The relative value of technique in Olympic Weightlifting PT. 1

In part 1 of this article we will talk about technique development and it's value in Weightlifting. Technique execution in Olympic Weightlifting (snatch, clean and jerk) is highly needed. Just as important as technique is so is strength. Let's explore.

Technique
You need to develop the motor skills and movement patterns to execute the olympic lifts as effectively and efficiently as possible. This process can take years to develop. The Soviet Union would develop their athletes and keep them in an athletic develop program that would last for decades if not a lifetime.

PASM = Process of Achieving Sports Mastery was the term the Soviet Union would use for athletes who desired to reach the highest level possible in their system. Athletes who achieved sports mastery after completing objectives set forth by the governing body would award athletes the distinction of Master of Sports. This distinction is seen not just in Weightlifting but for most sports in the Soviet Union and this system is still in place in now the Russian Federation.

While technique development is a life long process that requires years and years of training you cannot underestimate the necessity of being strong...very very strong.

The Goal of Weightlifting
What is the ultimate goal? It should be very obvious but the goal is to lift the maximum amount of weight possible given the abilities of the lifter. Considering all training variables technique cannot be underrated but strength is still essential. Technique cannot substitute for lack of strength.

Strength in Weightlifting
Being very strong where it matters for the snatch and clean and jerk matters for lifting more kilos. If you are lacking strength it's very difficult to make up strength deficits with improved technique. For example, in Roman's Training of the Weightlifter it's suggested that your squat should be about 130% of the max clean and jerk you want to lift. At the same token, you need to front squat 105% of the max clean n jerk you want to lift. These are minimum numbers but the point is to develop a reserve strength. If your max clean and jerk is 100 kgs but your best back squat is 105kgs you're not going to be strong enough to clean higher weights.

In part 2 we will share briefly how important strength is to Olympic lifting and why it matters to be very strong. Stay tuned.

Coach Cano

Training mindset: celebration vs. punishment

I saw a quote the other day that read like this:

Exercise is not a punishment for the food you ate.
It's a celebration of what your body can do.

This quote really resonated with me on several levels that I want to expand on.

Punishment
People lust for food and have this sexualized relationship with food. The marketing of food has created feelings of pleasure. I enjoy good tasting food like anyone else. However, unchecked can lead us into a deep hole of regret for indulging in far too much pleasure. What happens next are feelings of regret and self loathing. We use exercise as a punishment for the food we ate in hopes that we don't gain weight. The whole process isn't that fun. To be honest, my training no longer focuses on this mindset. This is the mentality of the fitness world which I no longer participate in or have no interest in.

Celebration
At my gym The Training Hall in Newbury Park California our Olympic lifting squad we celebrate our bodies for what it can do. We train day in and day out to see how much stronger we can get. It's not punishment for us because we want to be at the gym. We want to be there. Matter of fact, we can't wait to train. It's this mentality that sets apart someone who 'worksout' vs. someone who 'trains'. There is a difference.

Go against the fitness industry standards because they are setting you up for disappointment. Just take a look at any fitness magazine and on the cover is fake digital image of a model making you think that this is what you should strive for. It's exterior motivation pining you down against your own ideals.

Create your own standards that are centered around you. I am a minority when I say this but a big F.U. to the fitness industry!!!! Be someone different and celebrate your own personal success. Challenge your body's performance and you'll be surprised what it can do. Lasting training success that is fulfilling can only come from within. Celebrate your performance.

Coach Cano

Training beyond your limit

Training gets stagnant and you need to push beyond your limit to reach the next level. However, going to the next level requires breaking down some limitations. Breaking into the next level requires you to walk through fear. It's scary because you've never gone to this level. But it's necessary to reach new heights. It's necessary because it's how growth takes place.

Reaching the next level
The next level is out there beyond your limit. When it comes to strength training your body can do it but have you given your mind the permission to succeed? Have you thought about breaking through? Have you thought about reaching beyond? It's first a mindset. You think about the next level but wonder if you can do it.

Preparing for the next level
Your training should prepare you to take it to the next level. You might have to do things that are uncomfortable such as more reps in a set. You might have to do sets of 5 or 6 rep snatches which might not make too much sense physically but that's not what's it about. Can you mentally go there? Can you imagine completing that many reps? Are you psychologically prepared to handle the loads?

Walking through fear
Going to the next level requires to walk through fear. Because going to a place you've never been to can be scary but it's only because you've never been to the unknown. It's the unknown that scares you. We are so desperate to be certain about life. Having certainty is a psychological need because we know what is on the other side. The unknown is scary but it paralyzes you. Fear prevents you from knowing what's on the other side.

