A compilation of the Instagram videos I took in China.

This is the preferred tech. Butt low. Body moves first and bar trails along immediately. Bar passes knee, body in a powerful position to drive the knees upwards. Quick follow up of arms to bring self under bar instantly giving the smooth transition. The coach reminded me to push my hips through and up, giving it full power. He adjusted my initiation of pull, allowing me to punch my hips without hitting it forward. Adding the quick arm pull allowed me to "snap" under the bar. Maximum internal rotation of shoulder to drive it into the socket. Their doctor (who knows weightlifting technique really well) says it's a safer position as more muscle surrounds it and are active. External rotation is highly frowned upon. They kept adjusting my shoulder saying it wasn't deep inside enough. Now my traps are sore The lifters rarely stand in the snatch during heavy weights. Only light weights they would stand. They say it's pointless and tiring. #150kg #weightlifting #crossfit #snatch #china

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I can't remember this fellow's name, but he was the former Asian champion with a 215cnj at 85kg. Whoever said Asians are tiny ain't seen this guy. 3 words for him. Jacked. Fierce. Kind. This guy has more muscle in his left toe than an average guy on their whole body. He had a knee injury for an entire year, and is just coming back so he's taking it "light". 170kg for multiple sets. After training he began staring at the younglins for messing around and I nearly pissed my pants from across the room. Then he adjusted their positions, rep after rep. No other coaches did that, so he just kept helping everyone. Really nice fellow as I got to know him. This is also a good video to see what i mean by bar trails the body as it moves back to create the platform for the quads to extend. Hips always go through and on the toes.

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This is a 20 year old kid doing a 300kg controlled descent squat. For 2 reps. They have to place the bar back without a sound. This is to improve their back tightness and quad strength. To protect their knees, they stretch the ankles all the time to ensure the hips can sit as closely as possible to the ball of the foot. We are talking knees about 10 miles in front of the toes for maximal protection of knee joint and strength in the quads. I asked them about balance between quad and posterior. They showed me their program and the amount of pulls and posterior isometric/dynamic work. Its right about 50/50. The coach's programmer (they don't program it. Another lady upstairs, oh wait till U hear about the lady upstairs's job) makes sure they have front back left right balance. That's why they have tons of trunk, TVA work. To ensure no lateral shifting or twisting happens. Even the way they walk is observed. Edit: trust me, there are things I'm extremely challenged to understand or believe at this moment. This is just one of the many. #fitness #lifthard8 #weightlifting #crossfit #squat

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170kg for 6 sets of 1 clean + 2 jerks. 69kg lifter. Did 140kg for a snatch yesterday) I asked his coach (different guy, 6 coaches in the room, 4 in the female room) about teaching the squat jerk. He said, "If u can do it, you can do it. There is no teaching a squat jerk. You must finish on the toes and then duck under so the timing and position CANNOT be played around with ." The squat jerk may be easier at first but the risk of missing is extremely high at heavier weights. It's not save'able if anything happens. He is in the opinion, that its more suited to girls who are more flexible and always finish their movements and get the bar in place. This is, unlike boys who are typically more explosive and quicker so they cut their movements often. I also asked about Xiaojun toes not extending, so isn't that cutting short? He says watching a limit lift to learn technique is like learning to shoot a gun perfectly, from watching a soldier who is under a rain of bullets. Competition lifts, just lift. Imperfections will happen. Training, should be done perfectly. #lifthard8 #weightlifting #crossfit #fitness #cleanandjerk

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This guy is the former national champion and I believe Asian champ for 2007. I can't remember his category but if they're saying he's the only guy that can challenge Tian Tao, I'm assuming he's a 85kg. Guy is muscled to the teeth. This is his first heavy cycle and ended up with 150kg triples for 2 sets. The coach said since I came with a camera, the athletes have performed exceptionally well. I ever heard one say, "Lets put a show for them shall we?". He said to me, "You're so skinny and you've a damaged spine. Make sure you do more bodybuilding and core work daily. Pull everyday and lessen your squats till you can move evenly. Pull heavy cuz light pulls you tend to move too quick. Heavy pulls are safer (huh??) Less than 3 reps, 8 to 12 sets. What a confusing day. Also, I think I'll get the last Nike China weightlifting jacket from the national team tomorrow. Stupid stoked. #lifthard8 #weightlifting After this lift, he won 12 bottles of beer. Last I saw him, he was drunk. They have tomorrow off, so they're having fun tonight.

