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Ma Strength

@mastrength

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🇨🇳#Chineseweightlifting for athletes & coaches
🌎 #CrossFit & #NASM Approved CEU seminar
📕#weightliftingbook #weightliftingprogram

POSTS STORIES REELS TAGGED

Checkout this 210kg #cleanandjerk by Tu Yi (88kg).
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This is 5kg heavier than his competition best
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Notice how he lowers his head to catch.
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Why do this?
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In China, athletes learn to internally rotate the arms and shoulder blades to lockout the bar during #overheadpress exercises.
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This rotation pushes the head forward so you can align the bar over the base of the neck.
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However, lowering the head helps stop this forward movement by compressing the muscles on the front of the neck.
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This compression helps him stay near the middle of his base of support.
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So, if you’re running across the gym when catching a #splitjerk, try lowering your head about 45 degrees from straight ahead.
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Tag a friend who looks at the ceiling during their jerk, and see if you notice a difference in your ability to stop the bar.
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🎥douyin
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#Chinaweightlifting #Olympicweightlifting #weightliftingtraining #weightliftingtechnique #Chineseweightliftingbook #overheadmobility #weightliftinganatomy #weightliftingbook #Olympicweightliftingseminar #weightliftingseminar #Olympiclifting #splitjerktechnique by @mastrength

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85

a year ago

Check out this 170kg #hangsnatch by #Lidayin!
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Do you often miss your hang #snatch forward?
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Or maybe you jump forward during the catch?
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If so, make sure you don’t have any extra movements prior to descending.
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For example:
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❌ if you thrust your hips prior descending then you will push yourself forward and reduce the amount of space you can descend into.
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So you will either 1) jump forward or 2) limit your extension (or both).
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✅ Instead , make sure you simply bend your knees and hips to shift your pressure to the ball of your foot as you descend (as shown in the video).
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This simple strategy will avoid disrupting the trajectory of the barbell.
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So try reducing extra movements in your #weightlifting movements and see if you notice an improvement in your #weightliftingtechnique.
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#ChineseWeightlifting #Chinaweightlifting #sollevamentopesi #sollevamentopesiolimpico
#ウエイトリフティング #levantamientodepesas
#halterofilia #lhalterophile #halterophilie #deadlift #snatchdeadlift #snatchtechnique #snatchtraining
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🎥 douyin by @mastrength

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145

3 years ago

Getting ready…
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The #Chinaweightlifting squad prepares for Paris 2024 with a mixture of #weightlifting and #bodybuilding:
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#liuhuanhua deadlift + extension with 260kg
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#shizhiyong 130kg #cleanandjerk (light #powerjerk)
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Li Fabin: using #weightliftingstraps to pull 100kg #chestsupportedrows
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#Gigachad: performing a #landminepress in half kneeling
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Shi Zhiyong : using a water bag to perform lateral #lunges
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Do you think they’ll all be able to win their categories? Leave your thoughts below 👇
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🎥 credit CWA
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#olympicweightlifting #olympiclifting #chineseweightlifting #strengthtraining #strengthandconditioning #lunge #sealrow #landmineexercises by @mastrength

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2 years ago

Check out #LiDayin training hang #snatch.
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Does your #hangsnatch feel slow after lowering the bar?
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One trick is to pay attention to the depth you lower the bar during the #deadlift.
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❌If you lower the bar too low, then you absorb too much energy and might not have enough time to release it at the contact point.
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❌If you don’t lower the bar enough, then you don’t store enough energy to release at the contact point.
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✅ if you want to create an abrupt stop to reverse quickly, then lower the bar to a depth where your torso and thighs create a 90 degree angle (as shown by Li).
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Why does this work?
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At this hip angle, you’re able to produce high amounts of force which makes it easier to stop and hold a weight.
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By stopping quickly, you can store a lot of energy and still release it quickly enough to create more upward momentum (similar to a #jerkdip).
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Based on the proportions of the athlete, the bar might be at mid-thigh the exact placement will be determined by the hip angle.
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So try stopping at this angle during your snatch training and see if you notice a difference in your hang snatch
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🎥douyin by @mastrength

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6 days ago

It was great to return @thehallwaygym to work with coaches and athletes in Perth!
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During this MaStrength #Chineseweightlifting seminar participants learned:
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1️⃣ how to expand the chest in the start position to prevent the torso from compensating undesirably later in the lift.
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2️⃣ practicing timing during #snatchpull to maximize energy release.
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3️⃣ learning how to maintain balance and elevate to the optimal #cleanpull height.
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4️⃣ controlling jerk dip to maximize force production for the #pushpress.
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5️⃣ working together to realize the #squatjerk.
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6️⃣ and applying balance, contact, and shape to reduce rotation when catching the split jerk.
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Thanks to everyone in the @crossfitaust community for being open to learning 🙏
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This weightlifting seminar is approved for CrossFit & NASM CEUs, so if you need to maintain your CrossFit training or CPT credential, you can earn 14 CEUs by attending. by @mastrength

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10 days ago

Are you using #snatch #speedpull to help you get under the bar but are not feeling faster?
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One tip is to make sure the bar reaches your clavicle by the time you enter a #quartersquat position.
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Notice how #TuYi elevates the bar to clavicle height as he #squats down.
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As I note in my weightlifting book, losing your barbell contact or balance during the deadlift can prevent you from the optimal height later in the lift.
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In this case, slow your deadlift a bit.
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But sometimes the barbell might be too heavy, in which case just reduce the load.
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Whatever the reason, if you don’t reach this height then you won’t have enough time and space to get under a full lift.
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So pay attention to your barbell height, modify if necessary, and see if you notice a difference in your ability to get under the bar faster.
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🎥 douyin by @mastrength

