Notice the high hips and vertical shin

Credit PowerliftingToWin

Sometimes trainees set up correctly, but either due to lack of knowledge or strength, their hips shoot up, the torso becomes almost parallel to the floor, and they end up pulling with their hamstrings, glutes, and low back. This doesn't make use of the quadriceps and ends up fatiguing the other areas sooner in the movement.

In a good pull that utilizes the quadriceps, the barbell and hips rise at the same speed. This is the quadriceps initiating the movement as it extends the knee. When done correctly, the back angle remains constant at the start of the movement.

Depending on whether a deadlift is being done by powerlifters or pulls by weightlifters, there are things to consider when looking at the technique and incorporating corrections.

Powerlifters

Powerlifters have a lot of freedom in their deadlifting styles. Conventional, sumo, low hips, high hips, narrow stance, rounded upper back, and any other number of variations or combinations of them. Pulling style will be up to the individual's build and preferences, especially if the person has a history of injury.

For reference, take a look at the following conventional and sumo deadlifts. Both show good pulling technique.

Mike Tuchscherer

 

Chen Wei-Ling

However, there are exceptions and this isn't the only way to deadlift. An experienced lifter won't necessarily have the same deadlifting style if they know what works best for them. For instance, Bob Peoples was well known for deadlifting with his legs nearly straight and a rounded back. It would generally be considered bad form and ill advised to perform deadlifts in that way, but it suited him the best based on his own build and experience.

For beginner and intermediate trainees, they have less time under the bar. More often than not, they unintentionally deadlift with their hips high. The issue tends to reveal itself at heavier weights.

A quick correction is to give a point to look at for the person to focus on as they straighten their knees or think about pressing their feet into the ground. However if a little more assistance is needed, guiding them with hands on their hips and low back can also do the trick.

If the quadriceps are lacking strength in this specific position, hack squats (previously discussed here) can be used as a correction.

Begins at the 3:35 mark

Done properly, a hack squat has the bar lifted without any issue. If the hips come up first, the bar will hit the hamstrings before it reaches lock out. It teaches to begin the lift from the knees by using the quadriceps and requires maintaining good positioning of the torso before finishing with the hips.

Fortunately for weightlifters, there is less range in pulling styles and simplifies the issue.

Weightlifters

Alex Lee at 2015 World Championships

Weightlifting should be straightforward, but for whatever reason lifters make the classical movements more complicated than necessary. The first pull is described as the portion of the lift from the floor to the knees.

Similar to powerlifters, for weightlifters the issue may be lack of awareness. Some simply pull too fast off the floor and lose their position. This is especially true if the main thought is to stay over the bar and emphasize hip extension after the second pull. Sometimes the quads are not taken into consideration.

Corrections for this were discussed in last year's FuBarbell + Training Geek seminar review. To recap the relevant section,

"From the start position, we were told to go straight up as if we were trying to draw a straight line from a pencil sticking out of our ear. Visually, a PVC can be held adjacent to the lifter. Keeping the ear in line to the PVC will force the lifter to pull straight up. If the lifter still needs further feedback, Diane demonstrated by having her hand on the upper back and told Lester to press her hand upwards. This achieves the correct pulling action.

They provided excellent cues to understand how it should feel. I particularly liked the emphasis on feeling the quadriceps contract in the start position and in extension. In the start position, "feel your heels float" gave the right idea of how far you should start over the bar - the weight is shifted forward just enough to have your heels stay lightly on the ground. If done correctly, the quadriceps muscles can be felt."

These cues are great for shifting the trainee's idea of the set up and execution without being overly analytical and verbose.

To exaggerate feeling the quadriceps, I learned a very good drill from Stephen Powell. When I reached out to him for coaching, this was one of the first exercises he introduced to me. It's a modified set up to perform pulls called Sex Pocket Pulls.

Demonstrated by Carlee Acevedo-Fuller

In the video above, Carlee is doing pulls on plates, but with her heels hanging off the back. This forces her to slow down and pull with the quadriceps. She has to find the right balance so her heels do not touch the floor. By ensuring her heels don't touch the floor, her pull is smooth and fluid.

These can be done with a snatch or clean grip or even a grip width in between the two.

Closing Thoughts

The quadriceps are strong and should be used to our advantage. By not using all our muscles, progress will be slow and the workload will be transferred to other muscles. Those muscles have to do more than required during a set and limits what we are capable of.

Whatever sport you apply yourself to, working hard is one part of the equation and can only take you so far. It's also important to work smart. Working smart makes our hard efforts all the more worthwhile and beneficial in the long term.

‘’Technique is the ultimate expression of strength in weightlifting.’’

- Robert Roman

Further Reading,

• Sex Pocket Pulls by Stephen Powell

• PowerliftingToWin - Deadlift Setup Science

• PowerliftingToWin - Deadlift Form Analysis

• PowerliftingToWin - How to Deadlift like a Powerlifter

Recap of the 2015 IWF World Championships

During Thanksgiving week this past November, I traveled out to Houston for this year's World Weightlifting Championships. It hasn't been in the United States since the eighties and I couldn't pass up on the chance to go. While I could only be there for three days, it was plenty of time time to take in everything.

This post is more of an interlude before the next one which also relates to the championships. That one will be an interview I had the opportunity of conducting while I was in Houston, but more on that next time.

Here I'm writing about my experience on the trip and that essentially amounts to a bunch of random thoughts. It ends with a compilation of the Instagram posts I did when I came back from Houston. What I won't be doing here is providing an analysis of the competition. That kind of commentary can be found on blogs, podcasts, and eventually Sportivny Press.

Overall
 
There were sessions at all different times of the day, but every session had great lifters to watch. Not only that, but there was always a crowd. For instance, one night on my way to the last session, a coach and his wife went to watch even though athletes from their country weren't in the session. In the competition hall you saw fans, athletes, and coaches watching all the lifters on the platform.

I sat on the far side of the hall. On my first day, I ended up with Enver Turkeleri sitting in front of me, an Azerbaijan coach next to me, Chinese men's head coach Chen Wenbin across the aisle, and the entire Russian and Ukraine team sitting in the rows behind me. It made for interesting observations during the men's 77kg A session. For example, I noticed many of the coaches paid more attention to the scoreboard than the actual lifts happening on the platform. Or when Su Ying missed a jerk, Chen Wenbin immediately demonstrated to the athlete with him the correct movement using only his hands. It was one quick motion and few words.