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So what do Chinese people do before dinner? They talk squats, MRI, ligament tears, and squats. My mate has a ligament tear, they discussed how it happened. He was taught to push the knees out and sit back. Ended up with a tear in the ligament. The doctor (his dad was a weightlifter. He went to study physiotherapy) explained how load is forced into the knee causing a grinding effect. With time, it tightens all the lower body muscles and causes… Hyper-tonic or something was the term. Basically, super tense muscles. Something I personally experienced pushing my knees out. He then explained with the coaches how pushing the knees forward and allowing the hips to naturally sit between the ankles is the safest way to squat. Considering the head coach's coach that came yesterday was 80 years old and did lightning fast squats, its safe to say I'm a lot more confident of teaching knees forward squats. Or just… Really #squats. #weightlifting #lifthard8

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This guy (I named him 62kg eyebrows) was doing power snatches this morning. He was programmed to go up to 90% but towards the end, he power snatched 120kg which was his old 2rm snatch. His mates poked him into trying 125kg and he dropped right in without a problem. This 127kg is his PR. He eventually attempted 130kg for a close miss. Then finished off with 8 singles at 110kg for power snatches. He just switched between the catching heights. Not a problem. Many people have 2 different techniques for power and classic work. To know if you are one of them, just power snatch and then classic snatch and see if you are able to make that lowered catch instantly. If you cannot, it means you're likely hitting the bar in a loop, or you have lazy arms, or an improper understanding of these power to classic technique. In this case, eliminate power snatching completely. The younger athletes never do power variations for at least 1 year into training. They aren't even allowed to warm up using the power variation. The power variation always messes up the technique for newbies. #weightlifting #crossfit #lifthard8 #snatch #pr #weightlifters

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Pay attention to this fellow. This is an example of "pulling too straight, disengaging the lats, using arms". When the torso isn't over the bar enough, the lats turn off. Simple right? You have to be over the bar for the lats to engage and arms to dangle. Otherwise, the arms will pull to compensate. That's why a T-bar row is different from a barbell row. He has a weak back (but clean pulls 200kg for reps…) but strong legs (230kg squats), so he wants to keep his torso more upright. But his first pull becomes extremely difficult so he has to pull more often. In fact, I only saw him squat once, but pulls daily. His coach dislikes it, but he can't change his habit. Nevertheless, when he gets into a powerful second pull position, it's stupid powerful. If he misses it (leans back), he does not even bother second pulling. Each lifter has his/her own nuances, so training has to be built around these nuances. This is why all templates need to be customised. And yes those are ironmind straps. He wanted to try it, but it was too slippery. Gave it back after this and went back to his old ones. #weightlifting #lifthard8 #crossfit #weightlifters #deadlift #cleanpull

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190kg at 17 yo, 56kg.. Why not? Again regarding squats. Trust me, it'll end. Something amazing happened. After discussing with the doctor, Master Ma (head coach), Mr. Nicecoach, and some other athletes, they concluded that my spine & hip weirdness was due to how I squatted and caught my lifts. I sat back in my squats subconsciously. This caused my hips to load and hips aren't like legs where they can press. They just shift to the stronger side. Because of my previous years of reading online stuff, I had a movement pattern that was ingrained which was wrong. I went backwards instead of forward when squatting or receiving. I could not "press" my hips through. After a bit of work on the massage bed, needles, electricity (I actually have a video and pics of this), and some squashing around, I squatted evenly. First time I ever squatted 190kg so easily. I even went down, and yelled till the gym look at me because i thought i was going to fail. Ended up I launched past the sticking point, and my quads just pressed. Done. The athletes looked at me and said "Maxes don't look that easy dude. You've been squatting wrongly all these years." I explained how I always lose power and can't even grind a squat if i wanted to. And one smirked and said, "Duh… You squat with your ass and back. How can you fight a sticking point? Your quads need to be in good position, before it can consider working." It was a tight slap having something I teach, thrown back at me. Oh well, live and learn. After squats, coach checked my back and gave me the a-okay. He said if I could squat 200kg with my old tech, build my trunk up and I'll be looking at 220kg in 6 months. Challenge… Maybe accepted! #squat #weightlifting #crossfit #fitness

