The USA Weightlifting Podcast

This week on the USA Weightlifting Podcast, we’re back with another tip to help improve your lifts. In this episode our hosts will be discussing the benefits of lifting without shoes. Believe it or not, lifting barefoot may in-fact make lifting with weightlifting shoes much easier by improving kinesthetic awareness, ankle mobility, as well as cleaning up some mobility issues in your bottom position. Tune in for some specific warm-up sequences to try out before your next lift!Topics:10:26 - Testing your “air squat” without shoes16:25 - Warm-up sequence 29:45 - Cleaning up some mobility issues 40:40 - Lifting in NanosSponsors:ROMWod.com - Optimize Your Range of MotionInstruction:Perform the 1st 3 warm up sets of any squat workout (overhead, front or back) and the 1st 3 warm up sets of any snatch or clean workout, without shoes (barefoot). If you’re unable to maintain sufficient quality in this way, then progress into it over time as indicated in the recording.Whether you’re ready for weighted barefoot squats or snatches/cleans or not, we recommend that you perform light position drills and individualized mobility work barefoot as a daily and very effective complete warm up. See the sample sequences below to help you get started:Sample Position Prep (General Warm Up)3 Rds-Extended Plate Squat 5 reps w/5 sec pause/rep-Ankle Rock 10 reps/side (replace w/1-2 mobi drills most meaningful to you)-Support Squat 30 secWeighted Barefoot warm up(OH/Frt/Back Squat)*w/pause on last rep/set-5 at bar-5 at 35%-5 at 50%

This week on the USA Weightlifting Podcast, we’re back with another tip to help improve your lifts. In this episode our hosts will be discussing the benefits of lifting without shoes. Believe it or not, lifting barefoot may in-fact make lifting with weightlifting shoes much easier by improving kinesthetic awareness, ankle mobility, as well as cleaning up some mobility issues in your bottom position. Tune in for some specific warm-up sequences to try out before your next lift!Topics:10:26 - Testing your “air squat” without shoes16:25 - Warm-up sequence 29:45 - Cleaning up some mobility issues 40:40 - Lifting in NanosSponsors:ROMWod.com - Optimize Your Range of MotionInstruction:Perform the 1st 3 warm up sets of any squat workout (overhead, front or back) and the 1st 3 warm up sets of any snatch or clean workout, without shoes (barefoot). If you’re unable to maintain sufficient quality in this way, then progress into it over time as indicated in the recording.Whether you’re ready for weighted barefoot squats or snatches/cleans or not, we recommend that you perform light position drills and individualized mobility work barefoot as a daily and very effective complete warm up. See the sample sequences below to help you get started:Sample Position Prep (General Warm Up)3 Rds-Extended Plate Squat 5 reps w/5 sec pause/rep-Ankle Rock 10 reps/side (replace w/1-2 mobi drills most meaningful to you)-Support Squat 30 secWeighted Barefoot warm up(OH/Frt/Back Squat)*w/pause on last rep/set-5 at bar-5 at 35%-5 at 50%

Welcome back to another episode of the USA Weightlifting Podcast. This week we have another tip to help improve your Olympic lifts and build confidence under the bar. The information covered as our number 8 on the countdown of 10 is all about confirming your best snatch grip. We’ll also be going over the importance of contact with the bar and the difference between external and internal rotation. Enjoy the show!Topics:06:15 - Why is contact so important?10:52 - Confirming your snatch grip19:00 - Narrow grip vs Wide grip27:00 - Internal rotation vs external rotation34:00 - What grip should you use for overhead squats?

Welcome back to another episode of the USA Weightlifting Podcast. This week we have another tip to help improve your Olympic lifts and build confidence under the bar. The information covered as our number 8 on the countdown of 10 is all about confirming your best snatch grip. We’ll also be going over the importance of contact with the bar and the difference between external and internal rotation. Enjoy the show!Topics:06:15 - Why is contact so important?10:52 - Confirming your snatch grip19:00 - Narrow grip vs Wide grip27:00 - Internal rotation vs external rotation34:00 - What grip should you use for overhead squats?

