Developing Power & Strength through the use of the Olympic Lifts.
Stepping out on the platform in competition for the first time can be seriously intimidating, and for many people far out of their comfort zones, so why take the jump and go for it? You don’t have to be a specific caliber of athlete to sign up for … [Read more...]
And this week's edition of weightlifting Wednesday, we take a look at one of the better saves I’ve seen in most recent months. Kaija completed a snatch which puts her on her toes at landing but managed to pull off a pretty dramatic save. We take a … [Read more...]
Often time we focus on hip position or foot position or torso angle in the catch of a snatch and miss where our head is located. We especially miss how our head angle impacts our spine and the activation or not of critical overhead stability muscles. … [Read more...]
This week we take a look at core weakness in the clean and what could be causing it. We all have seen cleans that show a soft position in the bottom of the squat. There are numerous reasons that could be happening. This week we take a look at a … [Read more...]
This week we take a look at what a proper set up looks like for a snatch from the blocks. Often times many of our bad habits are both fixed or created when working from the blocks. Much of that can begin with the proper set up. Take a look below to … [Read more...]
In this weeks edition of weightlifting Wednesday, we take a look at the reason and benefit for working the lifts from a deficit. In this video one of our lifters completes a snatch complex from a 3 inch deficit and we talk about the differences and … [Read more...]
Having clear goals is crucial for success in anything. Before you dive into the day to day work, it is so important to understand where you want to go in the end. When it comes to Olympic Weightlifting here are a few tips for setting achievable … [Read more...]
Every athlete looks and moves different. Thus to implement a hard and fast rule about any of the Olympic lifts comes at the neglect of anatomical difference. Therefore, understanding the optimal depth of your jerk dip has a lot to do with limitations … [Read more...]
If you’ve been following any of our online weightlifting programs, you’ll notice that we’re changing gears and will be introducing a new cycle to start the new year. For some of you this might be exciting, but for others, you’ve realized the coming … [Read more...]
The interwebs is full of semantics, useless commentary, and fruitless debate about triple extension and the utility of ankle plantarflexion. Truth be told there’s likely no amount of research, video evidence, or data that will change many of those … [Read more...]
One of the most valuable pieces of advice I have received about competing in weightlifting is that, “it’s a marathon, not a sprint.” Getting better is not about being wildly successful in this Friday’s max out session, this month’s squat cycle, or … [Read more...]
We all do warm-ups. Most of us have a specific warm up routine. Most good coaches I know program auxiliary exercises as primer movements for the major lifts of the day. The problem however is that oftentimes we use those primer auxiliary exercises … [Read more...]
If you have spent any time weightlifting you have probably encountered a rough training day. You know, the kind of day where it feels like the bar got 50 kilos heavier, you're slow, and just plain off. It is so easy to mentally shut off and then … [Read more...]
You’ll notice in some of our weightlifting programs we include pause squats as part of fundamental strength work. We program pause squats for several reasons including, to increase the athlete’s explosiveness, generate hypertrophy, and boost overall … [Read more...]
Your ability to recover is essential to your training progress. Quality recovery optimizes quality training. So, what’s the best thing you can do for recovery, especially in the middle of a heavy volume cycle? Here is a brief list of things that we … [Read more...]
"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13
Power and Grace Performance, based in Lawrenceville, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.