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120kg almost for 2 reps at 56kg. Most entertaining guy to watch This will be my last post until I return to Malaysia. I'm writing an ebook, which was my plan since 2012 but things don't go as planned. Let's just say.. There's a reason why my ex coach works with other people and I work alone now. I won't ever reveal what happened between my ex coach and I. Just maybe think , cultures clash. For me, coming to China has confirmed many of my thoughts, connected the dots, and built new ideas. I finally confirmed my suspicion on the mechanics that creates a good pull, and a good jerk receiving. But those are just concepts. They're easy to understand. Cueing. Feeling. For me, that is the most important thing. The lesson of cueing happened when I heard the coach say, "Make it happen". One thing many many many recreational weightlifters do is ask, "How do I do that?". That's the problem. It's a question you ask yourself. Not to the coach. One highly complex brain, millions of ways of thinking of something, an instruction given from the coach, it's then the lifter's job to figure how to make it happen. The coach told a kid, "Too slow. Move faster. Make it happen". Boom! That was the moment that makes this whole trip worth it. Over reliant lifters get eliminated really quick. They think too much, do too little. This is why "thinking" lifters are not suitable to be lifters. Those get taught to be coaches (I'm one of those). In the end, how you're taught isn't the problem. It's how you comprehend something and execute it, your way. Simplicity is key. #lifthard8 #lessons #weightlifting #crossfit #fitness #training

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I'm moving to a different province tomorrow where I won't be allowed to record. But the learning will be immense. That place has no strong athletes, but plenty of beginners. I've heard things like an entire hour of abs, lumbar, core work, hours of pulling, pausing, and bodybuilding work. My posts in China are meant to provoke the mind. So many people have answers to weightlifting. Yet so few have questions. Its astounding how many don't understand why they do what they do, and why they miss a lift. Every rep you miss, you MUST know how you missed. Else how will you solve it? Here's one athlete doing behind neck weighted pull ups. Many cringe at the shoulders position, I did not see a single shoulder injury. They use this, to PROTECT their shoulders. Coach explained their POV, which also seems legit, just much less complicated. Their results speak for it. Build the body, to do the impossible, not be limited by what another says. If it hurts, stop. So many people have hip pain from squatting, yet still squat the same way after all. Stop if it hurts, or feels really awkward even after weeks of trying. Find another way! Key thing I learned. Try, succeed, good. Fail, find another way. The coaches, before they bode farewell to me, told me "Never stop questioning and learning. Come back and challenge us with more questions. Ask, so we learn too". These are coaches, 40 years in the sport. At the moment, my Chinese weightlifting experience is truly filled. I'm travelling to Uzbekistan next year to learn their methods, and hopefully Iran. More adventures and education! #lifthard8 #weightlifting #crossfit #pullups #student #teacher

