17 years old, 290kg back squat x 2. Massive doesn't even begin to describe this lift. I recorded his junior doing 270kg, and he added 20kg and did this �One thing they're very adamant about seems to be absolutely no weight on heels. They'd rather have weight on the ball of the foot than the heels. Best not to shift front or back �They like keeping more weights on the ball because if a mistake happens, they run forward and save it. Sitting back turns off the quads, causes the glutes and lumbar to take all the load. That's no good �Their cue is simple, as usual. Back locked tight, quads and hips, load up. Explode up 3 years later as I'm reposting this, I realise why they would train with wide stances during the start of their career. Hip strength. And stability �#squat #squats #weightlifting #china #lifthardwl #legs #crossfitweightlifting #crossfit #booty #chineseweightlifting 17 years old, 290kg back squat x 2. Massive doesn'... 2017-05-21 07:38:39 有 27 人說讚
A little repost from 2014- 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 cuz my hips disengaged" I'll share what their favourite exercise for building huge squats is if I get enough people saying "Flamingo legs" in the comment! #lifthard8 #weightlifting #crossfit #squats #crossfitweightlifting #chineseweightlifting #fitness #booty A little repost from 2014- 270kg back squat double... 2017-05-21 07:27:08 有 8 人說讚
A little repost from 2014- 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 cuz my hips disengaged" I'll share what their favourite exercise for building huge squats is if I get enough people saying "Flamingo legs" in the comment! #lifthard8 #weightlifting #crossfit #squats #crossfitweightlifting #chineseweightlifting #fitness #booty A little repost from 2014- 270kg back squat double... 2017-05-21 07:27:05 有 0 人說讚
So if you guessed the wide stance squats, you'd be correct! Its to work on adductor, glute medius and obliques. To help improve the "hinge" lock. When these 3 muscles don't fire so well, it becomes quite unnatural to keep the hips locked down so no matter how you cue, they still lift their hips up Now if you're an anatomy expert, do share with me if you think this is an inaccurate representation of whats happening anatomically. I'd love to hear from you and share it to Coach Xie By doing these narrow grip, wider stance pulls, we force the pull to be straighter by keeping the hips down. If you see the last double, the boy lifted his hips up a bit too soon and had to crank his back to save it Don't go too heavy with these though. All of the people I've shared this with that went ape heavy, got some sort of glute medius, adductor strain. Volume > weights #chineseweightlifting #crossfitweightlifting #crossfit #weightlifting #gainz #deadlift #sumodeadlift #pulls So if you guessed the wide stance squats, you'd be... 2017-05-20 17:24:50 有 37 人說讚
If you ever had this issue, where your hips always rise before your chest, and nothing you do can fix it.... there's a clue in this video by @coachpapayats Guess what it is? Here's 2 hints: 1. The Chinese coaches have tried more movements than you can imagine and are constantly looking for more movements to keep in their toolboxes 2. Full range of motion, does not necessarily mean full range of solutions 🏋️♀️ This will be the last post for today before I head to bed. So comment away! Those that get it right, get a free meal from me, when I see you in China! Or Malaysia #weightlifting #chineseweightlifting #crossfit #crossfitweightlifting #pulls #deadlift If you ever had this issue, where your hips always... 2017-05-19 20:27:15 有 26 人說讚
So this is how one handles 80% 1RM in China. This guy's max is 240KG at 56KG BW @ 19 years old. They usually weigh 59KG in training. That is 190 kilos on the bar How they achieve this sort of absurd ease in handling 80-90% is just by changing the mindset They set a rep range - sets - weight - time protocol. Say 70%-4 reps (more technique focused) - 12 sets - 35 minutes. Then they attack it to complete it as quickly as possible. In 3 days, they go at it again this time either adding 1 rep-1 set-or reducing time to complete 4/12 This way, they take the mind off 1rm's etc, and focus more on completing work. And with time, the capacity to handle volume increases, making them feel good rather than fatigued. As a byproduct, 1RM's go up and even up to 90%, they aren't stressed Stay as calm as possible, calmly do your work, don't stress, don't do all that rage ass shenanigans as its tiring You guys wanna hear abt squat tech in the next post (why not to push the knees out) or why we cue legs and never hips in the second pull? #crossfitweightlifting #crossfit #squats #weightlifting #chineseweightlifting #abs #legs So this is how one handles 80% 1RM in China. This ... 2017-05-19 06:45:24 有 89 人說讚
