The Front Squat

Leg strength is increased by doing rock bottom, ass on the heels, upright, elbows high, Front Squats. Dick Notemeyer felt that “you can’t Clean and Jerk it unless you can Front Squat it for a triple.” High repetition Back Squats could supplement leg workouts, but the key is Front Squats.

Down Slow, Up Fast

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One Arm Lifts

It may seem odd, but it all happened while we were doing our last total before the State Meet. Dave Turner, one of the real coaches who live in the trenches, was watching my lifts. “Your pull is strong, watcha been doing?” Dave asked.

“You won’t believe this one.”

“No really, you look strong. More pulls?”

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Warm Up: It’s More than Switching on the Radio

Daily Warmup at the Pacifica Barbell Club
After weighing in, general stretching would begin the day. Two interesting stretches that we used at the Pacifica Barbell Club were shoulder dislocates with the “shoulder stretching machine,” a broomstick, and ankle stretches on the “ankle stretching machine,” a step. Sit ups and hyperextensions followed stretching. After stretching, we used an unloaded bar to practice snatch and warm up the bottom position. Moving up to 95 pounds, then 115 pounds to repeat the movement and get the bottom position ready. With 135 pounds, Dick would push the bar down while the lifter sat in the overhead squat position trying to squeeze the knees wider and wider apart. Now, you’re ready for anything.

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