Zack Telander is among the hottest Olympic weightlifting content material creators on YouTube, with 216,000 subscribers as of Aug. 21, 2023. Three-time CrossFit Video games athlete Guilherme Malheiros (2019-22) is understood for being one of many CrossFitters to beat throughout any occasion involving a barbell — he effortlessly locked out a 305-pound snatch throughout Occasion 12 on the 2021 CrossFit Video games.
In the course of the 2023 CrossFit Video games, Telander and Malheiros taught an Olympic weightlifting class on the TYR Home arrange at CrossFit Connex in Madison, WI. On Aug. 12, 2023, Telander revealed a video of the session on his YouTube channel. Test it out beneath:
Telander opened the teaching session by emphasizing the significance of the underside place within the snatch. He opined that Malheiros’ backside place and mobility are his best strengths within the elevate.
Not like the overhead squat or body weight squat, the place an exerciser’s hips drop beneath the knees to register a rep, there isn’t any such requirement on the snatch. “We’re not simply placing our hip crease beneath our knee crease to finish a rep,” stated Telander. “We’re doing it as a result of we’ve got to.”
Zack Telander’s Snatch Teaching Suggestions
Catching the barbell in a deep squat with an upright torso is a extra secure receiving place and is vital to maximizing snatch success.
The Squat
Telander had Malheiros exhibit the snatch-receiving place. Telander counseled Malheiros’ squat mobility; Malheiros’ quads virtually touched Malheiros’ chest, with knees near the armpits.
“It begins with one thing so simple as crouching,” stated Telander as he lowered right into a squat. “This place is the place it’s important to roast for some time.” He then shifted his weight between his legs to heat up his decrease physique and instructed the category to straighten their backs and keep an upright torso.
The Catch
Most CrossFitters be taught the overhead squat from the highest down, which means they stand with a barbell overhead and decrease right into a squat. Telander proposed a bottom-up method.
To exhibit his bottom-up overhead squat approach, Telander sat on two 45-pound bumper plates, held a barbell overhead, tucked his chin barely, hinged ahead, and prolonged his hips and knees to face upright.
Telander lowered the bar to his shoulders, returned to the underside place, prolonged the bar overhead, and carried out just a few extra demo reps. He opined that the underside place is essentially the most priceless place within the overhead squat.
Telander switched to the top-down method and had Malheiros prolong the bar overhead within the standing place and decrease his glutes to the plates by hinging ahead and flexing his hips and knees. Malheiros lowered the bar to his shoulders earlier than returning to the beginning place. Malheiros replicated the motion with out the weight plates.
Barbell Overhead
Telander started snatch-catching observe by having Malheiros flick the barbell overhead and mix it with a squat. He then added the barbell hip contact to the drill.
To be as environment friendly as you possibly can on the snatch, contact [the barbell] with the hip crease. [It’s] non-negotiable.
Some lifters would possibly want to change to a wider grip or curl their knuckles beneath the barbell in accordance with their physique mechanics to make sure the barbell hits your hip crease through the snatch-pull.
Telander concluded the category by advising lifting the barbell off the ground with a sluggish and managed tempo, choosing up tempo after the bar is over the knees, and exploding off the hips.
Featured picture: @coach_zt on Instagram