That moment didn't click in my mind until later that night. It was when Papayats had introduced me to weightlifting coach and IWF education and development commission member Aveenash Pandoo. He gave a lecture earlier that day and said that demonstrating corrections is visually processed faster by the cerebellum rather than explaining it to a person.

Let me say in all the time I've been reading, practicing, and been involved with lifting, that has been the first time I had ever heard that. Saying my mind was blown would be an understatement.

All in all, the atmosphere and venue were great. It also helps immensely if you speak a second language to converse with athletes and coaches. Seeing as how most didn't speak English, it limits the amount of people you can connect with. However if you were able to chat someone up, they were often very friendly.

Random Thoughts and Observations

• While the men's sessions were interesting, I thought the women were more enjoyable to watch. The men had more missed attempts 

• Every time a Russian lifter came out for their attempt, the entire Russian team began to clap. Unfortunately, they were always out of sync

• The Iranian fans win gold for enthusiasm

• Papayats and I were on the elevator with a Korean coach and his athlete and this very same situation happened:
  
  
  
  When Papayats greeted him, I pretty much stood there clueless

• I missed the Indian weightlifters compete! I arrived after they had all competed, but I did get to chat with their 77kg weightlifter Sathish Sivalingam and team physiotherapist

• I also ran into the Two Doctors and Gregor on an elevator ride and managed to get a good laugh out of them. Can't say the same thing for the elevator ride with Zygmunt, but that's because everyone on the elevator stood there quietly when he walked in

The most valuable lesson I came away with from this trip was that there are so many people who know so much more than me. They were some of the best people I had conversations with. Sadly, most people will probably never hear of them because they aren't some Instagram famous person.

Instagram Interviews

If you don't follow me on Instagram, I did quick on-the-spot interviews of athletes and coaches in Houston. It was anyone who would agree to four simple questions: which do they like more snatch or clean & jerk, favorite thing about weightlifting, least favorite thing about weightlifting, and advice they would give themselves.

It provided a bit more substance than just taking pictures, but I didn't plan any of these individuals. The people chosen were based on if I ran into them and they weren't busy. Some people I didn't want to rudely interrupt while others were usually heading somewhere and I didn't want to delay them.

Click on the the person's name to be taken to their full interview. Enjoy!

Dave Luk

A photo posted by Niel Patel (@niel.patel) on Nov 30, 2015 at 10:12am PST

Alex Lee

A photo posted by Niel Patel (@niel.patel) on Dec 1, 2015 at 7:06am PST

George Kobaladze

A photo posted by Niel Patel (@niel.patel) on Dec 3, 2015 at 12:01pm PST

Hani Kanama

A photo posted by Niel Patel (@niel.patel) on Dec 4, 2015 at 10:52am PST

Ruslan Zhabotinsky

A photo posted by Niel Patel (@niel.patel) on Dec 7, 2015 at 9:09am PST

Jared Fleming

A photo posted by Niel Patel (@niel.patel) on Dec 9, 2015 at 7:22am PST

The FuBarbell + The Training Geek Seminar with Diane Fu and Lester Ho

A day of learning and lifting

After attending the Ma Strength seminar in December 2014, I didn't plan on attending another seminar for a while. However, when the "FuBarbell + The Training Geek Tour" popped up on my Facebook feed, I couldn't pass on the chance to attend - the session was going to be held awfully close to my neighborhood at Brazen Athletics in Fairfield, NJ.

The session was held on a Saturday from 9 AM to 5 PM. The hosts were:

Diane Fu
- Owner of FuBarbell
- Extensive work with Kelly Starrett
- Weightlifting coach for Team NorCal
- Mentored by Wu Chuanfu, coach of Singapore's national weightlifting team

Lester Ho
- Co-Owner Southeast Strength
- PhD candidate, three dimensional kinematics of the snatch
- Mentored by Robert Kabbas, silver medalist at 1984 Olympics

The day before the seminar, I received an email with the course manual. It was a pleasant and appreciated surprise that allowed me to review the material beforehand. The manual gave me an idea of the day's schedule and what to expect.

The seminar had 15 attendees in total with the group comprised mostly of coaches.

Diane began with an introduction of her template which is geared toward improving the athleticism of a specific type of individual - the modern athlete. The modern athlete is usually a person who has little-to-no exercise experience and has a sedentary lifestyle as a student or office worker with limited time to exercise. They tend to pick up weightlifting in their 20's or 30's and are very new to it.

In order of most important to least important, the template prioritizes:

• Position - A combination of mobility, proprioception, and strength in certain positions/postures

• Movement - The flow and  rhythm of the full movement and consistent rep quality

• Speed - Position and movement are prerequisites to speed. Speed will be detrimental to reps if the other two qualities are not developed

• Load - Weight is the least prioritized aspect. Skill is required first and an individual will lift whatever they are capable of with the correct technique

Lester then began to speak on the biomechanics and physics of weightlifting and covered the laws of motion and the center of mass. This lead to the next segment on levers and varying body types using the toolbox method.

Participants paired up and used their phones to take a picture of each other in the position shown above while lying on our back. Using that image, two boxes - using an app or a computer program like paint - are drawn on to the upper and lower body. This gives an understanding of the lever relationship between the torso, femurs, and lower legs. Depending on a person's leverages, they will have one of three body types, which are:

(1) A long torso with short femurs (ideal for weightlifting)

(2) Long Femurs compared to their torso (more use of legs)

(3) Equal length torso with their femurs (strong upper body)

These characteristics affect a person's positions. For instance, a weightlifter with long femurs will take a wider stance with their feet somewhat externally rotated and catch the bar with an inclined torso in the snatch. A longer torso individual will be able to set up comfortably in a narrow stance and receive the bar with a more upright torso.

They noted levers add another layer of information and give insight, but a coach shouldn't rely only on levers when examining a lifter.

Assessment and Mobility

With the fundamentals explained, we proceeded to the movement portion and started with assessment testing.

The first assessment was simply to crawl on our hands and feet. This is what I consider a true bear crawl - trunk parallel to the ground with the hips at or slightly below the height of the shoulders.

Notice the controlled limb movement
Opposite hand and foot move together

I'm familiar with the crawl and use it in a warm-up or part of the training session. However, I've never thought to use it as an assessment, but it makes sense. The crawl allows you to see pelvic control, core strength, and coordination. Some of the participants found it a bit challenging.