All great expeditions required the travelers to venture into the unknown. Such as traveling into the American West, or having astronauts venture into space. It's having the courage to step into the unknown and discover a new world.

Going to the next level is a major step into the right decision. As a rule of thumb, whenever and wherever you feel fear before venturing into uncharted waters, that is your sign to go out into that path. Because that is the place of the greatest growth...the greatest strength is achieved in the unknown.

Coach Cano

Olympic Weightlifting is all about STRENGTH!!!

You can disagree with me all you want but the fact of the matter is that no one ever won an Olympic Gold medal because of beautiful technique. Olympic Weightlifting has always been, is, and will always be a strength sport. So many lifters waste far too much time trying to make their technique better thinking it's going to allow them to lift more weight. I'm not saying that technique isn't important. It is. It's very important. However, once you've learned how to snatch and clean n jerk then you must learn how to get stronger and that requires special training.

Better technique = more strength?
Maybe but not always. Obviously, if someones technique is so inefficient such as their technique is not allowing for the greatest potential of power to be executed then by making modifications would help. However, if you have someone who's technique pattern has been drilled for years it's very, very hard to get them to relearn a whole new learning pattern. For example, if you are trying to teach someone to lift Russian style and they have never lifted Russian style then good luck. It's much better to train them to get stronger through special training then to re correct their lifting technique.

Improved ROM (Range Of Motion) = better lifting
Odds are there are lifters whose mobility is limiting their efforts at receiving a loaded barbell which is causing them to miss lifts. You might have a lifter who can pull the bar but their limited ROM (Range Of Motion) is causing them to miss lifts they should've made. Don't underestimate improved mobility. Over stretch the ankles, hips, and shoulders. BUT support the increased ROM with strength in those ROM's. Increased ROM without strength to support loads is a disaster waiting to happen.

Special Strength Training
Special strength training cycles would help a lifter out to improve their strength. Improved strength = greater force production.

Power = strength x distance/time

Improve strength (greater force production) increases power. If you think that doing the same snatches using the same percentages will improve your lifts over time, it will but there will be limited returns. Eventually, you will adapt to the loads and stresses and stop making gains. It's called

GAS = General Adaptation Syndrome

Strength training should provide stresses that over time your body will adapt to. Afterwards, you need to introduce a new stimulus that will allow for greater adaptations to improve strength. For instance, you snatch from the floor at a certain percentage for 4 weeks. Afterwards, do snatch pulls at heavier percentages for 3 weeks. After those 3 weeks, snatch from the blocks. Constantly rotate those loads and exercises to avoid plateaus that will halt your progress.

Special Squats
Try for several weeks pause squats for doubles then singles. Squats off the pins are another great example. Squats using chains are another. You must avoid repeating doing the same loads and the same lifts.

In closing, the most important aspect to consider is improving your strength for the lifts. Special consideration should be taken in regards to snatch and clean n jerk variations. Include special accessory exercises to improve the quality of muscle to support the lifts such as snatch presses, squats, special back exercises like deadlift variations. There is so much you can do it improve strength then just the staying at the same lifts over time. Avoid improving technique if you already know how to snatch and clean n jerk. You're better off changing loads and exercises to avoid plateaus.

HOW TO BE STRONGER: lose respect for the weight!

One of my favorite lifers is a masters lifter out of Coffee's gym in Marietta Georgia and his name is Juan Sepulveda aka The KING!!!! He has tremendous experience and background in Weightlifting and has over 40 years experience competing!!!

LOSE RESPECT FOR THE WEIGHT!!!!
Juan has a philosophy about losing respect for a weight. This is a weight either for snatch, clean n jerk where you have done it so many times that it no longer scares you! These are weights that you can do them everyday in training. When someone has lost respect for a weight it's because they no longer have fear of the weight.

We have too much respect for weight that the fear cripples us from taking action and we crumble under the weight. Train yourself daily and frequently against weights that you will lost respect for. Increase your performance so that weights you once feared you no longer have respect for. It takes patience and taking chances so you build confidence over time.

LOSE RESPECT FOR THE WEIGHT!!!

Coach Cano

My visit to Coffee's Gym PT. 2

This second part of my visit will focus on events and people that took place and who I met during my visit.

Training:
First day when I got to Coffee's gym I was greeted by an old man named Juan Sepulveda aka The King. He's a masters lifter who at one time snatched more than 300lbs and clean n jerked 385lbs. At 63 he can snatch close to 100kgs and clean n jerks 300lbs. That's very good considering his age.

