Weightlifting is a POWER sport: how FAST you move matters! Learn how to Snatch with more Speed — in today’s episode of Weightlifting Academy!
Speed is not a “trait”, like eye-color. Speed is a skill, like strength. You can and should be training yourself to be faster. This is important for all athletes, but especially so for Olympic weightlifters.
The Jackknife Jump & Stomp drill should be added to your warm ups. I have my lifters doing 4 sets of 5 reps.
There are lots of speed drills out there. But I particularly like this one because it is more closely related to snatching, specifically how the “2nd pull” (jump) should feel. It also incorporates a stomp and rigid “catch”, which is something very different in the Olympic lifts than in other sports. (In most sports, you are trained to land softly after a jump. In the Olympic lifts, you MUST land hard — for both performance, and for safety!)
The drill is simple and effective:
- Jump into the air
- While in the air, keep your quads and ass flexed as hard as you possibly can the whole time — this will cause your lower body to look like the blade of a knife.
- When you land, land HARD, rigid, with an audible stomp.
A common mistake is to TRY to make a loud stomping sound by picking up your feet and slamming them down. That would miss the point. Instead, simply land like a bronze statue falling to the ground. That would also be loud, but not because it “tried” to stomp! It was just so solid of an object that there was no “give” when it hit the ground. Same with you.
- The next 21-Day Squat Challenge starts on the 1st of this month! Great for beginners and intermediates alike, who need to learn how to squat better, safer, and (of course) bigger!
Go deeper into everything I discuss in these videos in our Weekly Journal for Coaches & Smart Athletes.
Now go lift something heavy,