Mobility for Weightlifting | Juggernaut Training Systems

Warming Up for the Jerk

Chad Wesley Smith — Tue, 11 Aug 2020 18:01:07 +0000

We break down some simple drills to help you warmup for the Jerk and improve your technique.

An effective Jerk warmup should increase core temperature, increase blood flow to the necessary muscle groups and reinforce the motor patterns of the Jerk. Drills that help develop coordination and timing should be incorporated into the warmup as well. Here is a sample Jerk warmup:

Wall Slides

–Feet Start 6-8” away from wall

-Elbows and wrists touching wall forearms vertical

-Keep moderate pressure against wall, sliding arms up and down

-Keep scapulas depressed, traps relaxed (no shrugging)

-8-10 reps

Elbows-In Goblet Squat Press

–Feet shoulder width apart

-Knees and toes tracking together

-Hold a plate or KB 6-12” in front of you

-With upper back neutral pull elbows together press up overhead to limit of ROM

-Use tempo, pausing, stretching to gain more ROM

-6-8 reps

Front Rack Stretch

–Use full grip if possible, wedge stick under tricep

-Keep wrist rigid and neutral

-Use opposite hand to apply pressure to tricep

-Keep torso neutral, no hyperextension

-Use tempo, pausing, holds to gain more ROM

-Incorporate between sets of Front Squats, Cleans, Jerks

-8-10 reps, 20-30 second stretches

Press from Split

-From Split position bar in front rack

-Bring elbows down and out slightly

-Brace trunk and maintain neutral spine position

-With a full grip on bar press overhead

-Lockout with bar stacked on top of shoulder, shoulder above hip, hips in neutral position

-5-8 reps

Stepping Jerk Balance

-Start from front rack with full grip

-Brace torso and maintain neutral spine

-Back foot steps back onto the toe

-Front foot stomps out and down arms lockout TOGETHER

-Hips remain “high” in split, no lunging

-Recover front foot, then back foot

-4-6 reps

The post Warming Up for the Jerk first appeared on Juggernaut Training Systems.

How To Warmup for the Clean

Chad Wesley Smith — Mon, 10 Aug 2020 17:47:23 +0000

Try out these drills to better warmup before your next Clean workout.

An effective Clean warmup should increase core temperature, increase blood flow to the necessary muscle groups and reinforce the motor patterns of the Clean. Here is a sample Clean warmup:

Clean Grip RDL

-Hold Barbell with Regular Clean grip

-Feet Between Hip and Shoulder Width Apart

-Brace the Torso and Depress the Scapula

-Maintain Lat Engagement Throughout Movement

-Hinge at hip with controlled eccentric stopping below knee, shins remain perpendicular throughout Movement

-Maintain neutral spine for Entire movement

-5 to 10 reps

Elbows-In Goblet Squat Press

–Feet shoulder width apart

-Knees and toes tracking together

-Hold a plate or KB 6-12” in front of you

-With upper back neutral pull elbows together press up overhead to limit of ROM

-Use tempo, pausing, stretching to gain more ROM

-6-8 reps

Front Rack Stretch

–Use full grip if possible, wedge stick under tricep

-Keep wrist rigid and neutral

-Use opposite hand to apply pressure to tricep

-Keep torso neutral, no hyperextension

-Use tempo, pausing, holds to gain more ROM

-Incorporate between sets of Front Squats, Cleans, Jerks

-8-10 reps, 20-30 second stretches

Muscle Clean

-Hold Barbell with Clean grip

-Feet Between Hip and Shoulder Width Apart

-Start from Power Position, Soft knees, Shoulders Above Barbell

-Initiate drive through legs to full extension

-Continue elbow drive upward ONLY Rotate arms around bar into front rack

-Shoulders remain above barbell throughout pull

-Elbows pointed forward, full grip on bar

-4-6 reps

Front Squat

-Bar in front rack

-Feet Between Hip and Shoulder Width, toes pointed with knees

-Elbows pointed forward/up

-Initiate Squat from hips/knees together

-Knees track with toes

-Shoulders pushing into bar lats engaged

-Maintain a neutral spine, chest up

-5-10 reps

Clean from Power Position

-Hold Barbell with Clean grip

-Feet Between Hip and Shoulder Width Apart

-Start from power position, soft knees, shoulders above bar

-Drive through legs to full extension

-Elbows drive UP pulling body under, hips move DOWN into Squat

-Rotate arms around bar into front rack

-Keep shoulders actively pushing into bar

-5 reps

The post How To Warmup for the Clean first appeared on Juggernaut Training Systems.