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The importance of tempo regardless of load %. Here you see Brother David (he named himself that) doing an empty bar snatch and a 140kg snatch. The speed of his lift, is largely the same. EDIT : THINK about fishing. Big fish, more force. Small fish, less force. But enough to bring it on the boat. Throughout the time I saw him train, his consistency was at 99%. He almost never misses. Only time he missed was when he tried to show off with a 155kg snatch on his deload week. Because weightlifting is a mixed bag of skills like coordination and rhythm included into the strength and speed, you must treat the 2 competition lifts like that too. With skill. Especially the snatch. Too many people out there, rip the bar, like they're trying to rip a lion's head off, ( I actually heard someone cue this before) when its light and look like a turtle crawling at heavier weights. In my opinion and discussions, I've found that this is not only detrimental to heavy lifting but the development of the overall skill and feel. If you're lifting 70% in a way that is different from your 50% and then your 90% is completely different from your 30%, and obviously your 100% or 102% different, how do you propose the transfer of skill happens when you move from your preparation phase, to max phase, and adjustment phase? Keep your rhythm consistent. Think skill. Not brute strength (not that that's unimportant). And yes I'm in the opinion that's relevant to all other lifts. His 1rm in competition is 170kg. When he misses, he said his back hurt. His coach says, he's full of excuses. When he misses, he says something hurts. When he makes it, he still says something hurt to make it sound like his lift was so tough yet he made it. Puffery. Apparently professionals not so different from me either. Haha! #lifthard8 #weightlifting #crossfit #fitness #snatch #technique #tempo #selfgratification

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Besides back extensions, this is their other favourite exercise for the core. Or what they call "Deep muscles". The coach explained to hold this, until the body "vibrates" from within. If you hold it for a whole 10 minutes, and you still don't vibrate, its time to add load. For some reason, my brain went stupid for a moment, and I asked how long to hold it for beginners. I got "Tsk'ed" and scolded for asking a question before trying. Haha! Occasionally I slip. When Coach was willing to talk to me again, he explained the big movements like weighted back extensions, pulls, squats, train the big muscles and patterns in the head. However, deep core muscle take longer to work, thus recommending isometrics. Lu Xiaojun is a prime example for stable deep core muscles. I said he looks almost too slender for 77kg but coach explained he's all muscle. At 85kg, he'll hold some fat. Not good. Lu is bloody short actually. Like 165cm short. They recommend doing it post training but some weaker athletes do it pre training. Quite fun seeing them sit and poke each other while at it before coach yells at them and they scurry off. #core #weightlifting #crossfit #fitness #isometrics #china

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One of the coaches say "Zhe ran, yao, pei, zing" which means "Naturally spine, back, tight". He explained that even when the back is kept tight (which is the only thing they cue during squats), it can't be "tense tight". Its gotta have some allowance, 50/50. Reason being is when the weights get heavier, and you're too tight at the top, when you descend there is no "space" in the spine. You've already used it. Also, keeping the back too tight at the top, shifts the butt backwards a bit and creates an arch in the back, turning off the abs. Thus you wouldn't be able to squat straight. It'll definitely be a 45 degree back angle instead of the preferred straighter one. None of the guys, even when doing partial squats or jerks, arch the lumbar. They just keep it tight and straight. And natural. This guy as you can see, descends, looks like he's about to fail, and then tightens the back and squeezes his way up. I sa this happening to a lot of the boys where they looked like they would die, as they descended. Then suddenly when ascending, some random power comes out of nowhere. I tested it and yes, it definitely works. Weight is 250kg. Lifter is 105kg. #lifthard8 #weightlifting #squat #squats #crossfit #fitness

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This guy is He Shuyong, Chinese national champ, IWF world cup champ, and runner up in Asian games. Best lifts of 180/220 at 94. They kids say he's done 185/230 in training. You can see how easily he snatched 150 for triples down on my feed albeit not training for over a year. When I asked him the best knee protecting exercise (he stopped for a year cuz of his knee) , he showed me this exercise. He'd do them all the time after training, paused, slow, many reps, heavy, whatever combination he could think of. I told him the internet says this will destroy knees. He looked confused as shaved sheep. He couldn't get it, and I didn't know what the hell "shearing forces" and "torque" was in mandarin. I think the internet calls it "Quarter front squats". Aka "Quarter squats for quarter gainZ" or "Not a single squat was done that day". This is the issue with stuff online. There is too much "alpha talk". Sport is a combination of science and art. I've learned one thing learning from different coaches. "UNTIL you try it, and understand it, you've no business commenting on it. " Every movement can have a purpose, can be included. His max front squat is 271kg mind you. The extra 1kg cuz he doesn't like even numbers. #lifthard8 #weightlifting #quartersquat #squats #chineseweightlifting #crossfit

