We make beginners do 1000 reps on the snatch (minimum) with an empty bar before they get to learn anything else in weightlifting. No cleans, no jerks, no advanced snatch work — nothing until they’ve got their 1000 reps!
They will also squat, do RDL’s, and a ton of “ninja” training (push ups, pull ups, etc). But no extra shit that counts as “Olympic Weightlifting” specific work.
Why? Because they need to have built the foundation, developed a sense of mastery over the bare-bones fundamentals. At first, everything seems foreign, and that makes it feel unnatural. But the word “unnatural” is really just a euphemism for something you aren’t familiar with.
My friend, and fellow Olympic weightlifting coach, Dan Bell was at my gym running an amazing clinic. I learned a lot, and am going to be making “how to” videos of some of his techniques during the next few weeks. But all of it will be worthless if you don’t spend the time (on EACH drill) practicing the living hell out of it.
Dan Bell has his own lifters do his foundational drill for 10 sets of 10 (empty bar, stick, PVC) for 10 days straight — 1000 reps!
As our lifter Eli would say, you need to do a fuck-shit-ton of reps before what started out feeling “weird” becomes a natural movement for you.
- During the next few weeks, I’m doing a series in the Nemesis Journal incorporating what Dan was teaching into the whole program, specifically regarding the 3rd pull.
You can learn this stuff LIVE at the next Super Total Certification being held in June, taught by myself and Chris Duffin. It’s a combo of Olympic Weightlifting and Powerlifting, specifically for coaches, teachers, and serious athletes.
Now go lift something heavy,
PS. You can join Weightlifting Academy FREE.