The first time I was able to get in a good starting position to snatch must've been how Joe Rogan felt the first time he went in the float tank after taking an edible
oly lifts never took hold with me, but every once in a while, a lift would go just right... and the weight would feel... "weightless" for a moment..... man that was a high i chased for too long.
It is the final frontier of lifting weights. I have been weightlifting for a week now and I am trying not to look down on everyone else who doesn't do Olympic weightlifting haha
(sorry for the bad English, salute from italy) When i see this kind of content, i m so grateful to be alive in this time, even though i m not a weightlifter it's so amazing to have this type of content completely FREE. Thank you, now i will watch the video 👍
Non esistono società di sollevamento pesi come si ha nell' atletica con i loro allenatori che allenano sia gente della società sia atleti da altre società?
@@nicololombardi2188 l'atletica è estremamente diffusa sul territorio, la pesistica quasi per niente. Io per andare dalla società sportiva più vicina dovrei fare il pendolare, che non è sostenibile (per me)
I’d like to state that although I’m not as good as Adam or Grant, Zack implemented this with me almost a year ago and my snatch has improved 7kg since then.
You are the man Zack! I got an Olympic weightlifting coach because of watching this channel. I have a new found respect for what you do. Learning how to snatch with 60kilos is making me understand just how crazy this sport really is lol. Respect
Such good content man! It's not just a coach rambling. It's well thought out, well analyzed and spoken to the viewers! I subscribed to your patreon today! And hope to progress in my lifts based on your programming
This content is crazy! I always wanted to practice weightlifting, but there wasn't any WL gyns im my city. Now there is a crossfit one with WL classes. I'm taking only the WL ones and your content is helping learn so much, i'm always looking foward to the next training session
Zack, that was awesome. I changed my starting position for my lifts just by watching you do it in your videos. It was really nice to have a breakdown of it now.
I also have the same start, probably because of watching your videos lol. I just don't feel "comfortable" spending too much time in the "compressed" position, otherwise my quads start burning and messes my lift. (?)
That’s why it’s important to have your heels up. Once the heels go down you’re on the clock so to speak. That’s when you shouldn’t be settled and you should be ready to take the next steps in the system
i only knew the static start up until recently but always had issues with begining from a no movement position and only going up, the dynamic one helps me awaken the muscles i need to pull, great vid!
Hi Zack, big fan. I've been watching your content for a long time now and I've finally gotten my gf interested in your training as well. I've been showing her your videos and she's convinced you're the trainer for her. She asks that you please make a video demonstrating how you achieve such impressive functional strength while maintaining such small, feminine arms. Thank you in advance.
Thank you for giving these useful information. I've been learning weightlifting from your videos for years. I always find that breathing and bracing, i.e. unrounding the lower back, in a compromised position extremely difficult so I use a different approach. I get my shoulder behind the bar, get my hips low and stay very upright in the pre-setup. In that position, I can breathe and hold my back in neutral position. And then I start to find the position where I can have tension with my back, legs and glutes, and stay over the bar.
Coming towards the end of the 7th week of the AR program from you... Gonna be nice to focus on trying to see how this helps my max snatch double tomorrow :D
Tips are great bro . Cant wait for gyms to open and try . Old fan boy and you could say wanna be pupil of clarence. Respect 🏋️♂️. Subscribing for sure
I do not disagree with your breakdown however in my opinion you're not considering one very important aspect - height of the person doing the lift. Everyone is different and their starting position will vary. Taller people will struggle to pass their knees with a bar, thus they'll have to adjust their stance. I think the most important part of the snatch is to move the hips and straighten your're legs in a way that the bar moves in perfect vertical motion as close to your body and you don't have to move it forward to pass the knees. So I'm not sure that having the hips in line with the knees will work for everyone.
Such good info. I'm glad I was pointed to this in the newest video. There's so many pieces to this lift it makes me wonder if I should be concerned with the starting position or work on the hang snatch or try to do it all at the same time?