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During the time I was in China, I mostly did 50kg snatches or an estimated 30-40%. It is the percentage they use to tweak technique. He wanted to "kill" the wrong "feeling" first so I did tons of pulls, snatch balance, jerk footwork with few classic lifts. Here, the feeling I felt… In words would be "Past knee, heels OFF asap". If you ignored all the other mini essays, because you disagree with it etc, this you might still want to read . "Feeling". They actually say, "That's the right feeling! Recreate it", when they see a pattern that they like. If they dislike the pattern, they'll say "That was wrong. Find the feeling again". The body needs to understand WHAT you want from it. This is why understanding the REASON is very important before a lift. Once you understand the reason, create the pattern. Once you get the pattern, remember the feeling. 1. Reason 2. Pattern 3. Feeling that comes with pattern. Let's say I cue "pull straight". You can't do it. Ok, find another one? Body straight? Open chest? Okay, let's try a different type of cue. Shoulders to ceiling! Drive from toes? Does my cue matter? NO. Your results matter most. I'm just the assistant. You're the superstar. That's the one mistake I did too. I wanted people to do it my way. My way suited me, not anyone else. It's the most complex thing, to figure how to transfer the feeling in their minds to the athletes. This is coaching. This is why I always ask my clients, "How did U feel?", "What were you feeling?". I want them to recreate that feeling, that creates the movement. #lifthard8 #weightlifting #crossfit #fitness #weightliftingtechnique #snatch #sport

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When I asked them the most important exercise for good second pull position, all, each and every one of them, the "Panda pull". And I really agree after 10 years of doing these. Weight is typically 10kg heavier than from the floor. So he got up to 200kg eventually. It's really called "Fa li la" but you know how many horribly accented mispronounciation will occur. Trust me, I had a reason why I named it "Panda pull". This exercise has people identifying various important point like hearing the double-tap of the heels, pulling it to the neck, strengthening the arms, etc. Great interpretations, and some I've never heard of like the double tap of heels. So listen up. I said to the coach, my interpretation of this exercise is in order of importance ; 1. Rhythm. Timing to pull under 2. Strengthening the pulling under muscles and movement 3. Keeping the bar close 4. Fully extending The athletes and coach blinked momentarily. Intense. I swear this was so awkward. I thought I got it all wrong. Then he said; "Er… You're not wrong… But I've been doing this for 26 years, I didn't even think of all those. I just teach it to help build the timing." #lifthard8 #chineseweightlifting #weightlifting #pandapull #overthinking #crossfit

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I believe this guy is a 105kg lifter, 17 years old. Just clean and jerked 200kg for a 5kg PR. His coach got pissed and scolded him for the next 2 minutes which I summed it as; 1. It's a PR weight 2. So you must do it even more perfectly because perfect technique is built for maximum weights, and minimise injury risk. 3. He made a cascade of mistakes. First leaning back as the bar passed the knee in the pull. Knocking the bar forward so having to step forward to receive it. And then not keeping his back tight enough in the jerk. 4. I said to the coach, isn't it common that max weights would have technical breakdown? He said "Maybe in a comp when you're scared shitless. Not at all acceptable if mistake's done, in your comfort zone, surrounded by your mates, having attempted this 3x in a controlled environment. That's careless" Because he's got a sharp nose and cool eyebrows, and a 170kg snatch and 210 jerk at 77kg, I accept his logic. #mancrush #mygfwantstomeethimtoo I actually notice this extreme strictness is feature of a few provinces in China. There's this particular head coach, whose all his former athletes turned coaches are like this. Including my ex coach. I think its because he's ex-military. Edit : I asked the kid why he got scolded later. He said "He's never satisfied. He's super talented so he makes 170kg look like 20kg. He expects everyone to be like that" No wonder he didn't dare celebrate his PR. #weightlifting #lifthard8 #crossfit #crossfitweightlifting #cleanandjerk #prcity #fitness

