Dude it’s hilarious how much I know about powerlifting and how little I know about Olympic lifting. I literally feel like an idiot (in a good way) when I come to your channel. It’s really interesting watching your vids even as someone who doesn’t compete in weightlifting
CoolPhase They're all about maximizing efficiency, getting the most out of the least amount of effort vs Russians or Bulgarians being more strength oriented
Mother of God your channel Zack. This frequency of upload, this MOTHERFUCKING quality, and this new format that I haven't seen in no other fitness YT channel (personal+short+HELLUVA well informed+incredibly concise) will rocket your stats up so hard bricks will be shat.
came into weightlifting because of you and clarence kennedy . post a few months of training, i snatched 60 kilos and C/J 90 kg. :) i love every day of training
Lucas Freire You're assuming the split jerk is actually more effective. I think it's just easier to learn and people never bother learning other variations. If you look closely the split jerk doesn't allow for much more of a drop than the power jerk, and definitely less than a full jerk. Now the full jerk is much more difficult in terms of stability and mobility (possibly the single most difficult position in all forms of weight lifting?), I'll give you that, but power jerks are fairly straightforward..
I'm not even a weightlifter but the quality of the content and universal lessons on following what is best for you and not what is trending has me hooked
Just do the mouvement over and over and work the muscle responsible of the internal rotation as the rotators cuff's muscle. Also you might work on all the stabilizing muscles of your back and shoulders as the trapezius (from the top to the lower because too many people forget the lower trap), lats and the whole shoulder's muscles You might do: -L-fly -Y-fly -all kind of rows -standing push over head and push overhead in full squat position with your jerk grip -squat with your bar overhead with your jerk grip notice that you might "force" the internal rotation with the 2 last advices
Man all mayor muscle are internal rotater like pec, lats and anterior delts. In the rotator cuff the only internal rotator is the subescapularis, so i dont think someone need to improve and the reason that is "internal rotation" is because full abduction of the shoulder is internal rotation.
Try out some shoulder dislocates with a wide grip and then shorten it until it gets near to shoulder width. This excersize is used in gymnastics (for example to open the shoulders in the handstand) but it works well here too. However you need a decent amount of shoulder flexion, if you lack it do some generic stretching for pectoralis minor and major, teres major and latissimus dorsi before approaching it. I hope it helps😊
Sorry. Why would you want this? Which movement do you feel is restricted due to bad internal rotation? I was under the impression external rotation is the factor going overhead
My man! This channel has help break down my Oly lifting to a small manageable level; no fluff, just good ol’ basic scientific information. Thank you for just good quality videos!!
Zack: Overhead, do you like to teach internal, or external rotation with the shoulder? Oleksiy Torokthiy: Uh, internal rotation *Oooolekkksiiy Torrrokkthiiiy: INTERRRRNAAAALL ROOOTAAAAATIONNN*
Lmao, this is absolutely fantastic! 😂 Every dude on reddit who’s seen Lü Xiaojun’s squat jerk and asks if they should squat jerk instead of split jerking 🧐🧐
I started as a power jerker..... then accidentally my body wanted to do split, so I was taught the split jerk. A coach had a me do behind the neck split jerks, light for 5reps.... haven't missed a jerk since. Only time I miss a jerk is due to hip flexor issues or tight shoulders. If I get up from a clean, its going up.
Seriously though... I have been training with Antas for roughly 2 years now... The best pair of lifting shoes Ive ever owned. They are insanely comfortable as well
Squat jerk works REALLY well if you have a really really high clean so that you can use the legs as much as needed in the recovery of the jerk. Or if your OHS game is good. Which is why its harder for the average joe to squat jerk or maybe even power jerk. If you notice, Shi almost NEVER has to struggle on a clean but yet his jerk is massive as well.
"Power two foot jerker here (ocasionally "nah")". It feels natural to me to internally rotate my shoulders. In fact, after quite some time doing split jerks with the "external rotation cue" I fucked up my shoulder blades and teres minor so I decided to give the internal rotation-squat jerk a try (in fact, after watching some Torokhtyi videos about it). Never looked back. Great video. BTW, A.Torokhtiy is not only smart but hilarious as well. I've never seen someone explain the lifts technique as good as Aleksey. I hope that now that he's on the Crossfit thing he will be able to enlight all the "supple leopards" out there.
