Chapter
4
ON
THE BENEFITS OF SUBORDINATE EXERCISES
BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL
AS THE WELL-BEING OF THE MIND
BY
DONNY SHANKLE CPT
“Familiarity
Breeds Contempt.” Anonymous
43
Snatch/Clean From High Blocks
(above knee)
Picking up where we left off in
snatch/clean from low blocks, the fourth and final reason
blocks are used in training is to “set” the back tighter. No
other exercise achieves this better than lifting from the high
blocks. Let us recap all the reasons blocks are used in training. The
first and foremost objective when going from the blocks is to get you
moving faster under the bar. Secondly, they are used to alleviate the
stress on your lower back keeping you healthy. Thirdly, they teach
you to stay over the bar, and again the fourth and final objective is
to train you to “set” your back tighter. Although acquiring speed
under the bar is the main reason you train from the blocks setting
the back tight comes in a close second. Keeping the back straight is
a strength issue and now is a good time to remind you that strength
triumphs all. The stronger you are the tighter you will be able to
“set” your back. The tighter your back is set the more you will
be able to focus on speed. The faster you are moving the better
chance you have at lifting personal records. The more personal
records you are consistently setting in training means you are on
your way to becoming a champion in competition.
Lifting from a box which sets
the bar right above the knee or low thigh will allow you to lift your
chest very high and draw your shoulders back completely. Setting your
shoulders directly over the bar helps to raise your chest as high as
possible. As you continue to shape your spine this way from this
height you will be able to set the back the same way over
time at the low block and eventually from the floor. For this reason
the high block is an essential exercise to incorporate in your
training especially if you have difficulty keeping your back straight
on your pull. The straighter you keep your back the less likely you
will drop your chest during the “finish” and miss the lift in
front. Training your pull from the high block, low block, and
eventually floor in this order is the top down approach taught
to me by coach Pendlay. (For a more detailed description on what the
top down approach is refer to chapter 1).
Going back to the main reason
why we use blocks in training, the bar from the high block is set
very high up the leg, leaving you little room to pull. It is very
hard to execute peak velocity on your pull from this height because
you have very little space to accelerate. Think of it like this: when
a rocket takes off from the ground it uses the majority of its fuel
within the first few feet to break free from the earth's gravity.
After it has broken free it continues to accelerate at an alarming
rate quite easily. It is getting off the ground that is difficult. If
you compare this to lifting from the high block, once you break free
with a straight back and focus all your energy on moving under the
bar quickly, you will notice you have sufficient velocity to lift
slightly heavier weights than you are able to from the floor. You
train this speed under the bar from the blocks and then carry it
over to lifting from the floor eventually trying to lift the same
weight. This goes to show you how important it is to get under the
bar fast. You do not need a lot of pull on the bar (meaning you do
not need to over pull) just enough to break free from gravity. What
you need is a violent finish and the conviction to get
under the bar at rock bottom with lightning speed.
To set up from the high blocks
make sure the bar is at least right above the knee. From this height
keep your focus only on setting your back tight and moving incredibly
fast. Place your shoulders directly over the bar and before you pull
rock back on your heels to raise your chest even higher. Keep you
head up and eyes looking straight ahead. Initiate the pull with your
legs and proceed to jump as powerfully as you can. Don't be a pussy
here. Force yourself to move. Once the bar has broken free
immediately “finish” as hard as you can pulling your shoulders
slightly behind the bar and move under with a sense of purpose. If
you notice your feet are not moving, your back is rounding in a
clean, or your arms are not locking in a snatch, then you are not
finishing violently enough and you are not committing yourself to
move with authoritative speed. Either drop the weight and find this
speed or man up.
Before I end my description on
training from the blocks I want to mention one last thing you may
find useful. I do not like to recommend the use of weightlifting
straps with the exception of a few exercises. (To learn how to use
straps refer to chapter 1). Lifting from the blocks while snatching is one of those
exercises along with eccentric lowering and power snatches. (Although
I am not a personal fan of the power snatch). When lifting from the
blocks, I want all your attention to be on moving under the bar fast,
once your back is “set.” Using straps will help you to do this because you are able to focus your power and pull on the bar harder. As you continue to perfect the exercise
you will gradually begin to understand a fast transition under the
bar is predetermined by how fast, controlled, and violently you
pulled.
Reasons for lifting from
blocks both low (below knee) and high (above knee):
1) Focus is on getting
under the bar faster.
2) Reduces stress
on the lower back.
3) Teaches you to stay over the bar. (especially from low-block)
4) Trains you to
set your back tighter. (especially from high-block)
REPS: 1-2
SETS: 8-12
ADVANCED WAY: N/A
DURATION: 20-45 minutes
PLACEMENT IN TRAINING: At
least once a week the exercise should be trained to maximum. In
between maximum days the exercise can be trained lighter to reinforce
setting the back tight during the pull. Weightlifters who have
difficulty keeping a straight back will benefit incorporating the
exercise multiple times a week.
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