Sample Snatch Warmups

Chad Wesley Smith — Sun, 09 Aug 2020 17:39:22 +0000

We break down some simple drills to help you warmup for the Snatch and improve your technique.

Snatch Grip RDL

-Hold Barbell with Regular Snatch grip

-Feet Between Hip and Shoulder Width Apart

-Brace the Torso and Depress the Scapula

-Maintain Lat Engagement Throughout Movement

-Hinge at hip with controlled eccentric stopping below knee, shins remain perpendicular throughout Movement

-Maintain neutral spine for Entire movement

-5 to 10 reps

Wall Slides

–Feet Start 6-8” away from wall

-Elbows and wrists touching wall forearms vertical

keep moderate pressure against wall, sliding arms up and down

-Keep scapula depressed, traps relaxed (no shrugging)

-8-10 reps

Lying Snatch Grip Overhead Regression

–Feet in Squat position, knees bent >90 degrees

-Ribs down, back flat abs engaged

-With Snatch grip Lower stick slowly to floor Maintain ribs down then controlled concentric

-Use tempo and pausing to increase ROM

-Overload with plate in the stick, move hips closer to wall

6-8 reps

Muscle Snatch

-Hold Barbell with Regular Snatch grip

-Feet Between Hip and Shoulder Width Apart

-Start from Power Position, Soft knees, Shoulders Above Barbell

-Initiate drive through legs to full extension, end with legs locked out

-Continue elbow drive upward ONLY, no “flip and press”

-Shoulders remain above barbell throughout pull

-Shoulders rotated internally bar behind head

-4-6 reps

Overhead Squat

-Start with bar in overhead position with Snatch grip

-Feet Between Hip and Shoulder Width Apart, toes pointed out

-Maintain upper back stability, shoulders slightly internally rotated

-Initiate Squat from hips/knees together

-Knees track with toes

-Keep shoulders actively pushing into bar

-Maintain a neutral spine throughout movement

-5-8 reps

Tall Snatch (Muscle Snatch into Squat)

-Hold Barbell with Snatch grip

-Feet Between Hip and Shoulder Width Apart

-Start from standing position, shoulders above bar

-Elbows drive UP while pulling body under, hips move DOWN into Squat simultaneously

-Bar “flips” into position at bottom of Squat, feet stay on floor

-Keep shoulders actively pushing into bar

-5 reps

The post Sample Snatch Warmups first appeared on Juggernaut Training Systems.

Improving the Jerk

Chad Wesley Smith — Mon, 06 Jul 2020 20:22:49 +0000

The Jerk is the toughest lift in Weightlifting. Here is everything you need to know about improving your performance in it.

Max Aita goes step by step through the most important aspects of success in our Jerk Technique Pillars series.

Improve your Jerk technique and your communication with your athletes/training partners with these cues from Max Aita.

Are you pushing your jerks out if front of you and having to chase them to the front of the platform? This will help.

Alyssa Ritchey made a HUGE 105kg/231# Clean and Jerk to win the 49kg/108# class at the 2018 American Open Finals. Her Coach Max Aita, breaks down her technique in this great lift.

The post Improving the Jerk first appeared on Juggernaut Training Systems.

Improving the Clean

Chad Wesley Smith — Mon, 22 Jun 2020 20:00:41 +0000

The Clean is one of the most effective tools to develop speed & power in any athlete and is critical to success for Weightlifters.

Team Juggernaut Head Weightlifting Coach Max Aita goes step by step through the most important aspects of Clean Technique in our Clean Pillar Series

Improve your clean technique and your communication with your athletes/training partners with these cues from Max Aita.