We squatted that day and jerked off the blocks and The King push jerked 125kgs. It was a special moment. The influence that one person has in an environment can be game changing. One person does make a difference!!! The next day I was able to clean n jerk 135 and clean 140 several times. Power snatched 90kgs and felt very strong this weekend. The King went crazy and did 8 reps of 110kg power cleans off the bocks. 8 reps!!!!!! That's crazy!!! He called his workout Crossfit 'WHO?'
The King calls a 'WHO?'  on someone who he feels needs to step up their performance.

The power of Facebook is real. For the first time I met people who before I only knew on Facebook. I met Shelly, Mary, John Coffee, Edward Baker, and Beth. Before going to Coffee's they were only faces I met on Facebook. It was awesome meeting them in person.

In all, training at Coffee's gym was an amazing experience. There is so much Weightlifting history there. Mr. Coffee has trained and developed so many Weightlifters and even though those lifters aren't competing anymore they still come back to train. This place just keeps bringing you back. What's great is feeling welcomed by all those lifters.

I definitely felt the Southern hospitality. 

Coach Cano

Kill Kilos Not Animals

I've gotten in contact with other Weightlifters who are vegetarian and plant based. Sometimes I wonder if I'm the only one. Thankfully, that's not the case. My compassion for animals drives me to continue this path of eating a plant based diet and finding support especially with other strong well known lifters inspires me and only stamps my resolve for continuing my path.

I want to encourage you to support the following blog:

Kill Kilos Not Animals

It's written by Brandon Lowski who is another Weightlifter who is Vegetarian. He shares my compassion for animals and life. And he's really strong too. Please support!

http://killkilosnotanimals.blogspot.com/

Performance Interview with Edinson Angulo of the Colombian National Weightlifting team!

Weightlifting in Colombia: PT.1 with National Coach Luis Arrieta

So Cap's Cave Strength made a trip to Colombia where in recent years Colombia has produced Weightlifters who have won medals in the Olympics with Diego Salazar and Oscar Figueroa and in last years World Championships where Luis Javier Mosquera won the Bronze medal in the snatch. Prviously, Mosquera won the Junior World championships. So something special is going on in Colombia where both men and women are competing at the highest levels whereas in the USA our program is developing but we're still behind in terms of success what the Colombian's have achieved.

Luis Arrieta Weightlifting School in Barranquilla

250kg squat 20 years old 77kg body weight

I first met Luis on Facebook and he invited me to come down to his Weightlifting school in Barranquilla Colombia. I've never been to South America and have always wanted to so here's a perfect opportunity to visit the exotic continent of South America. First stop, Barranquilla. I met Luis outside the gates of the Metropolitano stadium in Barranquilla where his weightlifting school is at.

His Weightlifting school is centered around developing youth lifters from 10 years old till 20 and under. From there on, lifters who are good enough and need more development after 20 years old will be relocated to one of several training bases in Colombia such as Cartagena, Cali or Bogota. His Weightlifting school is one of many in the country.

Colombian Weightlifting schools
The sport of Weightlifting in Colombia is free for anyone that wants to participate. The funding is provided for by the state. The state covers uniforms, shoes and travel expenses when competing nationally or internationally. There are lifting leagues within each lifting department and all competitions develop lifters to rise in the ranks or qualify to bigger competitions such as Pan American's, World Youth Championships, or youth nationals.

At the Luis Arrieta lifting school there are both boys and girls training. The boys there were squatting close to 200kgs or over. A 20 year old lifter was squatting 250kgs at 77kg body weight. This is common in Colombia. After years of technique training they put a lot of focus on developing strength for the lifts.

In PT. 2 I want to share with you a deeper look into the Colombian training system and how they develop that system to develop their lifters and their lifting program.

Performance Based interview video

Check out our latest performance based interview series with Strength and Conditioning coach Bruce Mendoza on how strength focused training has improved athletic performance for one of his clients.

The Undying Spirit to be the best: part 1

Recently, I competed this weekend in Visalia California at the Visalia Fall lift off. I had to post a total in order to qualify for next years Masters National Championship in Monrovia California. In addition, it qualifies me for the IWF World Masters Championships in Finland later that year. I had to compete because the committee contacted me saying that I need to qualify. I have not competed all this year because of a back injury. Let me tell you how that went.