The girls are the best example of using the legs to thrust and not the hips. Sometimes with men, due to the leaning it sometimes LOOKS, like they're extending the hips. With girls, I think it's quite clear to see how she pulls the bar straight until it passes the knees, and sweeps it inwards. When she no longer has any more range, she just naturally drives her legs and glutes up, moving the hips up. Then of course, the strong pull with arms to help her get under the bar. However, don't take her jerk as an example, as she dips a little too far forward and ends up running forward a few steps to save it. I've got some more amazing videos to post up tmr, like a 56 kilo lifting his 80% squat like it's still piss easy. It'll show you how easily they handle their 80%-85% and you'll understand how they can do 8-12 sets of that in 30-35 mins. The goal of their training isn't to lift heavier weights. It's to lift MORE weights, more QUICKLY. So instead of numbers being the gauge, it's how fast they can complete the workload. This way, it's great to avoid injury and regulate workload. This is why % 1RM is almost never used in China. #chineseweightlifting #weightlifting #crossfitweightlifting #crossfitweightlifting #powerlifting #china #fitness #abs The girls are the best example of using the legs t... 2017-05-18 22:21:39 有 55 人說讚
Looking forward to seeing fetboy Liu Hao do this in person. 94KG - CNJ 225KG at 21 years. Some of you guys might remember him being the kid that squatted 200KG x 13 about 4 years ago when he was 17. I hear he's gone up to 300KG now. The most amazing thing every time I go to China isn't the programming or technique. Its seeing these guys handle 85% 1RM for 3 over 8 sets in a mere 30 minutes. That includes the warm up sets. When you see men go through 30 tons a session day in, day out while smiling... it makes you wonder, "How???" U guys coming @rarebarracuda @strongfit1 ? Hehe! I'll be your translator! Go contact @larrior if y'all wanna come! It'll be great fun. Food, booze, laughs, and plenty of stories. And you'll get smacked if you extend your hips. #chineseweightlifting #weightlifting #crossfit #crossfitweightlifting # Looking forward to seeing fetboy Liu Hao do this i... 2017-05-18 15:51:42 有 146 人說讚
Training: Beijing SPORTS University Date: 24 Sept 2017 - 8 Oct 2017 Coach: XieYong (Zhang Xiang Xiang's coach) Includes: Training - Lecture - 3 meals/day - Translator - Accommodation - Pickup from airport Spots available - 7 more Plan: 1. Daily programming and technical coaching to improve technique deficiency 2. Strength training methods and technique for improved strength usage and efficiency 3. Four sessions at night on history, program design, technique, prevention of injury, regeneration 4. Zhang XiangXiang to share his training experience and methods (2008 Gold Medallist) and Liu Hao (2014 Asian Gold - Chinese National Games Gold medallist). They will also be coaching 5. Maybe rub Liu Hao's belly for luck Send an email to [email protected]. #chineseweightlifting #helpingnotcapitalizing Training: Beijing SPORTS University Date: 24 Sept ... 2017-05-18 10:02:23 有 9 人說讚
Hello Instagram!! I'm back with new hobbies! With the priorities sorted, I can go back to training consistently and sharing training discoveries and lessons. This is, NOT a sumo deadlift so chill your tits. Its just me finding my weakest variation of a deadlift and its this close grip wide stance deadlift. As observed, my upper back and hamstrings are worthless. Now to work on them and pull that 250 killers. At this point, I just wanna move well, be pain free, and have balance. But I am going to China again this time to meet with Zhang XiangXiang's coac (62KG Beijing Gold medallist) and Zhang XiangXiang himself in September. Anyone wanna come? Contact @larrior #weightlifting #deadlift #theoutlawmy #imbackbitches Hello Instagram!! I'm back with new hobbies! With ... 2017-05-15 09:45:00 有 13 人說讚