One of the most challenging aspects of beginning to learn the Clean & Jerk is the ability to hold the bar in a proper front rack. In this tutorial, Dr. Quinn Henoch with some assistance from Juggernaut Weightlifter Kristi Brewer (World and American Masters Record Holder in the Snatch and Clean & Jerk) shows you some simple steps to improve this position.

Standing up big weights in the Clean will require great leg strength and the Front Squat will be the most important tool for that.

Where should you contact the bar in the clean, the hip or the thigh? Max Aita discusses the differences in each and why one may work better for you.

Is the bar crashing down on your shoulders in the clean, making it very hard to stand up and prepare for the jerk? Max Aita has some solutions for you.

Elbows contacting the knees during the catch of a clean can be very dangerous to a lifter, as well as being illegal. Here is how to fix this problem…

The post Improving the Clean first appeared on Juggernaut Training Systems.

4 Part Shoulder Warmup

Chad Wesley Smith — Sun, 21 Jun 2020 15:07:31 +0000

Struggling with shoulder pain? A lack of scapular mobility and stability can lead to pain and poor performance in pressing and overhead movements. Use these 4 drills to get your shoulders and upper back moving through a full ROM with control and intent to alleviate pain, build stability and boost performance.

Upper Back Cat/Cow

-Hands Stacked Under Shoulders

-Drive the Upper Back High, As If A String Is Pulling From Between Your Shoulder Blades Toward the Ceiling

-Drop Your Chest Between Your Shoulders, Feel Your Movement Come from Your Scapula

-10 Reps In Both Directions

Bear Crawl Shoulder Touches

-Hands Under Shoulders. Knees 1” Off Ground

-Move With Control and Intent

-Keep Hips Level Like Balancing A Glass of Water on Your Low Back

-5 to 10 Reps Each Hand

Band Pullaparts

-Grip Band with Overhand or Underhand Grip

-Pinch Scapula Together As If Squeezing a Pencil b/t Your Shoulder Blades

-Pull Band Apart with Straight Arms

-Band Should Contact Chest In Same Spot That Bar Does in Bench

-Perform 10-20 Reps

Cuban Press

-Maintain A Neutral Trunk Position w/ Ribs Stacked Over Hips

-Raise Elbows w/ Minimal Shoulder Shrug

-Externally Rotate w/ Control

-Press While Maintaining Neutral Spine

-Internally Rotate w/ Control

-Perform 10-15 Reps

The post 4 Part Shoulder Warmup first appeared on Juggernaut Training Systems.

3 Steps To Improve Hip Shift in the Squat

Chad Wesley Smith — Tue, 16 Jun 2020 15:00:13 +0000

Struggling with shifting to one side during the squat? This can be a problem that takes pounds off the bar and increases injury risk. Here are 3 simple drills to include in your warmups to help address this problem. Also, performing band around the knees squats through your warmup sets can be beneficial and including more unilateral work like split squats will help.

90/90 Breathing w/ Foam Roller Rotation and Foot Lift

-Use Hamstrings to Raise Hips Off Ground

-Low Back Flush Against the Floor

-Breathe In Through Nose, Filling Low Back > Stomach > Chest

-Use Adductors To Rotate Foam Roller, Pulling Down with One Knee While Pushing Up with Opposite Knee

-Lift ‘Up’ Side Foot and Hold for 3-5 Count

-Exhale While Returning To Start Position

-Perform 3-5 Reps Per Side

Barefoot Band Around the Knees Squat

-Assume Regular Squat Stance

-Place Band Around Top of Shins or Bottom of Quads

-Actively Push Knees Out Against Band While Maintain Full Foot Pressure Against the Floor

-15 to 20 Reps

Reactive Neuromuscular Squat

-Assume Regular Squat Stance

-Place Band Around Waist

-Band Should Pull You In SAME DIRECTION As Your Tend To Shift

-These Can Be Done w/ Light Weight As Well

-Perform 10-15 Reps

Learn more from Juggernaut and check out all of our Online Coaching options by clicking here

The post 3 Steps To Improve Hip Shift in the Squat first appeared on Juggernaut Training Systems.