Power jerk seems best for me because it's easier to keep my balance. I tried split jerking for awhile...and I always seem to fight for balance. Power jerking feels just like a regular push jerk to me.
I am Chinese I don't know why but this video makes me wanna start lifting. Never paid attention to Olympics until TH-cam algorithm front paged Lu's videos. Definitely getting those sized 11 Antas though.
So about those shoes...We are sorry to inform you due to unforeseen pandemic, the shoes are on backorder for another 10 years. Sorry for any inconvenience this has caused.
the guy that does the squat jerk doesn't shift his torso forward though which is probably why he can do it so well. even at the deepest part of his front squat or overhead his torso is almost completely vertical
I desperatly need a video on internal rotation, you ended on a bombshell. Nearly every video is preaching external rotation including California Strength. Please make a video on this and save shoulders everywhere. Love ur videos, hello and goodbye from Greece xoxo
After I found out this was a thing, I tried it with 135 to see how it felt and it felt 10 times better than a split jerk. I think I'm gonna go buy antas now
I feel more comfortable dropping under the weight in a power stance vs split. I don't think the squat jerk is any good for me, I have tried and failed. I power jerk similarly to how Torokhtiy does it; I do it with a wide stance.
The Chinese weight lifters learn both jerks and it's up to them which jerk they want to use. Another way they pick lifters for competition is by the squat. If they can squat 95%+ of their max for doubles for triples. They got the leg endurance and strength to lift maximum weight at competition
one of the reasons why i had to switch to the squat jerk is that my right leg is externally rotated so i cannot get a solid footing in the split jerk whatsoever, no matter how much i try to internally rotate my right leg as i step out with my left, if someones anatomy like mine just can't do it , please don't bother with the split jerk!
I have pretty much read all the posts on the mastrength pages. And the power or nah jerk is just a power jerk, Shi jerks like that because he is probably the most POWERful lifter in the Chinese system and his technique is not as polished as his comrades. He jerks so hard that as it pushes him into a squat, he is trying to push into yhe bar as much as possible. That being said, I took a long hair is from fitness due to school an noe that I am back, I would like to say this is a wonderful page you have established here...in my opinion its. Pushing as the best in TH-cam.
Nice video, editing was great and it was very informative. I have to correct you on why Lu Xiaojun bombed out at 2015 Worlds: they didn't give him enough time to warm up because the order of weights they went in was very abnormal. Since he couldn't warm up properly, his lifts were off. He also said that he rested too long in between lifts (7-8 minutes) which caused muscle slackness. The difference in the three side-by-side Chinese squat jerks is because of the way they are coached: the athletes try to regulate their depth based on the depth at which their coaches believe they have the highest chance of making the lift. PS Please run the athletes' names through text to speech so you can figure out how they sound (so you don't butcher them).
Watching the video there was only 1 attempt between his 1st and 2nd attempts. and its not the meets fault it looks like poor coaching is why he didn't get a decent warmup etc. I didn't see anything out of the ordinary with the meet. he just wasn't up to it. Hes a great lifter but he isn't consistent in the jerk. So don't blame the meet on why he bombed out. its simply an excuse for a bad performance. all of his attempts only had 1-3 people between them. which is fairly normal. especially if you don't increase weight.
Im practicing weightlifting from some months. My max CJ is 62k and my max Snatch is 48 (Im 65k). Slowly, kilo after kilo I am improving but I am literally afraid of going under the barbell, in fact my lifts are all quite high as a position, not surprisingly in the CJ I much prefer the Split jerk rather than the Squat Jerk precisely because of aforementioned fear. I accept and appreciate advice from those who want to help me in this fascinating path of weight lifting. Thank you
So this channel is now weightlifting-meme-central huh? I'm okay with this :D PS : it's like you're reading my mind, i swear, i was JUST looking for vids about squat jerk PPS : Mind making a vid about internal vs external rotation in the overhead position plzplz?