Feeling like I Died

MRI results

I was in the doctors office and when I got to the car and looked at the MRI I felt like a part of me had died. The MRI said I had an L4 and L5 herniated disc, stenosis, and sciatica. It was very serious to say the least. I sat in sadness wondering if I would ever come back to regain my full strengths. Would I ever compete again? Would I ever lift? Thoughts raced through my mind and the temptation to quit was present and I considered it. It was an extremely dark moment for me. Probably the darkest day of my lifting journey.

Considering the options I made a choice to persevere. I made a choice to not fall in despair. I made a choice that I was going to overcome this condition and heal my back and make it strong again. I had my doubts and fears.

Taking steps back
In order to heal I knew that heavy lifting was off the program for awhile. Not sure how long but just enough to allow the proper healing so that my back would be strong again. I researched everyday for examples of people who overcame a herniated disc and came back to be strong again. I came across Louie Simmons and how he had broken his back several times only to make a comeback and be stronger than ever. The point is, I needed to find a survivor or cases of those lifters who made a comeback after injury. The journey was hard, it was painful, I had some doubt but my faith never wavered. My undying devotion to succeed outweighed my doubt.

Undying Spirit
And that is the point. You must have that undying spirit to be the best you can be. It's a drive that never dies! Once I was feeling like my back was healing, I began to challenge my strength but very slowly and lightly. It felt like I was walking on egg shells. It felt as if any lift would set off again another painful episode of back pain. Fortunately, that never happened. It took about 2 months of healing, therapy, research, hope, praying, but moving forward as much as I can. In the process I lost over half my strength I use to have. It was very, very, frustrating and depressing.

In part 2 I want to share with you some strategies  and interventions I applied to training and allowed me to heal. In addition, I want to take you deeper into the mindset to overcome the odds.

You HAVE to gain muscle mass for more strength right? Not really!

You're going to hear this from people who aren't well informed but they will tell you that in order to get stronger you'll need to gain muscle mass. This is true but it's not the only way to gain strength. You can get stronger without having to gain strength you just have to know some knowledge about muscle activation, fiber types and potentials.

Making strength gains without weight gains
Competitive Olympic lifters and Powerlifters can spend a career in the same weight class all their life and still get stronger as the years go by. How does this happen? It's caused with an improvement in muscle neuron signal transmission.

Muscle excitation

Before a muscle contracts a message is sent from your brain to the muscle traveling from the spinal cord to the diverging nerves. The message is called an Action Potential. The action potential innervates a motor neuron to contract a muscle. The stronger the signal the greater the muscle contracts. At the same time, more muscle fibers will be activated to create the muscle contraction. Greater recruitment usually means more force produced. This can takes years and is not dependent on muscle size gains.

Muscle fiber types
When talking about strength we are interested in Type 2x muscle fibers. There are Type 1, Type 2 a and we Type 2x. There are more than that but to keep it brief let's keep it simple and talk about Type 2x muscle fiber recruitment to maximize strength gains. These fibers produce the highest outputs of force production. They fatigue fast and don't last very long. Usually, no longer than 10 seconds of high max forces do to ATP store reduction. Therefore, you want your training and intensity to stimulate these Type 2x muscle fibers. Usually, it requires max efforts of 95% to 100% of max lifts for 1 to 3 reps of any strength lift.

The picture shows an untrained muscle fiber and how strength training

increases the muscle cell in size do to SR increases.

It doesn't make sense if you're going to be doing 8 to 12 reps of any strength lift and expect great increases in strength. This rep range stops recruiting the Type 2x fibers and switches to Type 2a fibers. These type of rep ranges increase the size of the sarcoplasmic reticulum causing increases in mass and weight allowing for improved signal and binding of actin and myosin cross bridging BUT at the price of potential lower power to weight ratios. You can increase the size of the SR (sarcoplasmic reticulum) but not necessarily gain the strength needed to display higher power to weight ratios.

Coach Cap

Zone intensities and accommodation

Knowing the final goals of a training cycle for an athlete (lifter) will determine what kind of training intensity will be required. In the initial stages of training months before the first competition there should be a great emphasis on GPP (General Physical Preparedness). GPP should be included in all phases of training just to a lesser extent as the competition approaches.

Training intensities should look like the following:
3 months out from first competition: 75% - 85% of max
1 month out from first competition: 85% - 100% of max
*Alternate intensities to avoid accommodation

This is a very simplistic view of training intensities but it fits the framework of the argument. For more detailed competition programming refer to R.A. Roman Training of the Weightlifter. It's not recommended to continually max out periodically if full recovery has not been established. Training frequently using the similar loads, similar lifts, similar exercises leads to accommodation.

