Shut Up and Lift

Issue # 2
(Originally published Sept. 9, 2011)

Welcome to Shut Up and Lift, the twice monthly newsletter from Waxman's Gym. If you're new to weightlifting, we hope this will serve as a good introduction to our sport. For the experienced weightlifters, we hope our newsletter will contribute to your knowledge and growth. Your feedback is important to us. Please let us know how we're doing.

From the Gym:

The following weightlifting video was captured recently at Waxman's Gym and features Ashley in the middle of a training cycle for the American Championships. Greg, Ernie, and Sam are young weightlifters in the developmental process. This part of their training includes a large variety of exercises designed to strengthen different aspects of the lifts. Crossfit competitors, Lisa and Danielle, are working on their technique in the Olympic lifts.

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From the Research Library:

We are in the process of compiling a research library for easy online access. It will include, among others, the following article which compares the forces created on the body during jumping and the power clean:

E. Burkhardt, B. Barton, J. Garhammer, "Maximal Impact and Propulsion Forces During Jumping and Explosive Lifting Exercises," Journal of Applied Sports Science Research, Vol.4, No. 3, 1990. [Full text PDF]

Some doctors, therapists and coaches believe that the Olympic lifts generate force levels that are dangerous to the musculoskeletal system. Athletes are often discouraged from performing Olympic lifts but are allowed, even encouraged, to perform repeated jumps and plyometric-type exercises.

The subjects in this study were asked to perform various types of jumps as well as power cleans at 80% and 90% intensity. A force plate was used to measure and compare forces created on the body during these activities. The results clearly show that performing the power clean is substantially less taxing to the body than jumping exercises.

Throughout my 18 years of coaching, a number of athletes I've worked with were cleared to resume participation in their sport while recovering from an injury. This often included dozens of jumps per practice or per competition. But doctors and therapists said that the athletes couldn't participate in any kind of weight training. This study reveals the problem with such guidance.

If you ever encounter similar concerns about doing the Olympic lifts, this may be a useful resource for you.

From around the Web:

"The Strongest," directed by Mai Zetterling, is one portion of a larger film project called Visions of Eight. The full project included 8 separate pieces done by 8 separate directors. Ordinarily when we see weightlifting on film or video, we see either the competition itself or the daily grind of training. This video is different. It provides a rare glimpse of weightlifting through an artistic lens. It's also interesting to see how Zetterling, a non-weightlifter, views weightlifting. We also really like the shot of English weightlifter Precious Mckinsey hopping throughout the training hall.

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Shut Up and Lift

Issue # 1
(Orig. published August 26, 2011)

Welcome to the first issue of Shut Up and Lift, the new twice monthly newsletter from Waxman's Gym. If you're new to weightlifting, we hope this will serve as a good introduction to our sport. For the experienced weightlifters, we hope our newsletter will contribute to your knowledge and growth. Your feedback is important to us. Please let us know how we're doing.

From the Gym:

The following weightlifting video was captured recently at Waxman's Gym and features:

Jorge: Jorge's bar tended to move away from him off the floor so we altered his starting position by moving the bar out about half an inch. In the video he can be seen practicing his new starting position.

Ashley: Ashley is gearing up for the American Championships. She can be seen here working on making higher thigh contact in her second pull. These cleans were captured at the end of a very taxing training week.

Greg, Ernie, and Sam: These guys have been training for two months and are preparing for Waxman's Gym's first developmental meet on November 5.

Lisa, Danielle, and Brian: These members of Crossfit Southbay's affiliate competition team are shown working on their strength and technique.

The Greek: Showing us an easy 563 lb deadlift.

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From the Research Library:

We are in the process of compiling a research library for easy online access. It will include, among others, the following article which looks at the measurable similarities/differences between the vertical jump and the Snatch:

F. Arabatzi, E. Kellis. (2009) Biomechanical analysis of Snatch movement and Vertical Jump: Similarities and Differences, Hellenic J Phys Educ & Sport Sci, 29(2): 185-19. [Full text PDF]

Although the researchers used a small sample size, their findings are in line with the other research in this area.

Recently, there has been some banter within the Olympic weightlifting world regarding whether or not weightlifting involves jumping. It really comes down to semantics. Although we are not trying to leave the ground, researchers in the above study concluded, "the second pull in snatch is described as a vertical jump with extra load."

In our experience, the ability to communicate with athletes is of the utmost importance. In weightlifting using verbal cues to elicit a particular action is a valuable tool. However, not all cues will work with all athletes. It is the coach's job to find what works best in any given situation. We have found that using the cue "jump" can work with athletes having a hard time finishing their pull. We have even used "jump back" with athletes who have a tendency to land forward upon the completion of the pull.

While we don't use "jump" with all our athletes, it is a word that describes the explosive action during the Snatch and should be part of the coaching toolbox.

• This is a great video of Soviet training from 1984. It's a good view into the Soviet system of developing weightlifters, a system that was known for a wide variety of training exercises. The video also provides a good demonstration of the process of developing technique step-by-step, detail-by-detail. Lastly, not only do the lifters demonstrate how these exercises are supposed to look when performed properly, their training environment looks like a gym should look -- lots of open space and nothing but barbells, bumper plates, and squat racks.

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• "Speed Under the Bar" is one of many great articles by the late Jim O'Malley. This article does a great job quantifying the concept of speed under the bar from a scientific perspective and holds great appeal for many of us physics geeks.

From the Mailbag:

We want to answer your weightlifting questions! Please send them to us at questions@waxmansgym.com. Starting next issue, we will select certain reader questions and answer them in this section. This is your opportunity to ask anything you like about weightlifting. Don't be shy, ask away!