7 Step Lower Back Warmup

Chad Wesley Smith — Sat, 13 Jun 2020 14:45:50 +0000

Low back pain is one of the most miserable things to deal with and that is an area that definitely gets stressed by lots of hard training. Here are some simple drills to do before and/or after training (or on off days) to make sure you are bracing properly and keeping your low back healthy. Even if your low back is feeling good, including these drills a few times per week will be helpful, better to spend 5 minutes doing these to stay healthy than 30 minutes of them when you need to get healthy.

90/90 Breathing

-Use Hamstrings to Raise Hips Off Ground

-Low Back Flush Against the Floor

-Breathe In Through Nose, Filling Low Back > Stomach > Chest

-Hold Air In for 3-5 Count

-Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw

-Hold Empty Position for 3-5 Count

-10 to 15 Breaths

Banded Deadbugs

-Ribs Down and Low Back Flush Against the Floor

-Use Lats To Hold Band In Pullover Position

-Move with Intention and Control

-Maintain Neutral Trunk Position Throughout

-10 Reps On Each Side

Banded Glute Bridge

-Place Band Around Feet and Across Lap

-Ribs Down and Low Back Flush Against the Floor

-Pressure Through the Full Foot

-Extend Only As Far As You Can Maintain Neutral Ribs

-15 to 20 Reps

Front Plank

-Keep Shoulders Stacked Over Elbows

-Bottom of Ribs and Top of Pelvis Are Aligned

-Flex Quads, Glutes, Hips, Lats and Abs With Maximal Intention

-Hold For 30 Seconds

Bird Dogs

-Align Hands Under Shoulders and Knees Under Hips

-Ribs Down and Straight Line from Head to Tailbone

-Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar

-Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot

-10 Reps On Each Side

Bear Crawl Rock Backs

-Hands Under Shoulders. Knees 1” Off Ground

-Actively Press Hands Into Floor

-Move With Control and Intent

-Keep Hips Level Like Balancing A Glass of Water on Your Low Back

-Drive Weight Over Shoulders and Then Rock Back Into Squat Position

-10 Reps

Side Plank w/ Leg Lift

-Keep Shoulders Stacked Over Elbow and Hips Stacked Over Each Other

-Slowly Raise and Lower Top Leg

-Perform 10 to 15 Reps Each Side

Learn more from Juggernaut and check out all of our Online Coaching options by clicking here

The post 7 Step Lower Back Warmup first appeared on Juggernaut Training Systems.

Improving the Snatch

Chad Wesley Smith — Mon, 08 Jun 2020 19:50:33 +0000

If you’re struggling with your technique or mobility for the Snatch, we have got you covered in this comprehensive guide.

Our Snatch Pillars series goes in-depth into the 5 most important phases of Snatch Technique. Watch and learn from Team Juggernaut Head Coach Max Aita

The Snatch is an intricate mixture of strength, speed, power and coordination. Giving the athlete too much too think about during the lift can derail their performance. Here are some of our favorite cues to improve technique and maximize performance in the snatch.

Dr. Quinn Henoch takes you through step by step how to assess and improve the overhead squat, a great test of mobility and stability.

Struggling with soft elbows or elbow re-bend in your lockouts? Max Aita is here to show you why its happening and how to fix it.

The post Improving the Snatch first appeared on Juggernaut Training Systems.

Mobility Myths with Dr. Quinn

Team Juggernaut — Wed, 12 Sep 2018 20:08:10 +0000

Over the last several years, Mobility has become THE buzz word of the fitness industry, with countless gurus, gadgets and tools being developed to help athletes become more mobile. Unfortunately though, many of the devices and techniques being popularized by people, aren’t all they’re cracked up to be. Juggernaut’s resident movement expert, Doctor of Physical Therapy and founder of ClinicalAthlete, Quinn Henoch is here to help cut through the confusion with his Mobility Myths series.

Foam Rolling

Static Stretching

Butt Wink

Scapular Winging

The post Mobility Myths with Dr. Quinn first appeared on Juggernaut Training Systems.