Welcome back to another episode of The USA Weightlifting Podcast. This week we’re coming back with another one of our easily applied tips to help improve your lifts without having to add or change your program. Today’s tip is all about spending some time in your bottom position, in other words, pause squats! We’ll be getting into how to keep your torso upright in the bottom of your clean, as well as how pausing in your squats can help find your true bottom position in any of your squats. If you’ve enjoyed this episode please be sure to leave us a review!Topics:05:00 - Keeping your torso up the clean12:05 - Developing a strong bottom position15:03 - The overhead squat 24:10 - Foot position33:22 - Tips for finding a deeper squatInstruction:Pause in your lowest position for at least 5 seconds on half the warm up reps for any back squats, overhead squats, or front squats you perform up to about 70%..If you’re currently unable to hold with quality at that depth, then try elevating your heels for some of those reps and progressing down through sets, weeks, and/or months as part of the process in teaching your body a better overall position. Only 1-2 inches of your heel is to be on the elevated surface..Sample Squat Warm Up Using Pauses & Elevation:*Pause 5 sec in bottom of squat on 1st half of each set6 at bar w/10lb plates4 at 35% w/10lb plates4 at 50% w/5lb plates4 at 50% w/5lb plates2 at 60% NO elevation2 at 70% NO elevation

Welcome back to another episode of The USA Weightlifting Podcast. This week we’re coming back with another one of our easily applied tips to help improve your lifts without having to add or change your program. Today’s tip is all about spending some time in your bottom position, in other words, pause squats! We’ll be getting into how to keep your torso upright in the bottom of your clean, as well as how pausing in your squats can help find your true bottom position in any of your squats. If you’ve enjoyed this episode please be sure to leave us a review!Topics:05:00 - Keeping your torso up the clean12:05 - Developing a strong bottom position15:03 - The overhead squat 24:10 - Foot position33:22 - Tips for finding a deeper squatInstruction:Pause in your lowest position for at least 5 seconds on half the warm up reps for any back squats, overhead squats, or front squats you perform up to about 70%..If you’re currently unable to hold with quality at that depth, then try elevating your heels for some of those reps and progressing down through sets, weeks, and/or months as part of the process in teaching your body a better overall position. Only 1-2 inches of your heel is to be on the elevated surface..Sample Squat Warm Up Using Pauses & Elevation:*Pause 5 sec in bottom of squat on 1st half of each set6 at bar w/10lb plates4 at 35% w/10lb plates4 at 50% w/5lb plates4 at 50% w/5lb plates2 at 60% NO elevation2 at 70% NO elevation

Welcome back to another episode of the USA Weightlifting Podcast. In this episode we will be starting a new Tip Series that is going to help enhance your technique, improve strength in specific positions, and overall help towards becoming more efficient in your lifts! In this episode we’ll be going over pausing at the knee, from becoming more aware of getting to this point from your start position, to what to do with your shoulders, today’s tip is all about getting comfortable and STRONG at this critical point within your snatch and clean. Topics:01:30 - Pausing just above the knee18:00 - Becoming aware27:30 - What to do with your shoulders34:35 - Pausing off the floorInstruction:Pause above the knee on half of your warm up reps up to about 70% as you are working to a heavy single, or building to your working sets for the day on any snatch or clean workout.In this pause position ensure:1. The bar is touching the top of the knee cap (unless you are using an adjusted level to best improve your movement).2. The entire foot is grounded, gripping floor with your big toes.3. Slight bend in the knee with shins vertical (or close to it).4. Tight back with shoulders covering the bar.

Welcome back to another episode of the USA Weightlifting Podcast. In this episode we will be starting a new Tip Series that is going to help enhance your technique, improve strength in specific positions, and overall help towards becoming more efficient in your lifts! In this episode we’ll be going over pausing at the knee, from becoming more aware of getting to this point from your start position, to what to do with your shoulders, today’s tip is all about getting comfortable and STRONG at this critical point within your snatch and clean. Topics:01:30 - Pausing just above the knee18:00 - Becoming aware27:30 - What to do with your shoulders34:35 - Pausing off the floorInstruction:Pause above the knee on half of your warm up reps up to about 70% as you are working to a heavy single, or building to your working sets for the day on any snatch or clean workout.In this pause position ensure:1. The bar is touching the top of the knee cap (unless you are using an adjusted level to best improve your movement).2. The entire foot is grounded, gripping floor with your big toes.3. Slight bend in the knee with shins vertical (or close to it).4. Tight back with shoulders covering the bar.

