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Tag: olympic lifting

  • The SPLIT Snatch (Olympic lifting exercise variation)

    The SPLIT Snatch (Olympic lifting exercise variation)

    This is a variation of the traditional Snatch exercise that I learned when I took a 2 day workshop on the Olympic lifts.

    It’s a great variation in general and also for those unable to due the traditional Squat Snatch because of mobility issues.

    Check it out:

    With this variation, the Snatch is now available to everyone.

    That sounded funny.

    If you don’t have the mobility to do the Squat Snatch, the key areas to hit are the hips and the shoulders, so get working on them so you can unlock this other great exercise and in the meantime, work the Split Snatch to develop your full body speed.

    And of course, if you’re not doing the Olympic lifts yet because you don’t know how, then check out my Olympic Lifting Mastery Course HERE.

  • 1 Tip to Quickly Add 10 Pounds to Your Clean and Jerk

    1 Tip to Quickly Add 10 Pounds to Your Clean and Jerk

    True power comes from your ability to quickly go from rest to max force and back and forth and the Olympic Lifts are amazing at training your ability to execute this important skill.

    You don’t need to lift a lot of weight to benefit from the Olympic lifts, but you do need to perform them properly, or you won’t get the full benefits.

    Watch the video for a tip I recently implemented that helped me add 10 pounds to my Clean and Jerk.

    Before doing this, I’d get stuck on the Jerk above 165 lbs, but after I added this technique, I hit 175 lbs no problem.

    That’s the power of proper technique – you become more efficient and can do more with the same amount of energy or do the same amount with less energy.

    The Olympic Lifts are all about efficiency, which is why at the elite levels, athletes are lifting double their bodyweight (and more)  in both the Snatch and Clean and Jerk.

    I suggest that everyone training for performance learn the Olympic Lifts and continue to refine their technique.

    So whether you want to start them or improve what you’re already doing, check out this article where I give you 3 Tips to Mastering the Olympic Lifts.

  • 1 Uncommon Exercise for VIOLENT Takedowns

    Yep, if you want to pull off some violent, bone-jarring, wind-knocking-out-of takedowns, you’ve come to the right place…

    You’ve come to EricWongMMA.com, where we deliver tha goods, son.

    This exercise, when done correctly, will train your speed and power.

    Speed in dropping into your counter-movement, which then increases potential energy that can be released if muscles are strong enough to quickly reverse the movement and concentrically contract with a powerful explosion that will leave your opponent stunned and scared.

    How’s that for setting the stage. 🙂

    BTW – ya’ll students who’ve been around here know what 3 letter acronym is being taken advantage of in this exercise. Let me know the answer in the Comments section, let’s see how smart you are.

    Here’s the video:

     

    Sick, eh?

    Even sicker is executing this movement properly in the full Olympic Lifts, like the Snatch and the Clean & Jerk (and all their variants).

    As I mentioned in the video, here’s the link to the readiness tests:

    2 Tests to Determine Olympic Lifting Readiness

  • How to Punch Harder – Part II

    In Part I of this article series on “How to Punch Harder“, I asked you what you thought the specific cue was that I used with my athlete as we were doing the Medicine Ball Scoop Toss exercise.

    Load to EXPLODE

    I was looking for one specific phrase.

    When I started reading the answers and re-watched the video, I realized that there were a few things that I said in there.

    The majority of answers included “driving from the ground up” and integrating the “hips and core“.

    (more…)