A New Standard For Powers

Power snatches and power cleans are a staple of weightlifting training. They allow us to develop several qualities desired for the training of a weightlifter. They teach us speed, they can improve technique, and they satisfy the pillar of specificity, all the while giving us a break from heavier lifts. We are able to exert maximum force into a max power whilst not developing too much fatigue. 


The standard for a power seems pretty clear, right? You must catch the bar and decelerate it before your thighs reach parallel with the ground. Whilst this seems pretty clear cut, the standard is easily manipulated, especially in favour of certain lifters. 

The Bulgarian System is Not About Maximums

People think that the Bulgarian system was built around going to maximum multiple times a day. That max attempts were the staple of the system. But really this wasn't the case. Going to maximum often was more of a consequence of the system. Going to max evolved as a way to express the staple of the program. Going to max allowed Abadjiev's focal point of training to become more intense. 

The Hip Shift ft Ilya, Naim, & Chol

The hip shift is something I ought to quickly define, though perhaps I will add a video just below to show you what I mean. The hip shift is a lateral movement of the hips to bias the strength of either one leg or one side of the body. The hip shift isn't a beginners problem, it tends to be as a result of incredible leg development, in fact I tend to see it in some of the best lifters ever: Naim SulegmanogluIlya Ilyin (watch how he shifts on his final attempt), Om Yun-Chol to name a few...

Start On Your Mid-Foot - You Aren't A Powerlifter!

So once again this post involves my disdain for the cues surrounding being on your heels, or more specifically, being on your heels at the wrong point of the lift. This time I am talking about the starting position of the snatch and the clean. The reason I take particular offence with this one is because I have recently started coaching lifters who have come from a background of high volume deadlifts. The first thing you need to understand is just how different the deadlift and weightlifting are position-ally.

Technique or Strength

The debate of technique vs strength is one we have all heard, and we most likely all fall slightly towards one side. Personally, after several years of training, I fall towards the strength side. 
r Kyle Pierce, creator of LSUS and coach of the strongest pound for pound American weightlifter of all time and 3 time Olympian Kendrick Farris, has a saying – Learn the lifts, and then get as strong as possible.

3 Strongman Exercises to Improve your Snatch

Every now and then, it is good to mix things up in your training. Sometimes your training sessions grow stagnant, and maybe you can’t seem to get rid of a nagging shoulder pain no matter how much you molest lacrosse balls and foam rollers. If you can relate to this bizarre metaphor then perhaps you ought to try these movements out. If you want to take your weightlifting seriously, then it is worth mentioning that these exercises should in no way replace the classic lifts - the snatch and the clean and jerk. If however you have shoulder pain, trunk and shoulder stability or even mobility problems, then these may well be the ideal supplementary exercises for you. 

5 Things I Wish I Knew When I Started Weightlifting

– The beginning is the time to look good!

There is no easier time to improve and change your technique than at the start of your lifting career. The technique you learn in the first 6 months is largely going to be the technique that remains with you for the rest of your career. Of course you will become more consistent, move faster, and become stronger, but the individual characteristics of your lifts, good or bad, will remain.

"Movement patterns are like tracks on a muddy road. The more times you drive along them the deeper they get and they harder they become to drive out of" - Glenn Pendlay