Thanks Zack.. But I have another question.. I don't understand the difference between internal and external rotation.. I paused the video, I don't see the difference... I know, I'm dumb.
haha you're not dumb. Think about elbow crease up and armpits forward with a bar overhead (external). Elbow crease forward, armpits forward (internal). In any occasion the thoracic spine must be extended!
i understand the visual diffrence but i do not understand in what way it changes the lift, would you care to explain? Is there one which is more prefferable?
internal rotation is a lot safer for your shoulders because biomechanics. You don't hold all the weight on your front delts that much, it mostly goes to your sholder blades, that stick together and dristibute the weight to your whole back and body. At least it's what is reasonable to me.
I always wondered about this when I was new to weightlifting. The first time I watched an competition and watched someone power jerk I thought...that looks easier than the split, and I also thought...that looks like a clean and press. But now I realize the power and squat have their cons as well.
Can someone help me? I'm in a bind. I'm just warming up and getting technique down. I noticed that I can get the weight up better with a split jerk due to better mobility, but it feels like my body reacts better with a squat jerk since my knees aren't jerking from extra weight. Any input?
Dude it’s hilarious how much I know about powerlifting and how little I know about Olympic lifting. I literally feel like an idiot (in a good way) when I come to your channel. It’s really interesting watching your vids even as someone who doesn’t compete in weightlifting
putting things overhead gets confusing...
yo, same :D
Omg same
@@zacktelander That's what she said
i know Im kinda off topic but do anyone know of a good website to stream newly released movies online?
It's almost 3 1/2 years now. Those shoes will be coming soon
They FINALLY arrived! But in the wrong size :(
Zack'll get it right in 2024
@@Kiido11he just got the lu xiaojun weightlifting shoes😂
Not even a weightlifter but I love your channel
Also same
Same😁
Same. I casually do powerlifting but I'm very interested in moving to the next level.
I am sprinter so i need all of this for training 😁✌🏻
REASONS WHY CHINA SO GREAT IN WEIGHTLIFTING:
- CLOSE
- FAST
- LOW
CoolPhase They're all about maximizing efficiency, getting the most out of the least amount of effort vs Russians or Bulgarians being more strength oriented
Population
They have the GOAT leverages for weightlifting
Drugs may be the top reason !
Rowan Byrne everyone use drugs O.o
Mother of God your channel Zack.
This frequency of upload, this MOTHERFUCKING quality, and this new format that I haven't seen in no other fitness YT channel (personal+short+HELLUVA well informed+incredibly concise) will rocket your stats up so hard bricks will be shat.
LMAO This intro was pure gold, my guy!!!
came into weightlifting because of you and clarence kennedy . post a few months of training, i snatched 60 kilos and C/J 90 kg. :) i love every day of training
I like the squat jerk because it is a symmetrical movement which I believe is better in the long run.
Except that there's no better in the long run if you won't ever finish your jerks.
Also you have two legs, you could always switch them to maintain balance.
Alex G too hard to switch, my left leg is too slow lol
N. Alkmim there are a lot of lifters who move mostly only one foot, I can’t recall one specially but check those with a very short jerk.
Lucas Freire You're assuming the split jerk is actually more effective. I think it's just easier to learn and people never bother learning other variations.
If you look closely the split jerk doesn't allow for much more of a drop than the power jerk, and definitely less than a full jerk. Now the full jerk is much more difficult in terms of stability and mobility (possibly the single most difficult position in all forms of weight lifting?), I'll give you that, but power jerks are fairly straightforward..
This channel needs to blow up.
I'm not even a weightlifter but the quality of the content and universal lessons on following what is best for you and not what is trending has me hooked
Olympic gold medalist > crossfit level 1 instructor
question: how do we improve internal rotation? make a video about it for us :) ?