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Someone wanted to see the full CNJ sequence, so here it is Mistake 1. See how when the bar passed his knee, he didn't keep it close any longer? Mistake 2, was a compensation where he had to lean back to get it close. Mistake 3, was the hip. He ended up hitting the bar forward, because he extended with his hip. He later claimed he used his legs, but the coach refuted it saying he wouldn't run forward if he used his legs. Mistake 4, was the jerk reversal. He didn't lock his back enough, so he couldn't use his legs properly. Ended up just squeeeeezing under the bar. Now if you're wondering why these guys aren't as efficient, technique wise, its because they're new recruits. Most have been lifting for less than 8 years. They come here, to get further development from the living conditions. #lifthard8 #weightlifting #cleanandjerk #crossfit #crossfitweightlifting #fitness #squats #chineseweightlifting

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Dips are another favorite accessory exercise. Typically done for sets of 6 to 8 reps for 8 sets or so. Often weighted. They considered these worthy of attention exercise and were thoroughly impressed seeing Lu Xiaojun 100kg dips. Dips were considered very good for faster pull under speed, lockouts, and jerks. They believed triceps and shoulders are for speed and stability. Coach explained the more strong and stable these 2 components are, the more aggressive and unhesitatingly hard you'll pull under or punch under. They use a rack thats very far apart. I'd say about 60cm apart from one arm to the other arm. Twice a week I see this done. I'll explain my short hiatus in a post after this #lifthard8 #weightlifting #dips #crossfit #crossfitweightlifting #crossfit_weightlifting #bodybuilding

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Cupping is another of the therapy methods that they use. Highly effective to loosen the muscles and improve the flow of blood. I asked him roughly how it worked and he explained you would be best, with a bit of understanding of anatomy and finding for a facilitation. This guy was having shoulder pain so the kind doctor looked into his back, and then traps to find signs if facilitation. He did a bit of tests, and determined the traps were stuck, causing him to constantly shrug and giving his shoulders a hard time (I roughly think that's what he said). It seemed a little kinesotheraphy'ish. A lot of scraping of his skin, touching to see if it feels pain when he touches something else. Almost looked like voodoo magic if I hadn't known better. In the evening, our mate ended up snatching 140KG SO..guess it worked! #lifthard8 #chineseweightlifting #weightlifting #traditionalchinesemedicine And before anyone says it, yes yes. This was not created by the Chinese. The Egyptians probably did this before and taught the Chinese during trades.

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At the end of this 150kg jerk, the coach says "Still not enough" in regards to his spine not being locked enough. I went through a myriad of thoughts as to why he saw it wasn't locked well enough. When I asked the coach why, his answer was…. Different. I'll post the answer on my Fb page tmr, along with a quick guide on how to enjoy the experience of learning from my little adventure a little more. For now, why not take a few jabs at how the coach saw that it wasn't locked enough. I'd tell you, but I figured I'd give everyone a chance to think like those coaches a bit. To see the lifting world from their eyes. Here's a hint. Teachers and students of sports with grace, will pick this up quicker. #lifthard8 #weightlifting #crossfit #crossfitweightlifting #crossfit_weightlifting #jerk #technique #chineseweightlifting

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Previously I said the "Weight on heels", squat is used as a rehab protocol. And here you have it Notice the toes are elevated, and the athlete moves very slowly, keeping his knees behind the toes, and torso still straight These are to ensure the ligaments and tendons get the flush of blood to promote its growth. Usually done for sets of 6 to 8, 5 sets, they also focus on feeling for any twisting of the hips. If they feel any unilateral twisting, this exercise helps them realign it I personally have a bit of a messy hip and I loved what these little fellows did for my hip Just doing squats on the heels alone doesn't fix my problem with twisting because my torso is so far leaned over Doing it like this helped #lifthard8 #weightlifting #chineseweightlifting #crossfit #squats #crossfitweightlifting #hip #balance

