Balance?

[HesterW]

What's a good way to build the core strength used to hold weight over your head (snatch, C&J, etc.)

[powmongo]

What's a good way to build the core strength used to hold weight over your head (snatch, C&J, etc.)

Kettlebells are excellent as many Olympic lifters still use them to build core strength. use dumbells if you don't have access to kettlebells but here is what my lifters do who have weak core....

shoulder a kettlebell with the bell on the outside of arm. maintain a straight posture and don't lean to the side while your holding the bell and walk about 30-40 feet staying upright the whole time. Switch to other arm and repeat 2-3 times. Believe me you will feel your core engaged in stabilizing the weight as you walk. another exercise is 3 way deadlifts with kettlebells. Place a pair of bells near your toes where a barbell would be before starting the lift. Maintain posture and bend down and grab one bell then stand, lower slowley and when the bell touches the ground let go and repeat with other arm, then lower and grab both and stand up. This whole series is 1 rep so try to do 2-3 reps. maintain posture and never allow yourself to lean to one side or lower them fast. You can also raise a pair over head and walk to strengthen the shoulders. Snatch grip presses in the squat position builds great strength and flexiblity for the shoulders. Squat with bar on back with a snatch grip and press overhead in the bottom then stand with arms locked out overhead. Lower it back down when you stand up..never when your at the bottom and repeat for 3-5 reps and add a little weight when you can.

[HesterW]

Kettlebells are excellent as many Olympic lifters still use them to build core strength. use dumbells if you don't have access to kettlebells but here is what my lifters do who have weak core....

shoulder a kettlebell with the bell on the outside of arm. maintain a straight posture and don't lean to the side while your holding the bell and walk about 30-40 feet staying upright the whole time. Switch to other arm and repeat 2-3 times. Believe me you will feel your core engaged in stabilizing the weight as you walk. another exercise is 3 way deEadlifts with kettlebells. Place a pair of bells near your toes where a barbell would be before starting the lift. Maintain posture and bend down and grab one bell then stand, lower sloswley and when the bell touches the ground let go and repeat with other arm, then lower and grab both and stand up. This whole series is 1 rep so try to do 2-3 reps. maintain posture and never allow yourself to lean to one side or lower them fast. You can also raise a pair over head and walk to strengthen the sshoulders. Snatch grip presses in the squat position builds great strength and flexiblity for the shoulders. Squat with bar on back with a snatch grip and press overhead in the bottom then stand with arms locked out overhead. Lower it back down when you stand up..never when your at the bottom and repeat for 3-5 reps and add a little weight when you can.

Thanks man. I'm trying to improve my clean and jerk. Cus I'm gonna weighift for my school. And i seem unstable when I jerk

[c00lrabbit]

leg raises, weighted sit ups on the decline, back extentions, planks, russian twists, and side raises(the one for your obliquess)

[slowman41]

powmongo, wouldn't lowering it in the bottom be a sots press? or is that a controversial exercise?


Also to the OP, when doing overhead exercises like presses and jerks, hold the last rep overhead for 3-5 seconds before lowering. I can't remember if this was a Broz thing or someone else who said it, but good advice.

[powmongo]

powmongo, wouldn't lowering it in the bottom be a sots press? or is that a controversial exercise?


Also to the OP, when doing overhead exercises like presses and jerks, hold the last rep overhead for 3-5 seconds before lowering. I can't remember if this was a Broz thing or someone else who said it, but good advice.

I believe a sots press is a clean grip press off the shoulders in the bottom of a front squat. A snatch grip press in the squat position is different in that you press then stand and lower in standing position before sqauting again. This is what the Russian literature says to do. I believe lowering a bar to the back in a sqaut position is dangerous. Istvan Javorik has some similar exercises and says the same.

[CelticTheTruth]

powmongo, wouldn't lowering it in the bottom be a sots press? or is that a controversial exercise?


Also to the OP, when doing overhead exercises like presses and jerks, hold the last rep overhead for 3-5 seconds before lowering. I can't remember if this was a Broz thing or someone else who said it, but good advice.

sometimes when I get a new pr c&j I'll try to hold it overhead for aslong as I can. Usually 10 seconds or more. To OP: definetely do weighted ab exercises DAILY. You really can not overtrain your abs as long as you're doing weighted abs not that 5000rep crunch routine.
And after you have performed a snatch, don't lower the bar but keep doing overhead squats, sometimes pause in the ATG position and hold then get back up.

[agvares]

overhead squats are the best

[HesterW]

Thanks guys I really appreciate it.
Anyone know of any good videos on jerk form?