Welcome back for another episode of the USA Weightlifting Podcast. In this episode your hosts will be talking about the importance of establishing a proper start position for your snatch and clean. They’re be discussing the importance of joint mobility for strength athletes, grip work, feet positioning, and finally, how to bring it all together for each lift. Topics:15:00 - Feet position20:00 - Grip38:25 - Arm position1:01:20 - Bringing it all together1:12:00 - Head and eye positionLinks:Romwod.com

Welcome back for another episode of the USA Weightlifting Podcast. In this episode your hosts will be talking about the importance of establishing a proper start position for your snatch and clean. They’re be discussing the importance of joint mobility for strength athletes, grip work, feet positioning, and finally, how to bring it all together for each lift. Topics:15:00 - Feet position20:00 - Grip38:25 - Arm position1:01:20 - Bringing it all together1:12:00 - Head and eye positionLinks:Romwod.com

Welcome back to another episode of The USA Weightlifting Podcast. In Today’s episode we are joined by Chris Amenta and Danny Ear of Onyx Straps. This week we’re diving into one of the most used weightlifting tools, lifting straps. We’ll be getting into the benefits of lifting with straps as well as strategies on when and how to use straps for strength, and mobility. Topics:03:45 - Why use straps?10:20 - Straps for mobility 20:00 - How to use straps 30:10 - Methods & tricks for using straps

Welcome back to another episode of The USA Weightlifting Podcast. In Today’s episode we are joined by Chris Amenta and Danny Ear of Onyx Straps. This week we’re diving into one of the most used weightlifting tools, lifting straps. We’ll be getting into the benefits of lifting with straps as well as strategies on when and how to use straps for strength, and mobility. Topics:03:45 - Why use straps?10:20 - Straps for mobility 20:00 - How to use straps 30:10 - Methods & tricks for using straps

Be sure to check the link below to find the videos used in the review of a listener’s jerk toward the end of the recording.https://www.instagram.com/p/BuFEAFQFQSY/?utm_source=ig_share_sheet&igshid=4nol209p4lo4Welcome back to another episode of The USA Weightlifting Podcast. This week our hosts are diving in head first on how to improve your jerk. This episode is dedicated to dissecting the jerk from the set up to the finish. We’ve got a bunch of tips coming your way, including on how to improve your positioning, some technical variations, and proper foot work for the jerk. Also, you can follow along with a review of a listener’s jerk with the provided link below, along with some other links of note for the benefit of your own jerk. Enjoy the show and be sure to leave us a review!Topics:07:25 - The jerk23:05 - The dip36:50 - “The Pez dispenser technique”41:00 - Split depth1:12:00 - Video AnalysisTips for Corina’s jerk (from video analysis):*NOTE: Many critical mistakes are made and some fundamentals ignored before the dip is even initiated. Corina exhibits a few of these mistakes, but hopefully some of these cues can help.1. Setting a proper tempo for a consistent dip (including a more consistent depth) requires an athlete lock out the knees prior to dipping. While the knees are locked try to combine that with the action of wiggling your toes. This shifts the body to the back part of the foot which is critical in driving the bar straight up. 2. Take time to make your set up routine the SAME each time. Be thoughtful and deliberate. 3. Between sets of jerks, focus on one or two either mobility or positional drills. Corina, I recommend you do wall dips between sets. (Wall dips: placing your back flat against the wall with your feet beneath you as if you were going to dip. Practice the dip with your entire back sliding straight up down the wall.) this will help with the awareness needed to dip straight. Shoulders need to stay on top of the hips. 4. Shoulder mobility is key to handle heavy jerks and “stacking” is critical. Practicing jerk recoveries in which heavier loads are lifted will allow you to feel how to balance overhead and if there are some lingering mobility issues. 5. Pairing jerk recoveries with shoulder mobility exercises/stretching will help.Recommended Protocol for Corina:*To be performed as the first 3-5 warm up sets of any jerk work in program for 4 weeks; at that point reevaluation is indicated to confirm that the protocol has made improvements and/or to adjust as needed either to find more appropriate drills or to progress from the previous.A. Behind the Neck Press and Stretch w/Narrow Grip - 5 reps at bar only-See Demo Here https://www.instagram.com/p/BsY6iwPl4lv/?utm_source=ig_share_sheet&igshid=6crq92z771kaB. Wall Dip - 10 reps-See Demo Here https://www.youtube.com/watch?v=fMIr5CkMGocC. Split Jerk - 2-5 reps