It's almost as if you get into a position where if you stopped and made it static, you would fall backwards. Notice when you go into the "set" position, your heels go down and your toes also come up a little as your weight goes back, and then you pull yourself down momentarily into the bottom and then begin the first pull. This is an epiphany for me as I am 6'4" with a 36" inseam, and usually have a static start, and you can imagine it is mighty cramped, with both shoulders and knees way over the bar in that position. And then the bar can't get past my knees without going forward. Your approach should fix all that. Thanks so much Zack for your content.
Update: Wow, best advice you ever gave us for the first pull. Using a static start was leading to my hips shooting up and the bar moving forward at the start. Problem solved, and THANK YOU for that. One Critique: at 3:05, you say your first position "is nothing, it's like chalking up." That is wrong: it actually gets the bar where it needs to be in relation to your foot position, shins and centerline. I noted that once in that position, the bar NEVER MOVES AGAIN, it does not roll. You then basically wind up and do the lift, and winding up lets you keep your hips down, back flat, and the bar comes up in the centerline without either dragging you forward or smashing back into your shins. It's an important point and you possibly should edit at 3:05 to explain that. Thanks again Zack!
(Actually meant the time stamp to be further in, around 4:30. You talk about getting comfortable with the legs and a flat back and how the positioning is important, so apologies for pulling the trigger too quickly. But I did note for myself that the bar does stay in place, exactly where it needs to be, allowing the center balance so the bar neither pulls you on your toes nor floats back into your shins, and it was truly an epiphany.)
Low hips are not a prerequisite to a great snatch. Pisarenko, Rebeka Koha to name a few were great snatchers and didn't do a low hip starting position.
Flattening the low back is a huge issue for me and my main focus at the setup of every pull. Is it only a question of flexibility and strength, or body structure may also contribute to the issue? Should everyone be able to reach this completely neutral (or slightly overarched) low back position in the first pull, independently of height, proportions, etc? I am also asking this because to me it seems that Lasha performs these all-time best insane snatches with a significantly more rounded back compared to you.
One thing I’m confused about outside of starting position is lat activation. Ik with the clean you are supposed to pull the bar against your quads as it rises…is it similar with the snatch? Not seeing it in any of your lifts here
So is it basically just finding the balance of the bar over the foot? I do a similar thing with deadlift where I start purposefully far back and unbalanced and slowly inch forward until I have flat feet while shins touch the bar.
*Anytime I try to sit low like this my knees get in the way of my bar path when I pull causing me to move the bar around them as I go up. I’m 6’5 btw but at the same when I watch Lasha he doesn’t have this problem and he’s a inch taller than me....Is it ok start with my hips slightly higher instead or you have to start parallel like this to get the lift?*
I'm not sure about your position of the hips at the moment you start pull off the floor. A lot of people have issues getting the knees back (particularly long lifters like yourself) resulting in either the bar looping around the knees. What's wrong with having the hips slightly above the knee, assuming you don't have them too high and push off the toes too much?
I can't get in starting position without my hips being much lower than my knees, due to my shorter arms. Are there body proportions that just shouldn't do snatch at all?
So, my question, if you don't mind me asking, is: In the dl, is it not necessary to lower the hip below your knees, as in the c&j and the snatch? I'm not a newbie, but you know, there's always something to improve. Thank you in advance.
This is my least favorite video of yours tbh. The reason for that is you shouldn't coach your own set up as the correct one. There are incorrect ways to set up for sure but there is no sole correct one. If you look at an olympics line up, it would be very difficult to find two elite lifters that set up the same way. Imo the set up is a personal part of the lift, not only does it differ based on the physiology, but it also a way to mentally prepare for the lift.
I'm sorry but your form is straight terrible. You pretty much jump backwards to catch the bar in the examples you used (maybe you only didn't in the pr one). Your training partner has a much better form. Also trying to define a single technique for each athletes it's just bad. Sure, there are general guide lines, but most of the stuff you talked about are very subjective to your way of lifting. Especially the hips movement before the start. So what about all of us European lifters that pretty much starts without "bouncing". Or the Chinese that actually start with hips higher than the knees. Is that bad form? All oly weightlifting records beg to differ. Even your student has better form lmao.
