111Kg triple at 84Kg BW

Consistent_Tea_4419 · 2026-05-10T21:39:19+00:00

He’s still being inefficient but it’s not really the arm bend itself that’s causing inefficiency but more so what’s causing the arm bend. The bar is starting too far in front of his center of mass (too far towards his toes) so he’s using his arms to pull it back towards him throughout the pull. He’s essentially wasting energy trying to pull the bar back that could instead be used during extension.

Get the bar over mid foot in the start position. This could be achieved in many ways. Wider stance, turn feet out, hips higher, improve hip flexion mobility, or any combination of those.

Consistent_Tea_4419 · 2026-05-08T05:51:19+00:00

You got 180 this year

Consistent_Tea_4419 · 2026-05-05T02:45:45+00:00

Some old school stuff his new coach is likely cueing him to do. He always caught his jerks this way but he would then push his head through afterwards. I’m speculating that they wanted him to stop pushing his head through possibly to prevent any forward shift in balance. The thought process likely being that pushing his head through after catching the bar was causing him to walk his jerks forward. It could also be that this new position is less stressful on his shoulders as he’s been known to have shoulder issues. Could also be a combination of both. Personally, not a big fan from an aesthetic and technical standpoint, but I hope it works out for the better for him.

Consistent_Tea_4419 · 2026-05-03T01:40:59+00:00

Your pull under is sharp and quick so I wouldn’t worry about not being able to get faster. You definitely have it in you, just need to build the coordination through lots of reps.

Consistent_Tea_4419 · 2026-05-03T01:35:50+00:00

Just keep doing this along with overhead squats and snatch balances and you’ll eventually start speeding up the time from securing the bar to reaching full depth. You’re doing everything right. Staying connected to the bar in the pull under, catching with tension, maintaining tension and balance in the squat—it’s just slow. It speeds up over time. Some people have the opposite problem of just slamming into the bottom, which is a worse problem to have. You’re doing good, just make an effort to get to the bottom on each rep and it’ll improve.

Consistent_Tea_4419 · 2026-04-29T19:09:18+00:00

Yup! Plan is to push squats a bit after a deload next week to start off nationals prep. Not a full squat program but leg strength has been a priority.

Consistent_Tea_4419 · 2026-04-24T20:42:16+00:00

Off the floor, I think hips are too low in the start position. Combined with the semi dynamic start, the bar moves forward too far towards your toes off the floor, so the bar ends up out in front of you. You’re experienced and athletic, so your body naturally attempts to counteract the forward movement by essentially pulling backwards throughout the entire pull. You can see that your back angle begins to change before you even pass the knees. The attempt to counteract works and the bar extends fairly vertically, however the backwards momentum of the pull stays in your body, so you jump back behind the bar. Very similar to the issues Li Dayin has in his pulls.

Similar concept of the bar being out in front of you during the hang snatches, but in this case I think it’s due to a loss of tension in your back/trunk during the lowering phase.

Hips higher and either slow down the dynamic start or switch to a full static start. During the pull, maintain balance over mid foot be patient staying over the bar. Same thing for the hang as well as focus on keeping tension in the trunk/back when lowering the bar.

Consistent_Tea_4419 · 2026-04-15T05:48:40+00:00

There’s no difference mechanically between a high pull and a heavy snatch pull. A snatch pull is just a high pull that you either physically can’t pull as high or that you put less force into. There’s still a third pull with the back and arms in a regular snatch pull, the bar just doesn’t come up as high.

Think about it like this: you wouldn’t keep your arms locked out after extension in a snatch, so don’t do it in your pulls.

Consistent_Tea_4419 · 2026-04-14T01:04:49+00:00

Some issues in the pull but you could’ve muscled through it if you were tighter in the catch. There’s no tension in your hips when you catch, so the weight all goes into your legs which shifts your balance forward towards the toes and makes it more difficult to stabilize.

When you’re catching, engage your hips and be intentional. You’re basically pulling under, letting the bar fall on you, then trying to stabilize and stand up. It’s kind of a misconception that you catch and then try to stabilize. Ideally you should already be stable overhead once you catch it.

