we're gonna give you the top drills that you can utilize to improve your weightlifting technique and we're gonna start right now [Applause] all right so we are here with 2021 senior pan am champ in the 49k division haley reichert and she's going to help us demonstrate some of these different movements that we can utilize one to warm up with but two to also imprint really really good technique for weightlifting and so before we even get into what that technique should be or what those drills are going to be we're going to start with utilizing our
dowel rods here that we sell at garage strength you can click on the link down below go pick one up today but we're going to introduce our dowel rods and the bands that we utilize are power elastic bands and how you can go about utilizing these together to help optimize that warm-up okay so one of the cool things with our dowels that we put together here and that's courtesy of jacob horse who's also just recently snatched 137 kilos at the pan am champs is that we've built these dowel rods where they're essentially to the barbell
length and the rings that we have actually mitered out here are right in line with the barbell so that's something that we like to utilize for warming up so that you know where to put your hand you know where to put the grip and then we use the power elastics to increase you know if we need a shoulder external rotation if we want to put some type of load on the dowel rod without making it too heavy and then that's going to take us into directly into some of that specific technique work and so haley
is going to demonstrate some of the key things that you can do one because of on the dowel you have you know where that ring is so you have that that same grip so haley's going to demonstrate some key positions here when we're talking about the snatch so she's going to do five reps from the floor to the knee just using that dowel rod and we've got to think about pushing those knees back and clearing those knees back off the floor then we're gonna go into five reps below the knee back into the hip and
then we're gonna do five reps from the hip into the snatch so we're gonna utilize this just having that dowel to imprint that proper technique for the snatch so haley let's let's see the floor to the knee good and even with something as light as the dowel she's going to still be able to feel that hamstring as her knees clear back she's going to feel that load and you want the athlete when they're doing something simple like this to really try to be aware of how their body is moving and how they want the bar
to stay tight now that's the one key factor here is that the next drill that we're going to do is we're going to start from below the knee and we're going to come up into the hip here and we want to really feel the knees clear back and then reciprocate forward while the bar is going through no man's land because that's where a lot of people lose that bar especially in the snatch and so haley's gonna try to feel this from below the knee up into the hip good and this is actually one thing that
we're really trying to work on with haley right now is utilizing a drill like this in her warm up so that she's able to feel better knee movement as she gets in those top end weights and give me now we'll go from that hip to the catch and just go into like a full snatch from the hip good just do three here okay good so utilize those three exercises with just the dowel and now we're gonna get into a couple more where we're using the power elastics and the dowel rod to help improve your clean
and snatch technique okay so the next movement that we're gonna actually get into so now we've started to instill the knee movement and how to get into the hip and even get into that full snatch now we're gonna do two exercises that if you have a beginner lifter or you have somebody that needs to wake up their shoulders they need to feel that position in the catch you can utilize these two exercises so haley's going to demonstrate with the power elastics attached to the dowel rod now she's going to do a snatch press in the
hole for three to five reps give me five reps how about and then we'll go three overhead squats and the whole purpose of utilizing our mobility power elastic band is it's gonna create some tension and it's gonna help the athlete feel that press that they need to have as they get into that catch position in a snatch so it's a really good warm-up and it's going to enhance their ability to receive the bar in that deep catch it's also not it's not extremely heavy down the bottom you can see here that the tension comes up
at the top and that's gonna help extend those elbows and then now we'll get into that overhead squat okay perfect so utilize this if you have an athlete who struggles to press you know a 15 or 20k bar we can lighten the load with the mobility band and it's still going to increase that tension so they know how to light up their shoulders and their triceps together when receiving the snatch or even if they just need to warm up in general okay so that next exercise that we're going to utilize is a movement to help
feel what your upper body needs to do in relation to what your knees are doing so we have that mobility power elastic span haley's going to hold the dowel rod okay and we're going to have a little bit of a pull forward and that's going to create a little bit more tension so now we want to see those wrists flex and the lats try and be a little bit more active while she's going from the floor to the knee and if if we have somebody who tends to just be too relaxed with their upper body
that bar is going to stay forward tremendously we don't want to be super super tight where we're bending our elbows tremendously but what we want to have is a little bit of action from the wrist and from the lats to help keep that bar tight and to trigger that good knee movement so haley's going to demonstrate we'll do four here from the floor to the hip push those knees forward a little more when the bar passes yeah and so you could even attach this to a jerk box you could attach it to a plate tree
give me one more good you could have somebody hold it but any way that you can have a little bit of tension coming forward and then just utilizing this as a good warm-up or as a drill after a training session to improve the knee movement and to keep that bar tighter so the last drill that we're going to utilize with the power elastic strength band now and with the dowel rods is that haley's going to stand on the band and the whole point here is to try and feel a ton of tension in the hip
so a lot of athletes when we get into the hip we'll see we'll see weight lifters where their chest gets way behind the bar and then it ends up they jump backwards they'll miss the snatch forward or they get crashed on by the clean and so if we can learn how to keep our chest forward while the bar is in our hip and we learn that feeling that overall general feeling now we're going to be able to stay a little bit more vertical on the finish and so haley's going to demonstrate again going from below
the knee all the way into that hip and keeping that chest forward while utilizing the band and that tension from the band will be pulling down when she gets into the hip so it'll mimic what that barbell will actually feel like so she'll start below the knee where there's no tension and then as she comes past the knee here there's gonna be a little bit more tension and so if you're a little taller it'll be a little bit easier haley's what five one five feet tall so it's a little bit harder with a band being
as long as it is but if you're dealing with a taller athlete it's a little bit easier because they're going to have more tension at the top so the whole goal behind this would be you can utilize this as that last warm-up before you get into that snatch workout so the whole purpose again is to try to feel the chest forward feel the knees forward while the heels are pushing down into the floor and that's going to create for that more vertical finish if you need help you can click on the link down below you
can go to garagetank.com you can pick up our dowel rods and our power elastic bands today to help you improve your overall technique for weightlifting until next time guys peace [Music] foreign