The second test was a narrow stance squat with the hands clasped together overhead called the Charlie's Angel Squat. It's a very simple movement that reveals mobility restrictions in the lower body and shoulder extension along with feeling the quadriceps (more on this below).

Those two movements illustrated how well one's body can move. Understanding how we did on those drills, we went into mobility of the upper body, hips, and ankles.

The upper body stretch we did was a hang from a pull-up bar and our partner pushed on us right below the scapulae. Over the course of three sets, we worked towards a more narrow grip. This stretched all of the anterior pressing muscles really well. Combined this with the fact a bar hang also stretches the lats, there was significant improvement in shoulder extension.

Jump to the 1:20 mark to see a 
similar take on the stretch we did

The next focus was on the hips and ankles by using band distractions. With a band anchored on the rack, you take the other end and put it around your hip or ankle. With the band on, work through various angles - lunge, split, squat, and then repeat on the other side. Almost everyone saw improvements in their positions. The drills were good, but if anyone had an injury they were advised to not do them.

Snatch

Now that we were all warmed up, we began the actual lifts. They used a top-down approach to break down the pull. It progressed as,

Extension > Power/Hip > Knee > Start

After hitting each point, we reversed the movement and initiated the pull. Combining it together, we did a snatch pull, power snatch, and then finally a full snatch.

From the start position, we were told to go straight up as if we were trying to draw a straight line from a pencil sticking out of our ear. Visually, a PVC can be held adjacent to the lifter. Keeping the ear in line to the PVC will force the lifter to pull straight up. If the lifter still needs further feedback, Diane demonstrated by having her hand on the upper back and told Lester to press her hand upwards. This achieves the correct pulling action.

I really enjoyed their cues. They provided excellent cues to understand how it should feel. I particularly liked the emphasis on feeling the quadriceps contract in the start position and in extension. In the start position, "feel your heels float" gave the right idea of how far you should start over the bar - the weight is shifted forward just enough to have your heels stay lightly on the ground. If done correctly, the quadriceps muscles can be felt.

Extension was cued in a similar fashion. There was no forceful plantar flexion, but instead were told to extend upwards and feel the quadriceps. Done correctly, the heels again "float" as opposed to doing a calf raise.

We were now given 30 minutes of open lifting to snatch on our own. We were allowed to go as heavy as we chose under the condition we maintain good technique. As we lifted, Diane and Lester went around observing and coaching everyone.

I did some light muscle and power snatches and took this as an opportunity to take photos (which can be found at the end). At this point, we were about halfway through the day and we broke for a one hour lunch. I stuck around and took more photos of Diane and Lester lifting. This surprised me a bit because they taught for 3-4 hours, lifted during lunch, and then taught for another 3-4 hours. That is awfully tiring, but kudos to them for being able to do it!

Clean & Jerk

Once everyone got back, we briefly went over the clean and spent more time on the jerk. For the clean, we went through the same progression as the snatch. Everything discussed on the snatch applied to the clean. The only change was the grip width and the bar being racked on the shoulders.

They stressed to set the lats in the rack position by not having too much space between your armpits. If the elbows are too high where the humeri are parallel to the ground, the lats are unable to support the weight. Once the bar was correctly racked, we did a complex that consisted of a push press, push jerk, and split jerk. The goal was to first achieve proper depth on the dip and then complete extension. Most trainees will cut the two movements short which results in a shallow dip and splitting too early for the jerk. To ingrain proper dip depth, including dip holds into your training will cement the new change.

"Jerk dip holds are not uncommonly programmed for youth females to strengthen the rack position - particularly for the jerk. They did this for 6 sets of 60s holds."

A video posted by Larry (@yangl123)

Just like the snatch, we were given 30 minutes free lifting time for the clean and jerk. In the previous seminar, I was instructed by Liao Hui for the rack position - have elevated shoulders and make a big chest. This actually strained my shoulders and caused them to cramp. Lester said set the lats instead. I found it much more comfortable.

Closing Discussion

After lifting, we had the opportunity to ask questions. Questions were asked throughout the day, but I don't recall any questions during this specific Q&A. Diane and Lester spoke about how they taper and deload - including how they are different from one another - plus how a trainee should set their annual training if they compete minimally or not at all.

The final discussion was on programming. They program in 3-4 week blocks. Diane recommended for those who only do WOD's to include strength training sessions that incorporates trunk work (core and lower back). They both agreed pulls are underrated and very beneficial. Pulls done correctly really employ the legs. If feeling the quadriceps is hard to understand, then they recommended narrow stance squats.

Observations

It appears Crossfit certifications teach sitting back in the start position of the snatch and clean with an emphasis on hip extension. I am not 100% sure - because I've never taken a Crossfit certification - but this is what I took away from the seminar.

Suggestions

The seminar was solid. The only adjustment I would consider is adding a segment on programming prior to lifting. It felt somewhat brief and lumped together with the Q&A and end. It can be expanded on with an overview of a sample training week along with how to set up the main movements plus accessory work to improve technique.

This next point is not exclusive to this seminar and something I've seen in every seminar I attend. While questions were asked throughout the day, when it comes to Q&A at the end of a seminar, participants hardly ask questions. For whatever reason, that's the way it is. I'd recommend any seminar presenter(s) to instead try and anticipate questions or ask themselves "Can I/we elaborate on this here?" because people will rarely put forth the good questions. I had to do this in college for research papers and I've found it helpful. It's not a foolproof method, but it might encourage more dialogue from the guests.

Material aside, sitting on a wooden box is surprisingly extremely uncomfortable. I would have gladly enjoyed being able to sit in a chair. Call it nitpicking, but it's hard to pay attention when your glutes hurt.

Suggestions for Trainees

If a trainee engages in only WOD's, devote time to training you typically wouldn't do, such as bodybuilding work. Try to feel the muscle for each rep, do isolation work for smaller muscles, go slow, do high reps, and don't worry about the load.

Need to get use to the new start position and staying over the bar? Apply the same concept from the jerk dip hold to the the start position, Hold it for time and get accustomed to how the start position should feel. Stay in the start position for 10, 20, or 30 seconds and then do the snatch or clean. You become familiar with the set up and can use a light load for the lifts.

Final Thoughts

Weightlifting is simple. You take a heavy barbell and you put it over your head. Learning how to do it efficiently is difficult, but teaching someone else how to do it is much harder. Describing how weightlifting should feel to an individual is not easy and can be tough to grasp.