Law of Accommodation
This biological law states that a repeated stimulus over time will lower it's response. This will have an effect of lowered performance since there is no change in training stimulus. Differing intensities is the key toward creating a biological response that will create the desired adaptations. The point here is to create and introduce change to human body to continually stimulate it and force adaptations. Those adaptations should lead to increase in performance.

GPP = General Physical Preparedness

Continually add GPP to the training cycle especially after the first competition. GPP is not just exercise or skills for the sake of training. GPP should and MUST increase the potential of the human body!!! This is very important! For more information refer to R.A. Roman's book Training of the Weightlifter.

Coach Cap

Box Jumps and Jump exercises are NOT plyometrics!!!

Plyometrics were discovered and created in the former Soviet Union by Dr. Yuri Verkhoshansky. He termed it 'SHOCK METHOD'. There are several fitness and strength coaches employing box jumps are jumps and calling them Plyometrics.

'SHOCK METHOD' or Plyometrics
True shock training is the training one undergoes to create explosive power! The use of jumps are used. However, not all jumps are plyometrics. The key is to jump, land and reverse direction as fast as possible. The time between landing and pushing off is termed the 'amortization' phase. It's the transition from the eccentric to concentric phase. In order to create more explosion which is the point of this type of training is to take energy from the shock of landing and transfer that energy into the upward jump phase of the movement. That energy from the shock of landing is stored in the connective tissues and muscles and then released when reversing direction upwards.

Box jumps
Simply jumping onto a box is not an expression of plyometrics because there is no potential energy being released on the landing. After landing on the box the athlete simply absorbs all the energy of landing and then comes down the box. That is NOT plyometrics. Jumps in place with a rapid jump after landing is an expression of plyometrics. A standing long jump is not a plyometric.

Rapid Recoil
In order for any jump to be Plyometric or 'SHOCK METHOD' any eccentric landing of the jump must be converted to rapid fast concentric jump where all the energy from the landing is released in the eccentric phase. When you jump and land with no re coil the energy from impact is dissipated. Usually, it's lost as heat.

Below is a video explaining proper plyometrics from Dr. Yessis.

How Communism transformed sports

No strength gains? Accommodation and diminishing returns in your training.

You have been training for awhile now and have not made a P.R. or have not progressed. The reasons are that you have reached what is called Accommodation and diminishing returns. Below we'll explain what those concepts are and what you can do to return to making gains in your training.

Law of Accommodation
In a nutshell, what this means is that if you train with a same set of intensity and loads for an extended period of time the body's biological response to is accommodate to the stress. At this point, your body has adapted and will not make progress given the same loads.

Diminishing Returns of training
After accommodating to the load and intensity the body will no longer make gains. This point is known as the Diminishing Returns. The point of a training plan is to achieve a desired outcome over a given period of time. If that plan has reached diminishing returns it's time to change.

How can you prevent Accommodation and Diminishing Returns?

1. Increase loading.
It's all about loading and intensity. You can increase the load which increases intensity to create more force development. Force = Mass x Acceleration. By increasing the load you can increase force.

2. Increase rate of force development
Power = force x distance / time. Increase force over time and the power increases. A change in either force or decrease in time will change the outcome and power. Ways to increase rate of force development are the use of bands for overspeed eccentrics or to create more force development at the top of a pull. Bands will want to pull down a weight faster so you must overcome the reverse direction of bands.

3. Use variable resistance
The use of different bars, chains, or different loading pattern can alter the stress given to the muscle cells to prevent accommodation. Say instead of doing a regular power snatch with the same bar you use bands to pull on the snatch. Lighten the load, place the bands over the bar and you will have to pull harder to extend and drop faster to receive the bar.

These are few methods to over come diminishing returns to your training to prevent accommodation and to continue making progress in your training. Each program is individual to the athlete and must address the athletes weaknesses, preparedness, motivational levels and lastly specific outcomes the athlete has in mind.

For questions email me at capscave@gmail.com

Vegetarian STRONG foods!!!

There are several vegetarian strong foods that will help you become stronger in your quest for strength. We're going to highlight 3 vegetarian foods. They are loaded with super nutrients to help you recover quickly and to help you have energy for training.

1. Blueberries
Full of antioxidants and loaded with phytonutrients its been recommended that blueberries help cognitive function by helping motor skills. In addition, it may help with short term memory loss. Strength training requires tremendous mental qualities to overcome a weight and having improved cognitive abilities can only help.