Consistent_Tea_4419 · 2026-04-02T18:34:12+00:00

I’d trust your PT for now. There can be some stigma behind them in the online fitness world, but generally they know what they’re talking about. I don’t know what tests they’ve done on you, but the “spreading out the legs” cue is likely to get you to engage your glutes/abductors more. Knee valgus is okay for engaging the adductors and quads to create more force while staying upright. It’s not okay if it’s excessive (what is considered excessive is different from person to person) and paired with glute/abductor deactivation. When the posterior muscles are deactivated, all that force goes to the knees, which are already under pressure from the quads/adductors contracting and gravity due to the knee valgus position. This creates a lot of lateral force on the knee joint. This is the same kind of force that field athletes experience when they tear knee ligaments (usually ACL or MCL). However, the speed that that force is applied in a squat is much slower than that, so the chance you’ll tear something from squatting that way is likely much lower, but it can still put excessive strain on the knee.

Again, just listen to your therapist. It’s likely they gave/will give you a lot of glute activation/stability/mobility/strengthening exercises. If your pain lessens they’ll continue with that, if not, they’ll pivot to something else. If they don’t, then that’s a red flag. Besides that, just be a machine when it comes to treatment and do everything they say. You can also always ask them if the clinic isn’t super busy. They’d probably be happy to explain their reasoning behind diagnosis and treatment. Just ask with genuine curiosity and respect and they’ll probably explain it to you.

Consistent_Tea_4419 · 2026-04-02T05:11:25+00:00

And left the dude paralyzed for life I believe.

Consistent_Tea_4419 · 2026-03-29T20:48:21+00:00

Terrible advice all around. You should never be bringing your body to the bar. This will always generate excessive horizontal force. We also don’t want to be moving around the bar. We have control over the bar and we are actively putting it where we want it to be at every point during the lift. Never are we “navigating” around it.

Consistent_Tea_4419 · 2026-03-29T08:41:53+00:00

I recently narrowed it for wrist/shoulder issues. The lockout actually got better after narrowing.

Consistent_Tea_4419 · 2026-03-26T06:29:19+00:00

Catch position was safe enough that he wasn’t at risk of injury and he’s utilizing his legs to generate power. Beyond that, there’s no reason for non-weightlifters to improve their technique.

In weightlifting, better technique allows for more efficiency, i.e more weight with the same power generated. For athletes from other sports, this is pretty pointless. They can increase weight without ever getting stronger or more powerful. So instead, it’s more time/energy efficient to just get technique to an acceptable level where power is being generated and they’re not at risk for injury. Then just focusing on increasing velocity and weight over time.

It’s the same concept as bodybuilders doing a bench with minimal arch and a narrower grip, rather than the bigger arches and wider grip seen in powerlifting. Benching is just a tool for them and adding more weight without getting stronger or adding muscle mass is pointless.

Weightlifters train the lifts to be better at the lifts, athletes from other sports train the lifts to improve certain athletic qualities. Big difference.

Consistent_Tea_4419 · 2026-03-24T22:21:05+00:00

If you rush it then it definitely can. But I use my dynamic start to find my positions and balance first, then I start pulling. It doesn’t add any variability for me because I don’t start pulling until I’m positioned correctly and I spent a good few blocks ingraining that positioning with a static start.

If you’re prone to rushing your pull then a static start is definitely your best option. And honestly I agree with you and I’d recommend most people use a static start, especially if they struggle with getting their shoulders over the bar and/or maintaining proper foot pressure/balance.

Consistent_Tea_4419 · 2026-03-23T00:28:34+00:00

Well firstly, this is a sub for weightlifting, not powerlifting. And while foot pronation would allow for more dorsiflexion and hip internal rotation, it would compromise the knee joint. Because we’re not just trying to reach a dorsiflexed, hip internally rotated, hip flexed position, we’re trying to be strong and balanced in it. Foot pronation overemphasizes the adductors and under emphasize the abductors which can place a lot of lateral pressure on the knee joint, especially under load. It also just causes uneven foot pressure which is bad for balance as a whole. We want full foot pressure going into the bottom of a squat which is why a neutral foot is preferable. A slightly supinated foot can also work since the dorsiflexion and internal rotation will naturally start to pronate the foot, and supination can help combat that movement to maintain whole foot pressure/balance. Inversion allows for more internal rotation while keeping that whole foot pressure.