Diane and Lester did a terrific job at conveying that feeling without making it overly complex. This is what I walked away with and it enhanced my coaching skill set. Both of their extensive backgrounds and experience combined into an enjoyable seminar.

If you're lucky, they will do the tour again in 2016.

You can view photos I took from the seminar here.

FuBarbell Sites

• Main Website
• Facebook
• Instagram

The Training Geek Sites

• Main Website
• Facebook
• Instagram

Further Reading,

• Leverage in Weightlifting Part 1: How to Improve Your Pull
• Leverage in Weightlifting Part 2: How to Train
• The Ma Strength Seminar with Yu Jie, Liao Hui, and Lu Xiaojun

Barbell Alternatives to the Back Squat

Squats are a staple among weightlifters

The back squat is a fundamental exercise. However, not everyone can perform it. There are a number of reasons that can prevent a person from back squatting, such as:

• It's awkward to do

• No access to a squat rack 

• They suffer pain in the upper body such as the low back (lumbar spine) or shoulders

As much as I like the exercise, it's not completely necessary. There are many productive variations of the squat. The back squat in particular is effective because it can be done heavy. The same can't be said for squats that don't use a barbell as they get no where near the weight of a back squat. The front squat can be interchanged with the back squat, but front squat progress can be limited by mobility issues. If mobility is adequate, but there's no squat rack, then cleaning it is out of the question. The weight used in a clean will be lower than the actual weight that can be used in a front squat.

Fortunately, there are variations that can be substituted into training. While single leg exercises and dumbbells or kettlebells can be used, they serve better as accessory work and to build volume. I don't believe they can replace the barbell and vice versa. In the appropriate context, each has their own benefits.

The primary exercises discussed here are suitable to build a strong set of legs. Best of all, a rack isn't needed, there are less compression forces on the spine, and they are fun variations to incorporate - especially when training feels stagnant.

Lastly, I'd suggest new weightlifters wait until trying these exercises - have at least one year's worth of training experience. They would see better progress by developing a strength base and proprioception through employing other squat and deadlift variations along with single leg exercises.

Jefferson Lift

The Jefferson is an odd looking lift. It's not quite a deadlift and it's not quite a squat. It's somewhat like a trap bar deadlift-squat combo, but it's still unique in its own way. And contrary to how it may appear, it's not an asymmetrical movement either - weight distribution is even throughout both legs.

I like it because I've found it's great for driving rotation in the thoracic spine (upper back) and it doesn't require as much mobility as the hack squat - which will be discussed last. With the weight directly underneath the body, reps feel balanced and there isn't a huge stress on lumbar spine. The Jefferson lift is a great option for those who don't have access to a trap bar. Also be warned, if you have short arms this exercise will become much more difficult and will require you to squat down lower and there will be trouble at lock out.

Zercher Squat

The Zercher squat is often criticized for the bar placement on the biceps' tendons. Although it isn't necessary, this is where having a specialty bar or wrapping a towel around the bar helps. I've found knowing how to settle the bar in your arms makes a difference.

Essentially, keep your arms extended when setting up then ensure the bar is fully placed in the elbow crooks so it doesn't move and rub your skin.  When the bar's racked in the arms, it's important the upper arms (humeri) are held close against the torso - think of pinning the elbows against the ribs - and the forearms are kept up. This shifts the weight to the trunk instead of having the arms bear the brunt of the weight.

If there's one exercise that teaches you to brace your core, the Zercher squat is it. The bar's location causes the entire trunk and back to brace during the set. And if you don't have access to atlas stones, this also doubles as a poor substitute for stone lifting.

Hack Squat

Mention the hack squat and more often than not, the hack squat machine is what most people think of. There is another exercise known as the barbell hack squat. Its low position requires a little more mobility than the previous two lifts discussed and has some semblance to a Olympic lift start position.

The hack squat is excellent for quadriceps development, especially for the vastus medialis. What I've found best about the hack squat is that there is less stress on the hips in the eccentric portion of the lift. Instead, the focus is extension in the knees and hips. If your hips are beat up from deadlifts and squats, the hack squat serves as a great movement to cycle into a training block and use as a semi-deload from the main lifts.

If you decide to try the hack squat, I advise you to thoroughly warm-up your knees. The hack squat spares the hips, but it can be rough on the knees. Just add a few minutes of cycling and mid-to-high rep bodyweight squats (10-20) to your warm-up and it should do the trick. Similar to the Jefferson lift, short arm lifters will encounter the same problems in the start position and lock out.

If I could have it my way, everyone would be able to do back or front squats. Unfortunately, that's not realistic. However during the year, it is practical to implement these other barbell movements and program them into training blocks. They offer a new stimulus to the body that will elicit progress and will still maintain relevance to the squat and deadlift. Not only that, but they will have carry over and translate well when you return to the main lifts.

Whether you are able to squat or not, be sure to incorporate these movements into your training and improve your leg strength.

Further Discussion,

• Squat Rx #16: The Hack Squat
• Squat Rx #18: Zercher Squats
• The Zercher Lifts and Its Variations
• 800 lb. Hack Squat by Eric Bugenhagen*
  *I included this cause it's ridiculously impressive

The Ma Strength Seminar with Yu Jie, Liao Hui, and Lu Xiaojun

That's my best Yu Jie face

Not many people can claim they are the best in the world. Olympians Liao Hui and Lu Xiaojun made no such statement, but that's because they don't speak English. Ma Strength co-director Jianping Ma addressed the group that morning saying that these guys are the best.

This past Sunday, I attended the Ma Strength seminar at the South Brooklyn Weightlifting Club. For those unfamiliar with Ma Strength,

"Welcome to Ma Strength – your ultimate site on Chinese weightlifting. Our mission is to provide athletes and coaches with the tools they need to enhance weightlifting performance using the knowledge and methods of the Chinese weightlifting system.

What makes us unique is our expertise and experience in these methods. We aim to fill the growing demand for knowledge and application about the Chinese weightlifting system through this blog and website, along with our technique clinics, coaching seminars, products, and online projects."

