Strength Drives Everything
I know many of you have heard stress over and over that technique is the key to lifting bigger weight in the olympic lifts. This is still true and I am not deviating from that. I have seen monster strong men miss a snatch at 155 and little 48kg women snatch over 200 pounds. Yes, over 200. Yang Lian, look her up. This is all true, but what drives that technique? What makes that technique and precision possible? Strength.
Strength is the factor the limits our technique, effort, intensity, and our possibilities. If you have the best technique in the world, but only squat 150, guess what, you will only lift 150. On the other side, if you squat 500, but your strength in certain positions like your front rack, overhead position, squat position, back position, are not strong, then your 500 pound squat means nothing.
The key to olympic weightlifting is creating strength not only in general like in squats, but also in the positions the you so seemingly pass through during the snatch, clean, and jerk. Who reading this hates pauses during lifts? I know I hate these with a passion. When i get programmed to do pause anything I already know I'm not going to have a fun day. They wear you out quickly, light weight somehow becomes the heaviest thing in the world and its no fun. On the flip side, these lifts might be the best thing for amateur or experienced lifters. These create strength in positions. Pausing at the knee ,mid thigh, at the bottom of a squat, or other areas in different movements, isolates that particular muscle group and quickly strengthens them.
When you are on a plateau with a movement, whether it be snatch, clean, jerk, or a squat variation, these pause movements can really help strengthen your weak point in the movement and help you get that PR you have been dying to get.
Creating strength in positions and in general will improve all aspects of other fitness areas. More strength can make you more powerful, faster, and efficient. All of the key functionality movements taught in Crossfit can be improved by strength. Obviously technique in the movements and endurance are very important, especially when doing many repetitions, when it comes to these movements. Common sense also tends to dictate being stronger will help too. To put it simply, get stronger, be better at everything else.
Now don't go out to your 24 hour gym and start throwing out some bench presses, squats, deadlifts, and maybe some sweet bicep curls and expect to improve on your burpee box jumps. These static movements like those i just mentioned are slow for the purpose of gaining strength. Dynamic, powerful, and explosive movements like the a clean or a snatch is where you will see alot of gains not only in those lifts, but also in other functional lifts that you see at the box.
So whether you are a beginner or an expert strength created by the snatch, clean, and jerk can help you get over milestones in other functional fitness movements on top of making you better at those lifts themselves.
Thank you for reading this first blog post from the Crossfit Fargo website. If you have any questions about this post feel free to find me and I can expand further. Also if you have any questions about other topics, let me know, and I can write more posts based on suggestions.