No the guys his from Gorgia And it’s a Olympic game , This guy his way behind of what pro weightlifter doing , another fake CZcams boy tray to sell , get real
The first time I was able to get in a good starting position to snatch must've been how Joe Rogan felt the first time he went in the float tank after taking an edible
lmao
oly lifts never took hold with me, but every once in a while, a lift would go just right... and the weight would feel... "weightless" for a moment..... man that was a high i chased for too long.
💯
It is the final frontier of lifting weights. I have been weightlifting for a week now and I am trying not to look down on everyone else who doesn't do Olympic weightlifting haha
Damn dude seeing Lasha miss a lift is like watching your dad get beat up
yeah he had to search high and low to find one
(sorry for the bad English, salute from italy)
When i see this kind of content, i m so grateful to be alive in this time, even though i m not a weightlifter it's so amazing to have this type of content completely FREE.
Thank you, now i will watch the video 👍
Dude I swear if you're not a policeman or a firefighter trying to get a weightlifting coach is almost impossible in Italy damn
@@federico_mariotti exactly
Non esistono società di sollevamento pesi come si ha nell' atletica con i loro allenatori che allenano sia gente della società sia atleti da altre società?
@@nicololombardi2188 l'atletica è estremamente diffusa sul territorio, la pesistica quasi per niente. Io per andare dalla società sportiva più vicina dovrei fare il pendolare, che non è sostenibile (per me)
@@federico_mariotti why is it easier for policemen and firefighters?
Amazing content mister Giraffe
Thank you!
I implemented this and immediately hit a 2kg PR. It felt like you'd fixed my entire snatch with this video. I can see the matrix now. Thank you!
I’d like to state that although I’m not as good as Adam or Grant, Zack implemented this with me almost a year ago and my snatch has improved 7kg since then.
First time i see lasha miss a lift, zack you broke my heart
You are the man Zack! I got an Olympic weightlifting coach because of watching this channel. I have a new found respect for what you do.
Learning how to snatch with 60kilos is making me understand just how crazy this sport really is lol. Respect
I just tried this today - immediate improvements. Super helpful - thank you.
Trying not to say hands on bar haha
🤣🤣🤣
Such good content man! It's not just a coach rambling. It's well thought out, well analyzed and spoken to the viewers! I subscribed to your patreon today! And hope to progress in my lifts based on your programming
This content is crazy! I always wanted to practice weightlifting, but there wasn't any WL gyns im my city. Now there is a crossfit one with WL classes.
I'm taking only the WL ones and your content is helping learn so much, i'm always looking foward to the next training session
Zack, that was awesome. I changed my starting position for my lifts just by watching you do it in your videos. It was really nice to have a breakdown of it now.
as zack speaks the pre-setup anxiety starts to flood, even on a couch, freaky
Probably your best video regarding the snatch Giraffe man. We are getting information i feel we should pay for.
I also have the same start, probably because of watching your videos lol. I just don't feel "comfortable" spending too much time in the "compressed" position, otherwise my quads start burning and messes my lift. (?)
That’s why it’s important to have your heels up. Once the heels go down you’re on the clock so to speak. That’s when you shouldn’t be settled and you should be ready to take the next steps in the system
Zack I was just looking for a video on this!! I love ya!
i only knew the static start up until recently but always had issues with begining from a no movement position and only going up, the dynamic one helps me awaken the muscles i need to pull, great vid!
hey zack can you explain this in terms of reverse movement techmology? thanks
Just started the "Beginner Microcycle" mini program from your page, thanks Zack! Looking forward to improving as a new weightlifter
Meanwhile Ilia managed 3 good lifts. Both in snatch and c&j and tested positive too.
I PRd after this video.
I haven't done snatch since high school (17 year ago) and I just beat my best lift by about 20 lb. Good instruction.
Hi Zack, big fan. I've been watching your content for a long time now and I've finally gotten my gf interested in your training as well. I've been showing her your videos and she's convinced you're the trainer for her.
She asks that you please make a video demonstrating how you achieve such impressive functional strength while maintaining such small, feminine arms. Thank you in advance.