The hosts and guests were:

Jianping Ma
- Ma Strength Co-Director
- Head Coach at Lindenwood University
- 1984 Olympian

Manuel Buitrago
- Ma Strength Co-Director
- Head Weightlifting Coach at Supreme Sports Performance & Training
- Trained under Ivan Abadjiev

Yu Jie
- Head coach
- Athletes include Liao Hui, Lu Xiaojun, Lu Haojie, Zhong Guoshun, Tian Tao

Liao Hui
- Men's 69 kg weightlifter
- Four gold medals
- Holds the world records in snatch, clean & jerk, and total

Lu Xiaojun
- Men's 77 kg weightlifter
- Six gold medals
- Holds the world records in the snatch and total

Before I proceed, let me give my own brief background in weightlifting. My university had USA weightlifting instructors available if anyone was interested in learning the lifts. I took advantage of it in my freshman year of 2008. It wasn't until 2011-2012 that I spent more time practicing the lifts, learning more, and meeting with the university's weightlifting club near the end of my final semester. In the summer of 2012, I developed sharp knee pain and discontinued practicing the lifts. Only until recently in 2014 have I started squatting again and making a slow transition to incorporating derivatives of the full movements.

It's not everyday world champions visit your area; the seminar presented a perfect opportunity to meet two of them. Not only that, but the most popular entries on this site are the Olympic weightlifting articles. I knew readers would like a feature on the seminar.

I chose the Sunday seminar for a number of reasons. First, since the seminar was being held from 10:00AM to 12:00PM, I would be able to avoid traffic in Manhattan. Next, there were would be less attendees than the Saturday session, which would potentially make for a more individualized experience. Lastly - and most importantly - since the Saturday session would be their first seminar, I knew any issues they may have encountered from the first seminar would be resolved for the next day.

Attendees came from local and far, but most were predominantly from the East Coast with the exception of one person from outside the US. Everyone knew the basics of Olympic weightlifting and had been training anywhere from a few months to a few years (aside from me).

Ma began with a general introduction explaining the Chinese system. The Chinese studied the systems of America, Russia, Bulgaria, and then finally developed their own.

Ma used five words to describe the snatch with the last two being his own he adds.

• Close - Bar stays against and near the body while traveling upwards 

• Fast - Lock out immediately after full extension

• Low - Lock out low 

• Timing - Rhythm (More on it below) 

• Stable - I recommend watching Kirksman's video here

I wrote timing as rhythm. It was illustrated with two fast claps in succession as opposed to one clap, a pause, then the next clap. This described the rhythm of the movement and feet. It was full extension and then boom! The bar is locked out overhead. The aim is to develop rhythm instead of extending aggressively and then riding or squatting the bar down.

After the explanations, we were told the seminar's format was changed and we will get the chance to lift and receive on the spot instructions and corrections. They explained experiencing the concepts first hand will help us better learn them.

This was a last minute surprise. I luckily didn't wear jeans like I was considering that morning. I was dressed to lift and brought my weightlifting shoes along if such an event were to occur.

To be honest, this was a pleasant change. I wasn't sure what the seminar would entail. I signed up to see what content would be presented and how I can incorporate what I learned into my own skill set. As mentioned previously, I haven't done any Olympic weightlifting outside of front squats and snatch high pulls. Later when Ma asked how long I've been training, I just replied "not that long."

But more on that in the next section.

Hands On Corrections

SNATCH

Ma discussed and demonstrated the snatch plus its variations: the split and power snatch. He explained the form of the snatch noting the chest and head are up, the wrists relaxed (no wrist flexion), stance is comfortable around shoulder-width apart, and the knees are out/wide. He said knees out as having each knee over each foot (proper joint alignment).

Ma said full extension is straight up. Yu Jie showed the position quite a few times - on the forefeet, elbows high, wrists and hands close outside the shoulders, and head slightly back. After extending, jumping backwards is wrong. You stay where you start and your feet only move outwards to the sides.

Kazakhstan's Zulfiya Chinshanlo displays 

excellent full extension straight upwards here

As Ma called on us, we went up one-by-one. In the snatch, we would begin in the start position, do a few muscles snatches followed by the full snatch. Either in the start position or the full snatch, Ma would instruct the lifter with Yu Jie adjusting them - raising the hips, head up, relaxing the arms, keeping the bar close, aggressive lock out, head through/forward (not down), and tight back.

Yu Jie adjusted almost everyone's overhead position by internally rotating the shoulders. It was the most intense retraction I've felt. The best way I can describe it as him grabbing the scapulae and folding them into the spine. This is "tight back." It's similar to the retracted scapulae in the bench press in that it's a stable position.

Notice the retracted scapulae and

elbows pointing backwards

My start position required positioning my head slightly up rather than looking straight ahead. I also needed to have the bar closer at the end of extension. The full extension position Yu Jie showed helped and I also understood the scapulae adjustment.

Ma told me that I need tight and flexed hips (so I stay over the bar) and my posture is caved forward: chest and shoulders pulled forward and inward knees. Given how much time I spend sitting (commute + work = over 11 hours a day), it made sense. As for the knees, I've avoided excessive knees out to mitigate my knee pain and have emphasized the adductors in training. His last observation was that only one foot moves out in the catch and I remember that bad habit from the past. After I finished, I was surprised he didn't mention my poor stamina because I was breathing pretty damn heavily.

After this, we took a 10 minute break before beginning the second half of the seminar.

CLEAN & JERK

Liao Hui began and said technique is greater in the snatch than the clean, therefore strength is very important for the clean & jerk.

The rack position has the elbows set up naturally with the chest tight/high. This position is strengthened with lots of jerk dips and front squats.

We didn't do many cleans. Instead, Ma had us start with clean deadlifts. Everyone did clean deadlifts well with minor adjustments here and there. Liao Hui helped while Ma instructed - relaxed arms, pulling the elbows upwards, and keeping the bar close.

From there, it was a power clean into three split jerks. The dip for the jerk should be stable and slow. The drive up should use the whole body to extend upwards getting up on the toes then splitting and continuing to drive the arms overhead. Ma said don't just drop under the bar.

The split jerk has the torso vertical, back leg semi-bent, and the front leg's shin vertical. Again, the head is through/forward. The trunk only moves up and down as the legs split apart.

Liao Hui, Yu Jie, and Ma switched off between correcting each person. They emphasized the controlled dip, head positioning, and the set-up of the legs in the split. For instance, Liao Hui took a piece of PVC and slid it between the lifter's head and shoulders for them to understand the forward head posture.

For split jerk corrections, the stride of the front foot was usually short and needed to be further out. The rear leg was too straight and needed more knee flexion and plantar flexion. Usually the heel was off the ground, but not high enough. The weight distribution is spread evenly among both feet, 50-50.

