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Check out the rebound on this 170kg #backsquat at 56kg (3.0xBW) by a 15yo lifter during the #mastrengthcamp!
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Do you have trouble rebounding from heavy #squats? If so, try these exercises in your #weightlifting program.
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1️⃣ #Boxsquat: use this to build muscular control if your position breaks down on the descent, or use it to build power around a sticking point. Relax your hip flexors while sitting, then contract explosively to stand up.
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2️⃣ #PausedSquat: sometimes your downward force is too great to control. Pausing helps dissipate this force and focus on producing vertical force. Keep your hips close to your ankles as you ascend.
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3️⃣ 1 1/4 #backsquats: this variation teaches you how to utilize the stretch reflex. Inhale as you descend, exhale as you ascend. Focus on descending smoothly and then raising the hips and chest together as you bounce.
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🅱️ Try these solutions as an assistance movement to your #squat and use weights that maintain balance over your midfoot.
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If you want to learn how to spot errors for your #snatch and #cleanandjerk, check out our black book on #Chineseweightlifting technique!
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Available in the following languages:
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English 🇺🇲 #Olympicweightlifting
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French 🇫🇷 #halterophilie
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Italian 🇮🇹 #sollevamentopesi
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Japanese 🇯🇵 #ウエイトリフティング (coming soon @tarokantoku)
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Portuguese 🇵🇹 #halterofilismo #lpo
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Spanish 🇪🇸 #Halterofilia

Check out this amazing 190kg #cleanandjerk by Liu Weijian (67kg), 2kg above the world record!
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Liu missed 188kg at 2020 #Chineseweightlifting Nationals but made this 190kg so easily during a test event (so it doesn't count as any record).
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However, there's a lot to learn from this lift to help your own #Olympicweightlifting.
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For example:
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1️⃣ Drag the bar to your #deadlift lockout point.
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This high contact point reduces the amount of work for your upper body in favor of your lower body.
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2️⃣ Extend one you reach a high contact point and then slide into your #squat stance as you pull under.
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Sliding minimizes your air time and let's you establish a #frontsquat position earlier to absorb the bar.
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3️⃣ Use a modified #jerkdip to build rhythm with heavy weights.
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This movement is similar to performing 1 1/4 #frontsquats so you don't have to extend fully, but you must reverse your dip aggressively. Use a pause on between reps to ensure your dip is short.
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Try these tips during your #Weightlifting or #CrossFitTraining and then test your skills after a couple weeks.
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And stick around to the end to watch his 142kg #snatch!
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Now we want to hear from you.
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What did you notice about this lift?

Check out this 110kg at 14yo. This is almost double bodyweight him!
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Have you incorporated #hangsnatch but still lack power above the knee?
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Is your hang #snatch weaker than your snatch from the floor?
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🔑 The key to making hang #snatches work for you is to make your lifting and lowering as close as possible to each other.
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This is known as "same way up, same way down".
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So when you lower the bar, you should:
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1️⃣ Bend your hips and knees together instead of just hinging or just #squatting.
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2️⃣ Keep your foot pressure on the ball of the foot, as if preparing to jump.
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🅱️ Even if your intention is to hang snatch, don't slack on your #deadlifts! This is an opportunity to build muscle memory!
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If your exhibit errors as shown in our newest #Chineseweightlifting book, then your progress will be slower than if you made your movements more similar.