Max Effort Method – Lu Xiaojun and Tian Tao work up to a max single in the back squat, this is likely the most weight either of them can handle throughout any full range of motion. Build weightlifting specific strength by doing high bar/front squats, and snatch/clean pulls (not low bar squats and deadlifts), at the same time as you develop your technique. The different types of squats you can do are pretty much endless. Historians have found references to feats of strength and weight lifting competitions dating as far back as… On Mondays athletes would typically squat first for their morning session, assuming they were not in a pre-competition phase. These sturdy chinese squat rack equipment are made from robust materials such as iron, carbon steel, and alloys for maximum strength and power during exercises. 3. Today, we’re going to talk about the history behind the squat. 96.9k Followers, 174 Following, 722 Posts - See Instagram photos and videos from ShenZhen Weightlifting (@shenzhenweightlifting) A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. See how the Chinese struggle when trying to use normal racks to do jerk dips and whatnot. Yes. Men. Workout #7 Mash Mafia MN Bulgarian Spin Workout. The chinese squat rack are surface treated with Electrostatic powder-coated and also heat-cured post adhesiveness enhancements pre-treatments for attaining a superior form of durability. In fact, the Great Gama, a legendary wrestler who was undefeated in over 5,000 matches, was said to have performed over 4,000 Hindu squats each day. LIFTERS THAT USE THE SQUAT JERK. I am comparing chinese weightlifters to american powerlifters. 1 Powerlifting consists of three events: the squat, bench press and deadlift. In this clip, he snuck in a 2.5kg training plate in between the 25kg plate to # squat "270kg for a double". for a world record total of 378 kg (833 lb. They're used to being able to bob up and down and dump it with no worries. Unlike regular squats, Hindu squats force the knee well over the toes. [Read more…] Packaging Details Chinese Squat Rack Cross Fitness Power Rack Weightlifting Half Rack A. LU launched his brand to provide high quality-price ratio equipment for weightlifters, strength trainers, CrossFiters and all athletes who need good training equipment. Here, 17 squat variations you can try to strengthen your glutes, legs, core, and more. It looks like Lu decided to go as his 2015 self from the @iwfnet world # Weightlifting championships where he did a 275kg # backsquat at 77kg. Additionally, public restrooms have pans versus toilets, which require people to squat down. The high bar back squat is less task-specific to weightlifting than the front squat is, but it is similar enough to carry over very well to the snatch and clean & jerk, while also allowing the lifter to train with heavier loads. Saturday Rest Day. The squat jerk is predominantly used by Chinese lifters, but the snatch balance is widely used by weightlifters worldwide as an assistance exercise to … Workout #8 Mash Mafia Just Get Strong 8 Week Cycle. You look for a pair of legendary weightlifting shoes with excellent quality, this LUXIAOJUN & Anta joint collection is for you! We continue Coach Zhang's experience with Chinese Weightlifting soon... in Part 2 and Part 3. Back Squat – hips travel in a somewhat vertical line and center of balance does not shift during the movement. This week we are going to change things up a bit. Packing style: double five layer corrugated carton B. PCS/CTN: 1/3PC Size:231.5*54*17cm; 2/3PC Size:146*44*19cm; 3/3PC Size:50*42*45cm; C.polybag+ctn Port Nantong or Shanghai Lead Time : Monday Snatch 60% x 3, 65% x 3, 70% x 2, 75% x 2 x 4 Snatch Pull 100% (of sn) x 3 x 4 Like in previous weeks, take up the weight in the last sets if you’re feeling good. "Back squat went from 235-250kg, front squat from 190-217kg, snatch 115-127kg, and clean & jerk from 150-160kg." One key to the #squatjerk is arriving at the # overheadsquat position without hesitation, such as in this 200kg # cleanandjerk by Gong Xingbin (81kg). My friend coaches from China also don't use these kind of books. Hindu squats or bathaks, along with Hindu push ups, are a staple conditioning exercise used by Hindu wrestlers for centuries. Front Squat 70% x 2 x 5. Olympic weightlifting (hereafter named weightlifting) and powerlifting are the most commonly practiced strength sports where maximal strength in one repetition is the primary focus. 17 year old, 94 kg chinese weightlifter squatting 200 kg 13 times at the end of a workout squat translation in English-Hakka Chinese dictionary. ). Why do chinese weight lifters tilt their head up when doing squats and americans keep thier head looking slightly down? Descend into the bottom of a squat. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. Zhan Xugang (69 kg and 77 kg) won the 1993 and 1994 Junior Worlds, the 1995 Senior Worlds, and the 1996 and 2000 Olympic Games. Lu won the 2009 Worlds, setting a world record in the snatch (174 kg / 384 lb. It all builds from one thing to the next. LUXIAOJUN is a Chinese legendary weightlifter. Records are maintained in each weight class for the snatch lift, clean and jerk lift, and the total for both lifts by the Chinese Weightlifting Association. Takeaways . Don’t push to max. Actual leg strength is rarely the limiting factor to recover or stand up out of a Snatch so use the back squat to develop overall and lower body general strength. I don't know much about programming though, my Chinese is not that good and I feel like it's not an interesting topic since programming is very individualized. In weightlifting there are two events: the snatch and the clean and jerk. Workout #4 Mash Mafia Powerlifting Program. Workout #3 RBCP Strength Focused Weightlifting Program. Snatch, Clean and Jerk, Squat. Week 5 of 8. Workout #6 Mash Bulgarian-ish 12 Week Plan. In sum, snatch, clean and jerk, squat. - Ryan K. People from Asian countries are raised to sit in that position for resting, or in substitute for either standing or sitting in a chair. As described in Super Training, The Training of a Weightlifter, and many other texts, the max effort method is the most effective way of gaining strength. Champions choose it because of its stability, its … Taking a look at the lifters that use the squat jerk, it becomes clear why it is also called the “Chinese jerk”. short and thick; as e.g. What's the reason they squat differently? ), and then squat cleaned and squat jerked 204 kg (450 lb.) There was a weightlifting textbook in Chinese I have, but I didn't get to the programming yet. But my back squat went from 405 to 485 and my front squat went from 325 to 395." The newest Chinese squat jerker is Lu Xiaojun (77 kg). If you lack confidence in your # snatch, overhead # squats, or # squatjerk, then check out these exercises: 1️⃣ Overhead #Squat Sit: develops coordination for beginners. Classic lifts up to about 80-85%, with heavier squats sometimes. Programming Suggestions: Snatch second pull – hang muscle snatch, hang snatch high pulls, bodybuilding work. Workout #5 Advanced Eze Front Squat Program. I squat slightly down but I'm wondering if there's an advantage to craning your neck up. 48kg girl Yangli 楊丽 with a massive 161kg squat in Beijing Sport University, nearly 3.5 times body weight!She is only 17 years old.. The last 2-3 sets of 5-8s are there for hypertrophy, you can skip these backoff sets if you follow with another squat exercise. Squats – trained twice per week, front or back. The Origins of Strength Welcome back to Squat University. Why I like it: Many people actually have bad mobility in the bottom of a squat. Strength training is not a new concept. The Asian squat is a deep squat performed by people living in Asian countries for both practical and cultural reasons. Some fun pre-Halloween # backsquats by # LuXiaojun during the # 210Challenge last week. Toilets are common in Chinese households now, but public restrooms are still dominated by squat pans, which many Chinese find more hygienic due to the lack of thigh-and-toilet-seat contact. If you are interested in the Chinese weightlifting training system, don't miss your chance to join the training camp this September! - Nick H. "The double day squat program by Greg Everett was the hardest program I've done. Snatch Grip presses (behind the neck) in the bottom position of a squat. The whole Chinese National Weightlifting Team wear it in international competitions. You can do heavy partials safely. having short legs and heavy musculature; "some people seem born to be square and chunky"; "a dumpy little dumpling of a woman"; "dachshunds are long lowset dogs with drooping ears"; "a little church with a squat tower"; "a squatty red smokestack"; "a stumpy ungainly figure" LUXIAOJUN is made "by the weightlifters" and "for the weightlifters". Event Record Athlete Date Meet Place Ref -55 kg Snatch 130 kg Jia Xionghui: 22 October 2020 National Championships Quzhou, China Clean & … The back squat is a little more ambiguous as it doesn’t directly translate to the catch for anything but it is quite similar to how you would receive Snatch. What it is : The bar is on your back, and you use your snatch grip. Which is related to the overall racking of the bar. There are several benefits from this type of squat rack. You have to be able to Front Squat a weight if you ever want to Clean it and usually, you will Front Squat … Note that the torso, hip, and knee angles are very similar to those of the front squat. Generally two sessions a day. This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. Depending on the time of year, you adjust intensity/volume and can limit the back-off sets/accessory work. Sunday Snatch max Clean & Jerk max Back Squat max Front Squat max Overhead Squat Max Push Press Max. From there, press the weight up while staying at the bottom of the squat. Any level is welcomed. If you squat with your feet outside your hips, as you should be doing, then when you work Front Squats your foot position should be in the same place. Typically Chinese professional weightlifters are accumulating enough overall bilateral volume (through squats, pulls, other classic lifts, jerk dips, power/squat jerks, training 9-12 sessions/wk) such that any additional work done by the front leg in the jerk is comparatively minimal. Back squats – example 80-85% of 1RM for 8-10 sets of 3-5 reps. 2 and Part 3 weightlifting training system, do n't miss your chance to join the training camp September..., assuming they were not in a somewhat vertical line and center of does... Training system, do n't miss your chance to join the training camp September. 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