Incredible quality as always. Thank you so much
Thanks. This content reminds me of why I support your patreon
Thank you for giving these useful information. I've been learning weightlifting from your videos for years.
I always find that breathing and bracing, i.e. unrounding the lower back, in a compromised position extremely difficult so I use a different approach. I get my shoulder behind the bar, get my hips low and stay very upright in the pre-setup. In that position, I can breathe and hold my back in neutral position. And then I start to find the position where I can have tension with my back, legs and glutes, and stay over the bar.
good coaching is timeless
This is pure gold - well done Coach
Coming towards the end of the 7th week of the AR program from you... Gonna be nice to focus on trying to see how this helps my max snatch double tomorrow :D
Thank you for subscribing and supporting my channel
Thanks for this... really hard to get into that low position as a taller lifter, will try this
Thanks Zak!! I wish you held a snatch seminar in Chicago! Maybe in the future! I’m signing up for your patreon rn thanks again
Chicago is my home town! I would love to
THIS IS AMAZING. Thanks Zach!
Tips are great bro . Cant wait for gyms to open and try . Old fan boy and you could say wanna be pupil of clarence. Respect 🏋️♂️. Subscribing for sure
Great video! Thanks a lot for all of your content. Very high quality advise for CZcams!
That's a very useful video for every beginner ! Thank you very much! 👍👍👍🏋️♂️🏋️♂️🏋️♂️🏋️♂️
I do not disagree with your breakdown however in my opinion you're not considering one very important aspect - height of the person doing the lift. Everyone is different and their starting position will vary. Taller people will struggle to pass their knees with a bar, thus they'll have to adjust their stance. I think the most important part of the snatch is to move the hips and straighten your're legs in a way that the bar moves in perfect vertical motion as close to your body and you don't have to move it forward to pass the knees. So I'm not sure that having the hips in line with the knees will work for everyone.
This really helped me. Thank you, sincerely.
Such important cue!!! Getting organized
The pre-setup: HaNdS oN bAr FeEt UnDeR BaR
Cool video giraffeman
Notification squad checkin in
3:13 you so didn't want to catch yourself saying "hands on bar"
to my self-most difficult part in snatch, is to get the bar and ass up at the same time
Such good info. I'm glad I was pointed to this in the newest video. There's so many pieces to this lift it makes me wonder if I should be concerned with the starting position or work on the hang snatch or try to do it all at the same time?
R/weightlifting coaches go REeEeEeEee
This is a really helpful video
It's almost as if you get into a position where if you stopped and made it static, you would fall backwards. Notice when you go into the "set" position, your heels go down and your toes also come up a little as your weight goes back, and then you pull yourself down momentarily into the bottom and then begin the first pull. This is an epiphany for me as I am 6'4" with a 36" inseam, and usually have a static start, and you can imagine it is mighty cramped, with both shoulders and knees way over the bar in that position. And then the bar can't get past my knees without going forward. Your approach should fix all that. Thanks so much Zack for your content.
Update: Wow, best advice you ever gave us for the first pull. Using a static start was leading to my hips shooting up and the bar moving forward at the start. Problem solved, and THANK YOU for that. One Critique: at 3:05, you say your first position "is nothing, it's like chalking up." That is wrong: it actually gets the bar where it needs to be in relation to your foot position, shins and centerline. I noted that once in that position, the bar NEVER MOVES AGAIN, it does not roll. You then basically wind up and do the lift, and winding up lets you keep your hips down, back flat, and the bar comes up in the centerline without either dragging you forward or smashing back into your shins. It's an important point and you possibly should edit at 3:05 to explain that. Thanks again Zack!
(Actually meant the time stamp to be further in, around 4:30. You talk about getting comfortable with the legs and a flat back and how the positioning is important, so apologies for pulling the trigger too quickly. But I did note for myself that the bar does stay in place, exactly where it needs to be, allowing the center balance so the bar neither pulls you on your toes nor floats back into your shins, and it was truly an epiphany.)