I second this
Just do the mouvement over and over and work the muscle responsible of the internal rotation as the rotators cuff's muscle. Also you might work on all the stabilizing muscles of your back and shoulders as the trapezius (from the top to the lower because too many people forget the lower trap), lats and the whole shoulder's muscles
You might do:
-L-fly
-Y-fly
-all kind of rows
-standing push over head and push overhead in full squat position with your jerk grip
-squat with your bar overhead with your jerk grip
notice that you might "force" the internal rotation with the 2 last advices
Man all mayor muscle are internal rotater like pec, lats and anterior delts. In the rotator cuff the only internal rotator is the subescapularis, so i dont think someone need to improve and the reason that is "internal rotation" is because full abduction of the shoulder is internal rotation.
Try out some shoulder dislocates with a wide grip and then shorten it until it gets near to shoulder width. This excersize is used in gymnastics (for example to open the shoulders in the handstand) but it works well here too. However you need a decent amount of shoulder flexion, if you lack it do some generic stretching for pectoralis minor and major, teres major and latissimus dorsi before approaching it. I hope it helps😊
Sorry. Why would you want this? Which movement do you feel is restricted due to bad internal rotation? I was under the impression external rotation is the factor going overhead
Nice meeting you at the Worlds Brotha. We need more Squat Jerkers!
so your videos have been gold for years now i see
5 years and the shoes finally arrived
This channel is a diamond in the rough! Keep it up!
My man! This channel has help break down my Oly lifting to a small manageable level; no fluff, just good ol’ basic scientific information. Thank you for just good quality videos!!
Zack: Overhead, do you like to teach internal, or external rotation with the shoulder?
Oleksiy Torokthiy: Uh, internal rotation
*Oooolekkksiiy Torrrokkthiiiy: INTERRRRNAAAALL ROOOTAAAAATIONNN*
Your advice 4:00 is awesome and much appreciated. Keep spreading the true wealth, knowledge.
Lmao, this is absolutely fantastic! 😂 Every dude on reddit who’s seen Lü Xiaojun’s squat jerk and asks if they should squat jerk instead of split jerking 🧐🧐
The answer is almost always split jerk
@@danielhenderson762 they think they are lu
Your videos just keep getting better and better bro.
"I'm trying to become a *Chinese* weightlifter" HAHAHAHAHA
Dude your channel is simply the beat there is out there
CrossFit plz stahp with the external rotation everything. I think it woulda have also been good to mention body proportions in the vid
It’s been 3 and 1/2 years, where be shoes?
My favorite test of true strength. Start with a low weight this is where true strength is built
I love that intro so friggin much!
I started as a power jerker..... then accidentally my body wanted to do split, so I was taught the split jerk. A coach had a me do behind the neck split jerks, light for 5reps.... haven't missed a jerk since.
Only time I miss a jerk is due to hip flexor issues or tight shoulders. If I get up from a clean, its going up.
Dude the intro was sick!! Had me in stitches. Loving the videos!
your channel is sooooo goooood! much love from austria!
here from germany :)
wie gehts, mein freund!
Zack Telander jetzt besser! Haha
austria🤘
I cant even do a proper over head squat with just the barbell above my head.
Same here. Poor overhead mobility and no lifting shoes for balance.
I love the drop in the sountrack in the beginning!
I was just today toying with the squat jerk and on the same day you decide to post this..
Seriously though... I have been training with Antas for roughly 2 years now... The best pair of lifting shoes Ive ever owned. They are insanely comfortable as well
Squat jerk works REALLY well if you have a really really high clean so that you can use the legs as much as needed in the recovery of the jerk. Or if your OHS game is good.
Which is why its harder for the average joe to squat jerk or maybe even power jerk.
If you notice, Shi almost NEVER has to struggle on a clean but yet his jerk is massive as well.
WTF, YOUR VIDEOS ARE BRILLIANT. HOW AM I JUST DISCOVERING YOU.
This guy should make a podcast
Love your channel! Really like how thoughtful your opinions are and how much knowledge and insight you pack into a video of a few minutes! Great!