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One exercise, that I don't see ENOUGH attention on, are pulls. Even weightlifting enthusiasts, don't discuss enough about pulls @rickygulyamov here, is a former Uzbekistan athlete who moved to #Australia (#Sydney). For the past 12 months, he has not squatted because of a knee injury. All he does is pulls, but a week ago he did a 155kg snatch. 9 weeks ago, his PR was 140kg. The guy's been climbing up without any squats and have only recently started doing them. 15kg snatch PR in 9 weeks He does those pulls with 40 or 50kg more than his max snatch and clean, for 5 triples. If you have the guts for it, go try. But remember, your torso can't go behind the bar, and you gotta really kick that bar up. This isn't a deadlift. Follow Ricky to see what he's up to Articles and research that were written in the 70s that may have made pulls sound less important. I know of the 110 – 120% recommendation. But I see research results as a systematic way to find other questions. They don't give me answers alone I always say on this channel, experiment and challenge the ideas regardless who said it. Play devil's advocate. A quality individual, would never be offended by opposing questions. They'd be curious to learn your POV. To learn. You should however beware he who has all the answers. And gets offended when you question #lifthard8 #weightlifting #crossfit #snatch #crossfitweightlifting #pulls #atletikaweightlifting

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There's something about this coach. He's the only one that didn't take a moment to decipher what he saw. All the other coaches, stopped and did some thinking to figure what caused the problem He just critiqued while the barbell was still on the lifter. He repeatedly moved here, there, and everywhere looking at different sections of the lifter I found this really amusing and when I found out why he did that, it was actually pretty amazing. Trust me I spent a LOT of time discussing with this guy about how to be a better coach He was actually analysing the portions like the hamstring and calves in this case, or the torso and shoulders in another. He was looking around for the breakdown in the feeling Like I said, these coaches and athletes work a lot into feeling. I know some older coaches that do this as well. They "feel" their lifters from how their lifters eyes look, the demeanour, the way they approach the bar If its slightly different from their other successful attempt, they know something does not feel right He explained that as coaches, when we begin coaching, we look at the hip, the legs, or a big muscle or joint or a pattern that we as former lifters "connect" to. However as he got older, he realised he couldn't get the correction just by looking at what he always looked at He began moving his point of focus and albeit being uncomfortable at first, because he no longer had his old reference point, he found other answers. So he told me to look elsewhere, and you might find different solutions But.. Of course to do this, you need to know how the lift feels and looks even as your lifter is doing it. Told you this coach was a ninja #lifthard8 #weightlifting #cleanandjerk #chineseweightlifting #ninjacoach #crossfit #crossfitweightlifting #asianwithfacialhair

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I was going through one of my favorite instagram accounts @papayats, and found this video. In his post, he was talking about how the Chinese technique is basically called the Asian technique in Poland where he's from. I love his account cuz he's so direct It's characterised by a low hip start, pulling smoothly, keeping bar close, and almost looks like speed takes the back seat for smoothness There's also one more thing that you can observe from this video. It's what makes Lu xiaojun a better snatcher than Tian Tao in my opinion and based on discussions with other coaches Look how this lifter (Bartolmiej Bonk) actually "sends" the bar up. He gets in contact, then pushes his legs up a tiny bit more. In English, I think the best term for this is "follow through". After the push , he just pulls his arms and finds himself under the bar, nice and smooth Many people I've coached, seem to think the best way to get under, is cut the pull short. This works up to a certain weight, but will eventually hinder progress An easy way to see if you cut the pull short or not, is to do high pulls, muscle snatches, and panda pulls The purpose of these 3 exercises are to extend long and help the arms pull under. If how you snatch differs from how you pull, you might be cutting the pull short and not using your arms to pull under well enough Ps: yes this lifter messed up his third rep #lifthard8 #weightlifting #snatch #chineseweightlifting #crossfit #crossfitweightlifting

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My martial arts teacher taught me, to ADD or REMOVE a variable to ensure the trainee does what the coach wants While holding a pose, my coach makes me stand on empty tin cans. It is only strong enough to hold your weight, IF you don't overly contract your muscles and shake. If you crush them, do it again For my lifters that move too far to the heels, I like to make them squat and pull like this. When trying to fix something takes too much time, I find ways to remove the "wall" that they've been leaning on Now note that this is my preferred way to do the lifts. My experience and discussions have pointed to this being something I'm comfortable with. If you read my other posts, you'll get me For people who prefer being on the heels when lifting, just do the opposite. Stand on the heels and let the forefoot elevate Remember, like all things, try both. Do the opposite of what I say, then do what I say, and find your preferred method. You're the star. I'm just the makeup artist #lifthard8 #squats #weightlifting #stable #crossfit #crossfitweightlifting #legs