My clean deadlifts and rack needed "tight chest" which felt like exaggerating a big puffed up chest. Liao Hui had me maintain this as I pulled and then he stepped away as I approached a full stand. Because I was very focused on holding my chest like this that as I neared the top, the bar was already well past mid-thigh. For me, staying over the bar and naturally shifting to the power position has always been an issue.

My split jerk was mediocre and I needed the above corrections. Truthfully, I've never done jerks as part of my regular training. I'm willing to bet Yu Jie noticed this because his advice was to practice the split.

General Advice

A question about the back squat came up. Ma said squat straight up and down with the back tight. There's no backwards movement. Weight is distributed on the entire surface of the feet with just a little bit towards the back of the feet.

We were all in need of more flexibility.

Overall, I believe everyone needed to slow down and be smoother in their lifts. There's no reason to rush through the movements. Whether it was standing out of the snatch or dipping for the jerk, Ma emphasized controlled movement and to have solid positions.

Hasty execution leads to poor movement or lack of the full movement. I learned something similar back in eskrima. The head instructor was going through a session with me and kept drilling the basic strikes. He stressed following through after each strike to maximize effectiveness. The same applies to extension, lock out, and driving up after the dip. This is why close, fast, low, timing, and stable are very important. They are the basics to develop rhythm and tempo in a fluid snatch, clean, and jerk. By being precise and having accuracy in the movements, you promote the most powerful positions.

Observations

The seminar gave me a lot of information to process. For one, they focused on end positions with little attention on the in-betweens. There was no mention of first pull, second pull, or anything between the start position and extension unless inquired by an attendee. It was only the essentials and it proved to be productive.

Next, they predominantly used internal cues. Liao Hui and Ma had me stay over the bar in the clean without having to say it once. I understand external cues can be helpful, but lately I've found internal cues to be more efficient.

The more I reflect on the seminar, the more I realize it was similar to what I've previously read and watched from Tommy Kono. Both have their differences, but I couldn't help notice the resemblance in some parts. Maybe that's just good weightlifting.

During Q&A, someone asked about sweeping the bar. The second pull was was not directly discussed during the seminar. When translated to Yu Jie, all I saw him do was gesture to the pocket area. The first thought that came to mind was, "Kirksman." From what I recall, he's the first person I read referring to and calling it the pocket area.

Considerations/What If's

I have been wondering - was the minimal instruction effective because it was simple or was it simple because the lifters already had some proficiency? It's hard to say, but I would guess it was a mix of both. Enthusiastic participants plus good coaching are a productive combination.

Second, I am curious if the instruction style and corrections provided would change had our group been comprised of more advanced athletes. That's not to say the group encompassed a bunch of beginners, but what if they were, say, some competitors for the upcoming American Open? I don't think the instruction would have been drastically different because the basics are always paramount, but you never know.

Suggestions

Since we were the second seminar in the lineup, I understand the addition of the lifting portion was a last minute change. Even though we were a small group of 12, going up one-by-one to receive coaching can take time. I don't know how this is playing out in the other seminars or if changes are being made to the format. Aside from time, there was an overlap of corrections from person-to-person. During the clean & jerk, I went to scribbling notes as the person on the platform went through clean deadlifts. It wasn't overly repetitive, but I already saw others go through the same instruction.

If possible, I would have liked to see it broken down into two groups: Manuel + Liao or Lu with one group of attendants and Ma + Liao or Lu with the second group. Yu Jie could supervise and walk around advising both groups. After the break, the groups switch coaches and athletes for further instruction. Although Manuel was busy taking photographs throughout the event, his lifter was in attendance. She received positive feedback on her technique from Yu Jie and Ma. I can't speak for the others, but I would have enjoyed his comments in the seminar as well. I believe the other person with the Chinese team was an assistant coach. Assuming he would be willing, I wouldn't doubt his ability either.

The other thing that comes to mind is maybe including a printed outline to follow along. Taking notes is best, but as I review the notes I took and as I write this, my memory struggles recalling every single detail. An outline would be useful and I would have jotted down less (but probably not).

Finally, Lu Xiaojun wasn't heavily involved in our seminar. He was on the platform at the beginning of the snatch segment warming up with the bar but that was it. He wasn't present during the snatches and came back after the clean & jerk portion concluded, but that's only because someone had asked a question regarding squats. Ma had him demonstrate the back squat plus a squat jerk.

I don't know how it was planned. Maybe Lu was involved the previous day and it was Liao Hui's turn to engage with participants on Sunday? Or something else altogether? I'm not sure. This is especially true since the format changed and we were lifting. Originally, Liao Hui and he were going to demonstrate the movements and work up to near maximal weights. I would have enjoyed the seminar a bit more if Lu spoke or helped lifters.

Other Tidbits

• Liao and Lu are on vacation and have been relaxing after competing at the World Championships and Asian Games respectively. They will start training once again when they return to China. 

• Lu has a 4 month old daughter. 

• Lu has been squat jerking for 10 years. He used to push jerk, but noticed he can go lower as the weight increased. 

• Lu's squat is his strongest lift. He can deadlift 280 kg. 

• Lu doesn't bench press. He does push-ups 

• Yu Jie is tall 

• I don't know why Liao Hui wasn't brought up. Sorry everyone.

Sorry Liao Hui - no one wanted to 

know what you lift

Final Thoughts

Should you attend the Ma Strength seminar? It depends. I really enjoyed it and would recommend it. I have been going through the material many times since it ended.

Definitely go if

• You want coaching from Yu Jie and Ma
• You want to meet Liao Hui and Lu Xiaojun
• You want to learn something new

Don't go if

• You're tight on cash
• You want a significant amount of personal coaching

The seminar was $315 and lasted two and a half hours plus time afterwards to take photos and speak with everyone. The remaining seminars near Chicago this weekend are $365 The seminars have concluded. If you really can't afford it, then I'd suggest to try attend one of Ma Strength's 8 hour technique clinics whenever the 2015 schedule is available. You would get a better bang-for-your buck in the clinic with more hands on instruction.

Was the cost worth it to attend the seminar? You bet! I realize some of you reading this may think this isn't ground breaking information or saying, "Well, I already knew this and that" and so on and so forth. Knowing and experiencing are two different things. Usually when I write a longer piece - such as this - I take time and hit mental blocks as I write. I did not have that issue as I wrote this. Instead, the most arduous part has been simply getting it all down. Two and half pages of notes transcribed into a much more thorough write-up.