2. Beans
Beans are full of protein and fiber. Both of these nutrients are essential to sustain life and help with satiety. Plus, they are very inexpensive. A pound of beans costs less than $2 whereas a pound of any meat is going to run up much more than $2 a pound for just about the same benefits.

3. Dark chocolate
Loaded with antioxidants it also improves mood. Just about everyone feels better after eating chocolate. Choose dark chocolates that have a higher than 70% cocoa. Lastly, it's incredible for your heart!

There you go. Add these 3 strong foods to aid you in your quest for strength.

Power projected = power perceived. How to project power.

A friend of mine shared a statement with me: power projected is power perceived. I work in a position where people give me a lot of power. It's not because I'm asking for it it's simply because the dynamics of the relationship. I go in as an inspector and what I observe carries tremendous weight upon the score of the institution that I'm inspecting. My decisions are never challenged. I often catch myself fixing my own mistakes. My observations can potentially FIRE someone from their job!!!

How to project power

I'm going to talk about 2 ways to project power: physical and communication.
Physical - physical projection of power comes from how you manifest your body through moving, standing, walking, and even eye contact. Watch this video how Vladimir Putin (President of the Russian Federation) displays power with his walking style:
Another physical form of projecting power is through eye contact. Projecting your eyes and looking directly at other people conveys confidence. It shows that you are confident with yourself. Hold eye contact directly while holding an upright posture that elevates the shoulders and head. Take a look at the video about how Mike Tyson projects power while holding his eyes directly at this opponent. He says that the split second his opponent drops eye contact he knew he had him. He knew he had won the fight. That is impressive power.

Go to 1:23min:

Communication - there is a story about 2 birds. One bird liked to sing a lot and sang really loud. The other bird stayed quiet. One day, a hunter came towards the birds and shot and killed the singing bird. You don't to be a Nuclear Submarine scientist to figure that one out. In order to project power through communication...KEEP YOUR MOUTH SHUT!!! What you say can get you in trouble. And, those who talk fast and a lot are perceived as insecure and weak. Learn to keep your message clear and say less. Human attention span is 20secs. That's the amount of time you have to deliver your message...unless you're telling a story. Confident powerful people talk very little. Plus, the more silent you are while projecting power drives people crazy because they don't know what you are thinking!!! And that makes them scared of you!!!! That's power!

He who cares less has the most Power!!!!

How do you not get bothered by the smallest things? It's quiet simple. Don't care!!! Don't care about the small stuff. People get pissed off about the smallest things that it's pathetic. Leaving the toilet seat up, not cleaning up afterwards, not placing the keys where they should etc. No one cares except you about the stupidest smallest things and when you do you flip out!!!!

Are you really that pathetic to allow yourself to be hurt or offended by the smallest things? Get a life man!!! Put your ego aside because that's what it's really all about. Your poor little stupid ego has been hurt and in order for it to be satisfied everyone around you needs to comply with your ego. How lame is that? What kind of life do you plan to live where you ego controls your responses to the 'littlest' things.

Next time your feeling anxious about something meaningless (c'mon, it's really not that important) put your ego aside. Just simply let go of how your feeling and experience the freedom. Don't come and explain to me how important your bathroom towel placement should be because it's NOT important at all.

FREEDOM!!!
By not caring, you experience freedom. You don't have to feel the burdens of your ego directing how your life should unfold. And by not caring....it's you who has more power. Those who care the most have more to lose and have a vested interest in caring because chances are they want something out of you or want a certain outcome to unfold in their favor.

In closing, care less...or just don't care at all. Because He Who Cares Less...Has The Most Power!!!

Final position of the jerk

When a jerk is done right and effective the elbows should be locked out and arms completely straight. There should be little feet movement under the bar or as I like to say, no salsa dancing under the bar. Several key points to make about the final position of the jerk need to be addressed so you can practice your jerks in training. 1. Locked elbows: if you are not locking out elbows at the to of a jerk it's not a good lift. The rules are the rules and are not flexible. That means there is no pressing going on in the jerk. A jerk should feel lightning fast and locked out at the top before you know it. You know you've pressed out when you feel you have muscled the jerk instead of catching it in it's final position. 2. Center of bar, hips, and head position: the center of the barbell should lie directly under the hips and the head is ideally in front of the bar pushed through. Sometimes you'll see the head directly under the bar or slightly behind the bar. That can work but can compromise the jerk. Take a look at the graph:

The final position at the top demonstrates the bar under the hips and the head just slightly in front of the bar. Fix the jerk so that these 2 positions are executed at the final portion of the jerk.