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So about the lady upstairs. Lifters will send their logs to lady upstairs. She was former world champion in the 1980's. Cui Aihong I believe is her name. What she does is, she programs for the lifters, and gives it to the individual coaches. The coaches then adapt the program for the week, before passing it on to the lifters. First week, many a time, I saw them disregarding the program rep and set, and taking more volume in. The phase I was there, was maximum phase so there were some PR'S. About crazy looking lady upstairs. She analyses the athletes results in the week, the feeling, the mistakes, and prescribes them solutions. Understanding how she did it, made me think even more simple in terms of programming. I think programs to make rocks become sand is more complex than mine now. HOWEVER…. she does have one difference. One huge difference. She monitors the stress levels, the fatigue levels, how they feel etc, takes the performance for this week, and estimates what happens in the next week. I'm thinking saliva, heartbeat at rest, post training. Reason I'm guessing it's because I didn't have an opportunity to speak to her, nor was I terribly interested at that time. My host just told me in passing. It didn't seem terribly relevant at first, but I immediately regretted the second week because I saw a very noticeable drop in everyone's morale and performance, on the second week after maxing out the first week I was there. It seemed they may have went overboard the first week we arrived and had to back off tremendously the second week. I saw 155kg snatchers dropping to just 130kg. Saw 290 squatters dying at 270kg. One guy who followed what was written and didn't go mad though, maintained his lifts. They didn't drop. Now I gotta go figure out how she knew…. #lifthard8 #weightlifting #crossfit #crossfitweightlifting #chineseweightlifting

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270kg back squat double @ 94kg. I call him "Chubby Rudolph" cuz his nose and cheek turns really pink when he's in the sauna. I later found out this kid is only 16. He still has school to go to. Now, see him shifting his hips back when ascending. To give you an idea what you're up against, I sat him down and said his second rep was pretty heavy eh? He said; "No. Its because my spine (torso) couldn't stay upright and I leaned forward. This caused me to shift my hips back to counterbalance. It was very bad, I could not use my legs" At 16, I was happy to be able to squat 120kg let alone know WHY I'm failing to such detail. Also, to read the 19 questions I got about China, go to bit.ly/lifthard1 #lifthard8 #weightlifting #crossfit #squats #crossfitweightlifting #chineseweightlifting #fitness #booty #sillyhashtags

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There we go! Up to 23rd January videos.

19 Answers to Questions Asked On Instagram.

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This is the medical section of the Chinese athletes. They have a mix of both traditional Chinese medicine and modern medicine. They’re aware that certain things, like eating a tiger’s testicle is not going to help them in any way. The athletes in China also have specific doctors that are more involved with the sport […]

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“The perfect cue”

Too many times, people have asked me “What is the right way to cue this?“. I feel, the cue depends on the trainee, not the coach. Coaches tend to be too caught up with their own cue and that makes it difficult for the athlete to understand. Remember when Miss. Iris tried to explain “The […]

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Modifying Courtney Modecki Snatch Technique

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Over here, you’ll see me tweaking Courtney Modecki‘s form. She’s a crossfit competitor, so she’s got this awesome base of movements which makes the teaching process a breeze. The key here, is LINKING. As a coach, I must link a pattern, most familiar to the athlete. Then I must transfer this pattern, to weightlifting. Here […]

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Explaining the “madness” behind how I trained Fisker

So Steffen Fisker wrote an article about how he trained with the “Lifthard system”. Since then, tons of people have asked me “What’s with the madness?“. I’ve decided to write a post so I can refer y’all to this instead of answering it a hundred times. Why no sets/reps/%?First off, our concept comes from “Know what […]

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