"Power two foot jerker here (ocasionally "nah")". It feels natural to me to internally rotate my shoulders. In fact, after quite some time doing split jerks with the "external rotation cue" I fucked up my shoulder blades and teres minor so I decided to give the internal rotation-squat jerk a try (in fact, after watching some Torokhtyi videos about it). Never looked back.
Great video. BTW, A.Torokhtiy is not only smart but hilarious as well. I've never seen someone explain the lifts technique as good as Aleksey. I hope that now that he's on the Crossfit thing he will be able to enlight all the "supple leopards" out there.
Power jerk seems best for me because it's easier to keep my balance. I tried split jerking for awhile...and I always seem to fight for balance. Power jerking feels just like a regular push jerk to me.
I didn’t realize the important of internal rotation until I saw this video, you are the best
Your videos are insanely detailed and educational!
It's been three and a half years now! Have the shoes arrived?
The way he adjusts his grip after the dip and drive is scary. But I've tried it and it feels good
best channel ever dude! keep it going
It was called a Push Jerk back in my day and the late American Mario Martinez was the only guy I saw use it back in the 80's.
Did you ever get the shoes?! 🗣
This video really ended short of a conclusion
I love Oleksiy at the end, absolutely based. I rly hope he's fine rn :( kind of worried due to recent events
Amazing content. Great editing skills too. I can tell you put a lot into this. Really enjoyed your commentary!
That intro was golden
Its almost been three and a half years
1st! Yes! Was hoping that you do a squat jerk video!!! Nice ZT!
4:30 when your hands are overhead its possible to get internal and external rotation of the shoulder confused, but it is not excusable for a coach
I am Chinese I don't know why but this video makes me wanna start lifting. Never paid attention to Olympics until TH-cam algorithm front paged Lu's videos. Definitely getting those sized 11 Antas though.
So about those shoes...We are sorry to inform you due to unforeseen pandemic, the shoes are on backorder for another 10 years. Sorry for any inconvenience this has caused.
the guy that does the squat jerk doesn't shift his torso forward though which is probably why he can do it so well. even at the deepest part of his front squat or overhead his torso is almost completely vertical
I desperatly need a video on internal rotation, you ended on a bombshell. Nearly every video is preaching external rotation including California Strength. Please make a video on this and save shoulders everywhere. Love ur videos, hello and goodbye from Greece xoxo
Weird question but that short clip from JTS about squat stances at 2:32, does anyone know what video it's from? I've been trying to find it.
After I found out this was a thing, I tried it with 135 to see how it felt and it felt 10 times better than a split jerk. I think I'm gonna go buy antas now
0:26 "3 and a half years?" is now
Have you got shoes?
ㅋㅋㅋ
that intro is epic
rewatchin the video for the 200th time
I feel more comfortable dropping under the weight in a power stance vs split. I don't think the squat jerk is any good for me, I have tried and failed. I power jerk similarly to how Torokhtiy does it; I do it with a wide stance.
you basically have more shoulder strength and less overhead mobility and stability
One more year!
Ilyin does all of them.
Alex G With record setting weight
The Chinese weight lifters learn both jerks and it's up to them which jerk they want to use. Another way they pick lifters for competition is by the squat. If they can squat 95%+ of their max for doubles for triples. They got the leg endurance and strength to lift maximum weight at competition
i love this channel
one of the reasons why i had to switch to the squat jerk is that my right leg is externally rotated so i cannot get a solid footing in the split jerk whatsoever, no matter how much i try to internally rotate my right leg as i step out with my left, if someones anatomy like mine just can't do it , please don't bother with the split jerk!
I have pretty much read all the posts on the mastrength pages. And the power or nah jerk is just a power jerk, Shi jerks like that because he is probably the most POWERful lifter in the Chinese system and his technique is not as polished as his comrades. He jerks so hard that as it pushes him into a squat, he is trying to push into yhe bar as much as possible. That being said, I took a long hair is from fitness due to school an noe that I am back, I would like to say this is a wonderful page you have established here...in my opinion its. Pushing as the best in TH-cam.
Legit the shoes about to arrive. I know how hard it can be getting size 13 shoes
Nice video, editing was great and it was very informative.