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a month ago

When lowering the bar, you need:
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1️⃣ pressure on the ball of the feet
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2️⃣ barbell contact along the legs
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This ensures your torso and shins move forward to create a jump position.
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However, some athletes (especially beginners) lean the torso forward excessively which forces the legs to produce more force to avoid falling.
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The shins cease to move and the descent looks like a #stifflegdeadlift .
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❌Athletes who develop this habit tend to have a #hangsnatch or hang clean position that differs from their full lifts.
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This limits the transferability of hang lifts to improve the full lifts.
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💡To avoid this habit, try the drill shown in the video.
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🅰️ Get near a wall and get in a jump position (where the shins and torso move forward until you’re heavy on the ball of the foot).
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🅱️ Stay close enough to the wall so that you glutes slightly touch during the descent.
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Then perform hang #snatchpull.
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If you contact the wall too much, you will be able to sense it and adjust your position in the next reps.
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With practice you can move further away from the wall until you no longer need it.
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Try this out if you have trouble sensing your balance and position.
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Or use it as a warmup when you program hang #snatch or pulls.
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See if you notice an improvement in your lifts.
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🎥 douyin by @mastrength

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a month ago

#Bodybuilding with purpose: #LiDayin performing behind the neck #latpulldown .
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When would you use this?
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First, think about the setup and force production.
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This movement:
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1️⃣ unweights in the beginning motion
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2️⃣ forces you move down and forward
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Second, think about when you would you need these actions.
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In this case, these actions occur as you pull under the bar and enter a #squat position.
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Therefore, lat pull-downs can be useful if you’re trying to get under the bar and squat faster.
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However, if your goal is to improve elevating yourself and the bar then this lift can interfere.
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Doesn’t make this lift a bad exercise, but just means it’s not the solution for the current goal.
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Whether you follow my #chineseweightlifting programming or some other program, ask yourself the questions above to make decisions in line with your goal 💪 by @mastrength

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2 months ago

#Lidayin back in action with a 260kg #cleandeadlift.
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One aspect of his #deadlifttechnique that I like is how he reduces tension in his arms and shoulders as he breathes calmly.
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A lot of beginners tend to add extra tension by:
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1️⃣ pointing the knuckles toward the floor
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2️⃣ pointing their elbows behind them
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3️⃣ shrugging the shoulders
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Or some other kind of extra movement.
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The problem with these movements is that they:
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🅰️ can push the athlete forward, causing them to lose balance
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🅱️ increase the downward force the athlete must overcome, which can slow the #deadlift and reduce energy release.
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It’s possible to overcome these negative consequences but then you end up with a heavy deadlift that doesn’t carry over to your #cleanandjerk.
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During my WL seminars, I show how to reduce excessive tension in the setup and encourage participants to get strong this way.
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Try this yourself and see if you notice your CJ increase as your deadlift increases. by @mastrength

2k

5

2 months ago

Lei Jiangqing (85kg) performing #pushups with 107kg load provided by #gigachad #Liuhuanhua.
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In #chineseweightlifting pushups are preferred over barbell bench press.
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Here are two reasons why:
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1️⃣ During a bench press, the bench and the weight squeeze the athlete from front to back, which can limit access to the #rackposition.
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2️⃣ Because athletes are not encouraged to arch during pushups (see the coach reminding Lei to keep the abs tight), the shape produced slows the forward movement of the torso.
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This shape is useful if you tend to lean forward too much when you catch your lifts.
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I tend to use different pushups in my online programming but will tailor the incline and offset based on the shape the athlete needs to create.
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You’ll still train triceps, shoulders, chest, etc, but you’ll be creating a body shape conducive for weightlifting.
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So, if you’re a heavy barbell bench presser but feel like you lean forward too much or lack access to the rack position, then try using pushups instead.
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And tag someone you’d like to be your pushup buddy 👍
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🎥 douyin by @mastrength

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2 months ago

An exceptional 225kg #squatjerk at 85kg by Lei Jiangqing.
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This is 4kg above the 85kg #chinese weightlifting national #cleanandjerk record done by #Tiantao in 2017.
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One thing to is how he maintains his forefoot contact while straightening his legs and elevating his heels.
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This contact allows him to continue producing force as he releases energy.
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Many beginners tend to jump off the floor or do not straighten their legs which shortens their elevation.
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In both cases the center of gravity moves too far forward too quickly.
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This causes the athlete to lose their foot contacts and shorten their force production.
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This means the barbell might not achieve enough height or the athlete lands in a position where they cannot catch the bar.
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These issues can also occur in the #splitjerk.
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So, regardless of which style you use, keep your forefoot contact as you elevate from the jerk dip.
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See if you notice a difference and leave a note in the comments.
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🎥douyin by @mastrength

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2 months ago

Excellent 200kg clean + double #splitjerk by #Tuyi.
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Notice how he adjusts his #frontrack grip between the clean and jerk.
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Most athletes will take a wider grip and/or lower the elbows to prepare for the jerk.
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This adjustment happens because less space to move forward during a jerk dip compared to a #squat.
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Therefore the only space available is outward.
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This strategy creates enough space for athletes to move the bar overhead while keeping their balance.
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Therefore they can maximize force production to reverse the dip and elevate the bar fast enough to catch.
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So, if you feel tight or slow in your jerk, try adjusting your grip wider and/or lowering your elbows after the clean.
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Just make sure you maintain maintain your balance and keep barbell contact on your front rack.
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See if you notice a difference.💪
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🎥douyin by @mastrength

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2 months ago