Be sure to check the link below to find the videos used in the review of a listener’s jerk toward the end of the recording.https://www.instagram.com/p/BuFEAFQFQSY/?utm_source=ig_share_sheet&igshid=4nol209p4lo4Welcome back to another episode of The USA Weightlifting Podcast. This week our hosts are diving in head first on how to improve your jerk. This episode is dedicated to dissecting the jerk from the set up to the finish. We’ve got a bunch of tips coming your way, including on how to improve your positioning, some technical variations, and proper foot work for the jerk. Also, you can follow along with a review of a listener’s jerk with the provided link below, along with some other links of note for the benefit of your own jerk. Enjoy the show and be sure to leave us a review!Topics:07:25 - The jerk23:05 - The dip36:50 - “The Pez dispenser technique”41:00 - Split depth1:12:00 - Video AnalysisTips for Corina’s jerk (from video analysis):*NOTE: Many critical mistakes are made and some fundamentals ignored before the dip is even initiated. Corina exhibits a few of these mistakes, but hopefully some of these cues can help.1. Setting a proper tempo for a consistent dip (including a more consistent depth) requires an athlete lock out the knees prior to dipping. While the knees are locked try to combine that with the action of wiggling your toes. This shifts the body to the back part of the foot which is critical in driving the bar straight up. 2. Take time to make your set up routine the SAME each time. Be thoughtful and deliberate. 3. Between sets of jerks, focus on one or two either mobility or positional drills. Corina, I recommend you do wall dips between sets. (Wall dips: placing your back flat against the wall with your feet beneath you as if you were going to dip. Practice the dip with your entire back sliding straight up down the wall.) this will help with the awareness needed to dip straight. Shoulders need to stay on top of the hips. 4. Shoulder mobility is key to handle heavy jerks and “stacking” is critical. Practicing jerk recoveries in which heavier loads are lifted will allow you to feel how to balance overhead and if there are some lingering mobility issues. 5. Pairing jerk recoveries with shoulder mobility exercises/stretching will help.Recommended Protocol for Corina:*To be performed as the first 3-5 warm up sets of any jerk work in program for 4 weeks; at that point reevaluation is indicated to confirm that the protocol has made improvements and/or to adjust as needed either to find more appropriate drills or to progress from the previous.A. Behind the Neck Press and Stretch w/Narrow Grip - 5 reps at bar only-See Demo Here https://www.instagram.com/p/BsY6iwPl4lv/?utm_source=ig_share_sheet&igshid=6crq92z771kaB. Wall Dip - 10 reps-See Demo Here https://www.youtube.com/watch?v=fMIr5CkMGocC. Split Jerk - 2-5 reps

Welcome back to another episode of The USA Weightlifting Podcast. This week we’re going round two with Nick Shaw from RP Strength. If you haven’t yet, be sure to check out part one of this conversation. In this episode we’ll be diving deeper into the world of weightlifting and dieting/ nutrition. Nick shares a few sweating methods for cutting weight, as well as tips for hydration, and making weight for female & youth athletes. Enjoy the show!Topics:02:00 - Sweating methods 43:00 - Tips for making weight46:00 - Hydration50:00 - Cut or gain?57:00 - Making weight for youth athletes1:06:00- Female athletes and cutting weight