Thanks for the video sir
Very good video! ♥️
Like da new music Zack!
Low hips are not a prerequisite to a great snatch. Pisarenko, Rebeka Koha to name a few were great snatchers and didn't do a low hip starting position.
Thanks! From a fellow Giraffe :-)
Thanks
Awsome video!
Would you give the same advice to a lifter with short legs?
Strict pressing it would be REALLY impressive
Zack, for my squat and the weightlifting I need to work on my hip and toraxic mobility. Do you already have a video for that?
Georgia conquer weightlifting and armwrestling.
Next is strongman and powerlifting!
Janashia is a pretty decent strongman
We are only 3 milion 😂
Flattening the low back is a huge issue for me and my main focus at the setup of every pull. Is it only a question of flexibility and strength, or body structure may also contribute to the issue? Should everyone be able to reach this completely neutral (or slightly overarched) low back position in the first pull, independently of height, proportions, etc? I am also asking this because to me it seems that Lasha performs these all-time best insane snatches with a significantly more rounded back compared to you.
One thing I’m confused about outside of starting position is lat activation. Ik with the clean you are supposed to pull the bar against your quads as it rises…is it similar with the snatch? Not seeing it in any of your lifts here
So is it basically just finding the balance of the bar over the foot? I do a similar thing with deadlift where I start purposefully far back and unbalanced and slowly inch forward until I have flat feet while shins touch the bar.
Nice, thx
I think Anton Piesnoi does the exact same setup.
using the slack pull? like power lifter?? then how to use the slack pull?
*Anytime I try to sit low like this my knees get in the way of my bar path when I pull causing me to move the bar around them as I go up. I’m 6’5 btw but at the same when I watch Lasha he doesn’t have this problem and he’s a inch taller than me....Is it ok start with my hips slightly higher instead or you have to start parallel like this to get the lift?*
Good question. Looking forward to the answer.
I'm not sure about your position of the hips at the moment you start pull off the floor. A lot of people have issues getting the knees back (particularly long lifters like yourself) resulting in either the bar looping around the knees. What's wrong with having the hips slightly above the knee, assuming you don't have them too high and push off the toes too much?
I can't get in starting position without my hips being much lower than my knees, due to my shorter arms.
Are there body proportions that just shouldn't do snatch at all?
So the hips have to be parallel or lower? It wouldn’t depend on proportions?
What shoes were you and Adam wearing at 1:05?
In the first position of the setup, are your shins actively pushing down on the bar or is it just light contact?
Just light contact if any
Nice
How come you edited in foot movement sounds in to each lift?
nice
So, my question, if you don't mind me asking, is:
In the dl, is it not necessary to lower the hip below your knees, as in the c&j and the snatch?
I'm not a newbie, but you know, there's always something to improve.
Thank you in advance.
Hmmm
This is my least favorite video of yours tbh. The reason for that is you shouldn't coach your own set up as the correct one. There are incorrect ways to set up for sure but there is no sole correct one. If you look at an olympics line up, it would be very difficult to find two elite lifters that set up the same way. Imo the set up is a personal part of the lift, not only does it differ based on the physiology, but it also a way to mentally prepare for the lift.
Thanks. It’s great to hear from a fan! 🥰
@@zacktelander Touché, shout out to Eoin lmao
How tall are you bro?
First?
I'm sorry but your form is straight terrible. You pretty much jump backwards to catch the bar in the examples you used (maybe you only didn't in the pr one). Your training partner has a much better form. Also trying to define a single technique for each athletes it's just bad. Sure, there are general guide lines, but most of the stuff you talked about are very subjective to your way of lifting. Especially the hips movement before the start. So what about all of us European lifters that pretty much starts without "bouncing". Or the Chinese that actually start with hips higher than the knees. Is that bad form? All oly weightlifting records beg to differ. Even your student has better form lmao.
Put the same weight and then talk .....
I wanna see your face when you lifting as the same guy in your video
Its him snatching in the video
No the guys his from Gorgia
And it’s a Olympic game , This guy his way behind of what pro weightlifter doing , another fake CZcams boy tray to sell , get real