*even kids warm up- despite their gumby limbs
“Weightlifting Primers” are complexes or movements that’ll help fix a “flaw” in the classical lift. They are typically used during the warm up sets and on light-technique days. I got into a bit more details here: Weightlifting Primers
Weightlifting Primers
Lately we’ve been utilizing these two primers:
“Dead Hangs”
We typically use them for the cleans but have been finding it very effective for those having trouble getting under quickly in the snatches.
Example Set Up:
- Touch bar- work on pull, overhead position, and overhead squat position.
- Groove snatch pull pattern and in dead hangs.
- Add weight and do deadlift stand up and do “dead hangs” x2-3 and repeat x2-4 warm up sets.
“Drop Snatches”
We utilize this for guys that are having trouble “punching up” and the figuring out the overhead bar position.
Example Set Up:
- Touch bar- work on pull, overhead position, and overhead squat position.
- Groove snatch pull pattern and squat position
- When you feel comfortable add in the “drop snatch” with just the bar
- Add weight and groove the snatch pull pattern – first pull, double knee bend, DL- power snatch, drop snatch. etc…
The warm ups and primers are subjective to the needs and adaptations of the weightlifter, so you’ll have to play around with what works best for you. Although I would stay consistent with ONE pattern and see how you adapt, after 2-3 weeks reassess and than determine what needs to be cut out and what useful.
Stay strong,