Jianping Ma and Manuel Buitrago are great guys who are very knowledgeable and host an enjoyable seminar. I liked it and I doubt the Chinese team will be back from China any time soon. With preparation for the 2016 Olympics Games in Rio, Brazil, I think it is unlikely they will have time to visit again so soon.

If you want to learn more about Ma Strength, visit their website [link] and Facebook page [link]. Registration and details for the remaining seminars can be found here.

Photos from the event will be on the Facebook page. Because photography was not allowed during the seminar, I took some after it ended and they are available for viewing here.

Yu Jie and Jianping Ma

Liao Hui and Lu Xiaojun

Manuel Buitrago

Chinese Style Weightlifting Coaches in the USA

If you're seeking out Chinese style weightlifting instruction in the USA, these are the coaches with the experience that I'm familiar with:

Jianping Ma
- He trains athletes at Lindenwood University in Missouri 

Manuel Buitrago
- He's located in Washington, D.C.

Stephen Powell
- While located in South Carolina, he also does long distance consultations and is familiar with the Chinese and Russian training principles 

Further Reading and Other Reviews

Prior to the seminar, I have followed and read many weightlifting articles and sites. In doing so, it gave more depth to the topics. Below are my recommendations to learn more as well as other Ma Strength reviews.

LiftHard
- Kirksman was the first person I came across who explores the Chinese system. I've found his teachings very helpful

Yatin Prasher [Link 1; Link 2]
- He attended the Ma Strength weightlifting camp in China and wrote about his trip 

Larry's Chinese Weightlifting Experience
- During Larry's visit to China he was able to get in contact with a weightlifting coach and explains what he learned for All Things Gym 

Barbell Meditations
- Dave is another Ma Strength weightlifting camper and gives a great overview of the trip 

All Things Gym
- An attendee shares his thoughts on the Brooklyn Sunday seminar 

Crossfit SAA
- A review from a lifter who attended the Chicago seminar and has also visited the training halls in China 

Wu Chuanfu
- Kirksman's former coach who trained in China 

Takano Athletics
- Bob Takano puts forth excellent discussion and analysis about every level of the sport that I highly recommend 

The Training Geek
- Lester simplifies weightlifting which is what I loved about the seminar 

Tommy Kono Books
- While I haven't finished the first book, I've found his teachings very valuable 

Weightlifting with Marilou Dozois-Prévost
- Not exactly Chinese weightlifting, but Chris's experience echoes many of the corrections that were discussed in the seminar

Related articles,

• Typically I include specific articles from the site here, but in this case I will simply recommend the Olympic Weightlifting tag to browse all the entries

*I'll be editing this post periodically if corrections are needed

Stretching, Foam Rolling, and the Warm-Up

Dat Polovnikov stretch

Back in November, my friend sent me this wonderful message,

"yo niel

whats good, playa

i was thinking about your blog

and myself

and i was like id love for niel to post on stretching

and foam rolling

what are your thoughts"

Delays aside from writing this, stretching and foam rolling are topics I generally avoid. Over time, I've found there is a ridiculous amount of information on each. Dive into the subjects and be wary of "paralysis by analysis." I'll take it step-by-step, but will only have a superficial discussion without getting into the minute details that are outside my scope. 

First, I'll cover types of stretching and joint mobility, then move on to foam rolling, and wrap it up with application.

Stretching

There are various forms of stretching. I believe the original question was in regards to passive/static stretching. For a set amount of time, a person holds a fixed position - with or without external assistance - to place the muscle into the end range of extension and/or flexion. Often, this is performed before or after a training session in the warm-up/cool down or outside the workout window for recovery or flexibility purposes.

The planted foot is held down to stretch the calf muscles

Usually, static stretching is associated with increased flexibility and was the popular method for of warming up for athletic activities. To some extent, the latter has fallen out of style in favor of dynamic stretching (explained below). In respect to flexibility and muscle lengthening, it's not 100% accurate. Static stretching a muscle won't impose any permanent effect, especially not a substantial change under short durations. The body is a complex system. Inflexibility at one site might be due to an issue elsewhere on the body. For instance, "tight" hamstrings can be due to a combination of the hamstrings and abdominal muscles' weakness in comparison to the strong quadriceps and hip flexors. By strengthening the appropriate muscles, said "tightness" would be reduced without the incorporation of static stretching.

Likewise, becoming proficient at exercises - like the squat - naturally enhances flexibility. Better flexibility improves positions in the exercises (developed ankle and hip mobility = a deeper squat). Progressing on exercises and spending time on them creates a positive feedback increasing your stretch tolerance.

Greg Lehman puts it very well here:

"You will have a greater range of motion after you stretch for a bunch of weeks BUT this does not mean the muscle is less stiff or longer.  Rather, that muscle (more accurately your nervous system/brain) has increased its stretch tolerance.  Your brain and nerves just let you move further."

Also before stretching, it's important to be aware of what is going to stretched. Stretching an area that doesn't need it or has an underlying issue can aggravate it.

I wouldn't write off static stretching altogether. Personally, I've found - and have read elsewhere - that a regular static stretching routine prior to bed improves sleep quality. If you like your static stretching, pre-bedtime might be the time to do it.

Similar to static stretching, dynamic stretching takes the muscles through a range of motion for a prescribed number of repetitions. Dynamic stretching usually involves specific drills which vary according to the training session movements.

Now the static stretch above is 

demonstrated here as a dynamic stretch

Chosen well, dynamic stretches in terms of execution relate better to the upcoming training movements. Dynamic stretching engages more coordination working from simple to complex moves up to the point when training begins.

In a dynamic warm-up, mobility drills overlap with dynamic stretches. Mobility is the amount of available movement at a specific joint. Therefore, ankle mobility means how well the ankle joint can move and an ankle mobility drill is done to improve ankle mobility. It can be measured in degrees, but most individuals can do a general check through an ankle mobility drill such as this:

Poor ankle mobility won't allow your knee to travel close to the wall

Good ankle mobility will allow your knee to get near the wall and 
you can set up further away from the wall to increase the challenge

Later, I'll expand more on how you select what to do for a warm-up. Let's discuss foam rolling first as my recommendations for it overlap with warming up.

Foam Rolling

Foam rolling is a form of self-myofascial release (SMR). "Self" because it's performed by one's own hands with whatever tool of choice versus the myofascial release done by a manual therapist. A manual therapist can use their own hands or a preferred system of myofascial release (e.g., Gratson). The prefix "myo-" means muscle coming from Greek origin while fascia refers to the body's fascia system which is a single continuous fibrous connective tissue system. Therefore, myofascial release is aimed toward working on the body's muscular system and fascial network.

