[QUIZ] How To Select Your New Competition Weight Class

[QUIZ] How To Select Your New Competition Weight Class

Last week the International Weightlifting Federation announced the highly anticipated change to the male and female weight classes and for Olympic weightlifters around the world, the decision to go up a weight class or down has been left in question. With the American Open 3 competition fast approaching and expected to have one of the highest participation rates ever, it's time to prepare for your new weight class.

Take the quiz to receive your personalized and detailed Weight Class recommendation from USAW Senior International Coach Dave Spitz!

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How To Fix Your Bar Path In The Snatch

How To Fix Your Bar Path In The Snatch

Why do we miss attempts in the Snatch? When we see more than four (4) degrees of horizontal displacement, that is the distance that the bar travels away from the body, the chances of making a successful attempt drop significantly. Two things are likely to happen, either the bar loops away from the body, causing us to miss the lift behind or the bar doesn’t achieve the height and momentum required to pull ourselves underneath, which in turn causes the bar to fall in front.

Read on to discover four technical adjustments that you can right now that will lead to more successful Snatch attempts!

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The PR Paradigm: What It Means To Trust The Process

The PR Paradigm: What It Means To Trust The Process

While there are no perfect models to predict how and when athletes will rebound from physical or psychological adversity, if they remain in this sport long enough, the progression will inevitably be cyclical in nature. When telling an athlete to trust the process, it is easier to do so when there is visibility into the journey by those who have traveled the road before them.

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3 Tips To Avoid Bruising Your Pubic Bone While Snatching

3 Tips To Avoid Bruising Your Pubic Bone While Snatching

Having a bruised pubic bone from Snatching is painful AF. Once you have one, it feels like it will never go away. Naturally as humans, we will try to avoid pain and snatch technique will suffer. How do we even get those darn bruises? Here’s a little info regarding how they happen and how to prevent them.

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Controlling A Raging Fire: A Coaches Journey To The Pan American Championships

Controlling A Raging Fire: A Coaches Journey To The Pan American Championships

Every so often in a coaches life an athlete comes along that changes you.  That athlete is transformative in the sense that they make you a better.  They challenge you to become something more, not through explicit demands but through sheer appreciation for their raging fire to master their athletic discipline.  Wes Kitts is one of those athletes...

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Are You Taking Enough Mental Reps?

Are You Taking Enough Mental Reps?

Think your weightlifting program is perfect? You've accounted for volume, intensity, exercise selection and have lined up your periodization to peak at the perfect time; but wait.  Have you added mental reps into the equation? All your blood, sweat and tears could easily be for not if the mental side of training is forgotten. Don't worry, we have you covered!

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Snatch Pull Vs. Clean Pull

Snatch Pull Vs. Clean Pull
While many of the principles with respect to force production are similar in the Snatch Pull and the Clean Pull there are also some noteworthy difference in how the pulls develop.  Below are factors that influence the differences in the mechanics of the Snatch and Clean Pull.
  1. Grip width in the Snatch is wider than the Clean.
  2. Relatively speaking, Clean weights are 20 - 25% heavier than Snatch weights.
  3. The Acceleration of the bar begins more gradually in the Snatch and ends with 10-15% greater Velocity than the Clean.  
  4. The “fixation” height or the height at which the bar is stabilized in the catch positions is 25-30% higher in the Snatch than in the Clean

Here is how we account for these differences….

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Heavy Weights: Let your speed be the variable

Heavy Weights: Let your speed be the variable

In this article we want to discuss a concept that may seem obvious at first glance and yet it is an area where mistakes are made frequently. The issue we want to address is how an athlete should attack progressively loading heavier weights on a bar in the Snatch and Clean in a given workout. As an athlete loads heavier weight on a barbell, the bar cannot continue to be accelerated using the same force or achieve the same peak velocity. For example, Spencer Moorman cannot pull 160kg with the same speed as he can pull 100kg. Therefore we must have an approach and a strategy to counter this slower bar speed as he makes progressively heavier attempts. 

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