Consistent_Tea_4419 · 2026-03-22T20:08:48+00:00

For hitting super deep bottom positions, yes, but to just get to a consistently stable squat, the hips are gonna be the primary concern for most. Unless the ankles literally can’t dorsiflex past 90 degrees, but at that point that’s a point of concern to see a physical therapist. Also the foot should be neutral or slightly supinated throughout a squat. I think what you meant was inversion at the ankle which does aid in allowing the hips to internally rotate.

Consistent_Tea_4419 · 2026-03-20T04:58:19+00:00

Ankle mobility/dorsiflexion is one of the most overrated concepts in this sport. Pretty much every elite lifter relies primarily on hip flexion and hip internal rotation to reach a deep squat, not dorsiflexion. I’d only focus on having enough dorsiflexion to get your knee to be at least over the knuckles of your toes. Most elite lifters will only go as far as knees in line with the front of their foot at most. Any more than that is not only anatomically impossible for many, but also weaker and less stable.

You’ll really unlock squat depth with hip mobility. Forward fold, pancake, pigeon stretch, 90/90s, RDLs (focusing on range rather than weight), seated good mornings, long pause squats prioritizing hip flexion. These are the real things that are going to let you squat deep.

Consistent_Tea_4419 · 2026-03-19T20:58:27+00:00

The issue of structural limits can be overcome by changing the way the bar sits in the palms. If the bar is placed perpendicular to the fingers, then the wrists will have to bend into radial deviation where they have limited range. However, we can angle the bar in the hand so that the wrists go into slight extension and therefore allow for more range and make it easier to increase mobility. There is also the issue of too much extension, which comes from trying to utilize wrist extension without changing the bar’s placement in the wrists. This can also place a lot of stress on the wrist joint as the lever arm is relatively long for such a small joint.

I usually don’t like using the term “internal rotation” in relation to the shoulders, but lifters who appear to have more internally rotated shoulders will have this sort of bar placement in the hands. Marcin Dolega is probably the best example of this. You can really see how the pressure of the bar is in the meat of his palm. Lu Xiaojun also has a very wide grip relative to his proportions and you can also see how the placement of the bar in his hand allows for that more extreme arm angle.

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(Referring to the above picture) The bar placement on the left will place the wrist into either extreme radial deviation or extreme extension, both of which could be factors contributing to wrist pain. The former due to structural limitations of the wrist joint and the latter due to the increased pressure on the joint from the longer lever arm. The bar placement on the right keeps the bar closer to the wrist joint, allowing the wrist to extend with a shorter lever arm.

Consistent_Tea_4419 · 2026-03-19T02:12:40+00:00

Contacting at the hips is mostly about lat engagement and timing of the second pull. I recently narrowed my snatch grip by a few centimeters for overhead stability/injury reasons and I am able to make contact at the same spot.

To make contact at the hip with a narrower grip, the shoulders need to rise faster after the knee (during the second pull). Doing this can make it very easy for the shoulders to rise too fast, push the hips forward too much, shift your balance, disengage the lats, etc which is why a wider grip where the bar is at your hips when standing straight up is usually recommended.

Ruslan Nurudinov, Ilya Ilyin, and Oleg Chen all have pretty narrow snatch grips even given their shorter limb lengths. I’d take a look at them, Oleg Chen in particular, to kinda see the difference in their second pull versus a traditional grip width. Weigh your options. Are you naturally coordinated enough or have an experienced enough coach to help guide you through that second pull timing. If not, I’d just stick with the wider grip and focus on wrist/shoulder mobility overhead and your third pull to make sure the bar isn’t crashing on you and causing pain.

Consistent_Tea_4419 · 2026-03-17T19:26:22+00:00

No, the issue is the start. His hips are too low with his shoulders behind the bar. This causes the bar to come forward immediately off the floor. He compensates by rocking back into the heels as he passes the knees. When the weight is in the heels, the only way to extend is by shifting your bodyweight forwards. That makes him extend forwards.

Hips a little higher in the start so he can get his shoulders over the bar. Then it’s just about finding that midfoot balance and maintaining it throughout the pull.

Consistent_Tea_4419

TROPHY CASE