I have to correct you on why Lu Xiaojun bombed out at 2015 Worlds: they didn't give him enough time to warm up because the order of weights they went in was very abnormal. Since he couldn't warm up properly, his lifts were off. He also said that he rested too long in between lifts (7-8 minutes) which caused muscle slackness.
The difference in the three side-by-side Chinese squat jerks is because of the way they are coached: the athletes try to regulate their depth based on the depth at which their coaches believe they have the highest chance of making the lift.
PS Please run the athletes' names through text to speech so you can figure out how they sound (so you don't butcher them).
Watching the video there was only 1 attempt between his 1st and 2nd attempts. and its not the meets fault it looks like poor coaching is why he didn't get a decent warmup etc. I didn't see anything out of the ordinary with the meet. he just wasn't up to it. Hes a great lifter but he isn't consistent in the jerk. So don't blame the meet on why he bombed out. its simply an excuse for a bad performance. all of his attempts only had 1-3 people between them. which is fairly normal. especially if you don't increase weight.
Im practicing weightlifting from some months. My max CJ is 62k and my max Snatch is 48 (Im 65k).
Slowly, kilo after kilo I am improving but I am literally afraid of going under the barbell, in fact my lifts are all quite high as a position, not surprisingly in the CJ I much prefer the Split jerk rather than the Squat Jerk precisely because of aforementioned fear. I accept and appreciate advice from those who want to help me in this fascinating path of weight lifting. Thank you
Broo🔥🔥 insane video.. especially the intro got me like🥵🥵😯😯😯😯🤯
Rewatching that intro for the 100th time
Shoes should be coming in any minute now!!
Great intro...on top of that awesome video!
I dont even lift but this honestly makes me inspired.
So this channel is now weightlifting-meme-central huh?
I'm okay with this :D
PS : it's like you're reading my mind, i swear, i was JUST looking for vids about squat jerk
PPS : Mind making a vid about internal vs external rotation in the overhead position plzplz?
you been here since day one my manz
Shoe order should be ready soon!
Does it require greater shoulder mobility? I can split and power jerk, but feel totally off-balance in a full squat.
Thanks Zack.. But I have another question.. I don't understand the difference between internal and external rotation.. I paused the video, I don't see the difference...
I know, I'm dumb.
haha you're not dumb. Think about elbow crease up and armpits forward with a bar overhead (external). Elbow crease forward, armpits forward (internal). In any occasion the thoracic spine must be extended!
Touch your forehead with your elbow. External rotation. Bad.
Do an upright row and touch your shoulder blades. Internal rotation. Good.
i understand the visual diffrence but i do not understand in what way it changes the lift, would you care to explain? Is there one which is more prefferable?
internal rotation is a lot safer for your shoulders because biomechanics. You don't hold all the weight on your front delts that much, it mostly goes to your sholder blades, that stick together and dristibute the weight to your whole back and body. At least it's what is reasonable to me.
Shoes should be there now
You earned a new sub. Great vid, great channel
I always wondered about this when I was new to weightlifting. The first time I watched an competition and watched someone power jerk I thought...that looks easier than the split, and I also thought...that looks like a clean and press. But now I realize the power and squat have their cons as well.
Did you ever get the shoes sir?
Simple and well presented info, love your chanel, keep the good work!
You're content is fucking fantastic. Thank you for sharing this information.
I’m stupid I just throw weights over my head and my body adapts. Internal external I have no clue.
Have the shoes come in yet?
very well done sir!
Can someone help me? I'm in a bind. I'm just warming up and getting technique down. I noticed that I can get the weight up better with a split jerk due to better mobility, but it feels like my body reacts better with a squat jerk since my knees aren't jerking from extra weight. Any input?
It's like you're the Candito of olylifting. Top tier vids my man, keep it up.
Well sir, it’s been 3.5 years. Did u get those shoes
Almost here...
Awesome video!
That intro wins
best intro ever
Rewatching this for the 500th time
It's been 4 years. Did those shoes come?
1 more year and a half and you get your shoes.