Illustration of superficial fascia

I find myofascial a tricky topic to pin down. The general idea is that over time, fascia becomes "wound" up and it needs to be untangled for optimal functioning or to remedy any muscle-related issues. Adhesions and scar tissue built up from exercise are removed during the release process. Manual therapy is very specific and looks at the individual's posture and restrictions. During an assessment, it focuses in alleviating those issues found and results in better posture and soft tissue. This highlights enough of the basics for the purposes of this post.

Back to the foam roller, I typically see it used before or after the training session. Because it's a form of self-massage, I didn't quite understand the purpose of it in the warm-up. Massages reduce muscular tension and that's good, but I've questioned its effectiveness pre-workout. However, I haven't read anything that says foam rolling before strength training reduces force output or has negative implications.

I've found foam rolling beneficial in the recovery window, especially when combined with static stretching. Recently, John posted this very relevant study:

"Compared to the control group, the foam rolling group experienced “less” muscle soreness.  For example, at 24 hours post the foam rolling group had a muscle soreness level that was almost 550% greater than baseline, but the control group was almost 720% above baseline.  This is consistent up until 48 hours post, where both groups are essentially equal.

Foam rolling reduced twitch force during recovery, increased quadriceps and hamstring range of motion during recovery, reduced rate of force development compared to the control group (which slowed it down), foam rolling increased vertical jump height during recovery."

If you're not fond of using it before you train, foam rolling as a cool down may yield benefits.

After my initial experience with foam rolling, I was skeptical about its effectiveness. I never saw any changes from it except my muscles turn painful and tender which did not cause any previous discomfort. This with the ENORMOUS market for SMR products - there's an array of outlandish rollers and tools available for purchase - I saw it as hype.

While commonly done with a foam roller, their are other SMR tools available such as the Theracane.

Albeit, I don't know anyone who enjoys it as much as this guy.

Contrary to how I sound, it does have its advantage in the warm-up. I realized it when I worked with someone who had terrible mobility. They weren't strong enough to support themselves on the roller and use it. Fortunately, I thought of an alternative. I had them lie face down while I firmly rolled a medicine ball on their calves. We then proceeded to a few ankle drills to improve their mobility. This was an instance where foam rolling proved to be very valuable. This finally brings me to.....

Use & Application

I like training to be specific to the individual. When it comes to the warm-up protocol, I adhere to a similar thought process. Stretching and foam rolling need to be individualized to the person and training session.

Take into consideration a person's skill level. Someone untrained can't grab a foam roller and go at it. As I mentioned, individuals who don't participate in regular activity may be unable to support themselves on the roller, let alone use it. If stretching is not necessary or, even worse, someone has hypermobility, it can create joint issues. Inappropriately employed, stretching and foam rolling can worsen problems. I've come across forums when a user will ask for suggestions on treating an injury. Frequently, I've read the suggestions of others was to, "roll out or stretch the area." This advice doesn't take into account the injury. It's akin to hitting a TV remote because it stopped changing channels - aimless. Maybe the batteries are dead, something's blocking the receiver, an internal component is broken, or it could be a number of other things.

This is one reason why assessment-based practices work well - various forms of manual therapy, Z-Health, biofeedback, and so on and so forth, individualize their treatments. During the assessment, data is collected based on the client' muscular characteristics. That data in turn helps prescribe the movements for their plan to optimize performance.

The same thought process should go into the warm-up. Make it specific. Any of the above methods can be combined and used. When applied together, it can be a great warm-up. To give some direction, I'd suggest it in this order,

• Foam Rolling

• Static Stretches

• Dynamic Stretches/Mobility Drills

*If preferred, foam rolling and static stretching can be done post workout in the cool down instead.

Before or after the session, foam roll the trained muscles. In the warm-up, perform quick passes on the muscles, but reserve the slower deeper rolling for the cool down. Avoid going over joints and connective tissues (like the IT band). More importantly when doing SMR, pain is NOT a positive indicator. Pain tells the brain something is wrong and to induce pain is not the objective. Accordingly shift your weight on the roller to adjust pressure on your muscles. If it feels too hard and hurts, ease off of it.

For a general dynamic warm-up, you can consider giving attention to these areas:

Lower Body

• Ankles

• Hips

• Glutes

• Asymmetrical/Single Leg Movement

• 2-3 Training Session Related Exercises

Upper Body

• Wrists

• Elbows

• Shoulders (Glenohumeral Joint)

• Shoulder Blades (Scapulae)

• Upper Back

• Asymmetrical/Single Arm Movement

• 2-3 Training Session Related Exercises

For example,

Lower Body: Main Exercise - Deadlift

• Wall Ankle Mobilization

• Hurdle Step Over [hip mobility + single leg drill + coordination/balance]

• Thoracic Spine Extension

• Light Good Morning

• Single Leg Deadlift

Upper Body: Main Exercises - Pull-Up & Overhead Press

• Overhead Band Pull Apart

• Shoulder Dislocation

• Reverse Curl

• Lu Raises

• Lat-Pulldown

• Light Behind the Neck Press

- Total time for everything (foam rolling & drills) = No more than 10 minutes max

Ultimately, you can warm-up however you choose to and include/exclude whatever you wish. For example, there are lifters who warm-up with their training session's exercises. They start with light sets and gradually work up to their working sets. When it comes to warming up - and lifting - there is no "one size fits all." Rather, it comes down to the way that works best for you and your goals.

When asked a question in weightlifting, "it depends" is a very common answer. But, in the end it really does depend - specifically, on the day's session and your own training levels. Neither stretching nor foam rolling are inherently good or bad. If they are used erratically, they can be both. It instead revolves around individualizing them to your own personal needs. Utilize a variety of movements that relate to the training session. It can be a mix of stretches and mobility drills. What is perfect for one person, can be pointless or detrimental for another trainee.

Examined in depth, the warm-up and its associated activities can appear complex. Understanding a few fundamentals clears up the subject.

But the bottom line? Do a warm-up!

Further Reading,

• Does Foam Rolling Work? by Anoop Balachandran
• Joint Warm-Ups by Weightlifting Coaches [Videos to the other coaches are linked in the page]
• Stretching by Mike Robertson
• Warm-Up Discussion and Q&A by Mike Robertson

Related articles,

• Programming Guidelines
• Program Questions
• Warming Up in the Cold