Weightlifting in five words

In 2018 I went to a Ma Strength seminar where we were taught weightlifting using five words. (Then we spent about nine hours each day putting them into practice!)

I have put below these five words, as well as a quick explanation and a longer one.

Close

In short: 

Keep the bar close to your body. 

In detail: 

The combined centre of mass for you and the bar should have a near vertical path over the balance point of your foot. 

Low

In short: 

Catch the barbell in the lowest/ deepest position possible while maintaining your balance and tension. 

In detail: 

1) extend with power

2) drop your body quickly and actively keep it low

3) keep the bar path short to minimise work 

Fast

In short: 

The bar must travel up fast.

In detail:  

Force (needed to lift the weight) = Mass (you + bar)  x Acceleration. 

Therefore, if the mass on the bar M increases, your force F must increase, so your acceleration A must also increase: Squeeze your butt / extend your hips fast.* Then pull fast. 

*Then you’ll also be able to squat down fast. 

Stable

In short: 

The barbell should be caught in the most stable position possible.

In detail:

-Keep your centre of mass low. 

-Keep the bar path short to minimise downward momentum.

-In the snatch, clean and squat jerk, the bar should be over the midfoot. 

-In the split jerk, the bar should be in line with the torso and over the middle of the surface created by the split. 

Timing

In short: 

Keep the timing distinct and obvious. 

In detail: 

Tension happens in a sequence of extending, pulling, squatting and supporting. Keep these steps distinct and obvious.

When you have limited time to do a lift, you need good cues in your head. I hope this helps someone with their cues!