Boys here's a tip from a guy who simultanously broke both wrists on a 275 clean & jerk, if you're tired af and a thicc chick is walking by, DON'T try to beat your PR by 30 lbs lmao. I said no matter what I'm catching this on my shoulders SIKE 😂😂😂
People need to understand what you said in the beginning on their own. As Stan Efferding said- 'Your exercise science degree don't mean shit when there's 800 lbs on the bar'
@@EnkiriElite hey guys I know that ur enthusiasts in training, but u need to improve your lifting technique, your movement is so unstable, unless you master the technique or don't do this kind of explosive training.
If you aren't a sport and weightlifting scientist, then sport and weightlifting technician might apply. Technician: an expert in the practical application of a science; a person skilled in the technique of an art or craft
Hey Alec, this was a really well thought out well put together video, especially for anyone who has athletic goals outside of lifting. I’m sure anyone endeavoring to play any competitive sport who follows your suggestions, will see improvement in their play. Much love and respect brother
tbh this is really true, this quarantine since i dont have a squat rack i have been doing power cleans in order to be able to overhead press and squat and that have put a lot of mass in my traps and have made me recover and even progress in my deadlift. I wasnt a believer of power cleans but now i am.
As a person who does olympic lifts , i agree completely with this video but also some other good olympic lift variations would be muscle snatch from floor or hang. Also if using olympic lifts for simply as a power exercise , there is no need to focus on form too much other than safe front rack for power clean/full clean and safe overhead position for power snatch/full snatch and jerk&push press variations . The intricacies of the pull technique(double knee bend, bar contact) is not that important for general person who is doing these lifts for power production and athleticism.
Alek question about the olympic lift variants. Suppse you progress a 5x3 for a while on power snatch and power clean but eventually stall. Should you reset the weights and build up again or is it that simple?
Thanks Alec, ive always wanted a video detailing this. Also, random question, do you think is it possible to get stronger at the deadlift while cutting slowly? obviously this wouldnt work with like the bench or squat, but since deads are least correlated to weight gain
For sure man. How advanced you are at the lift to begin with and the degree of caloric deficit will dictate the ultimate outcome, but it's certainly doable.
One thing that was not clear to me: do you recommend doing all those 4 excercises with 5~8 Sets each with Triples? Great Video. Got me really excited on trying to add them to my routine
In general, yeah, they should all be trained relatively similarly. You can go up to slightly higher reps with the high pull more often though (like 5). But you should only ever be training 1-2 variations at any given time if you are using them for the athletic benefits, not doing them all at once.
A jerk isn't an OHP. Your r back shouldn't get tight from doing jerks. That said, it probably means your hyperextending your lower back when you press. Try flexing your glutes and not leaning back so far.
Could be fundementals are off like centering weight in center of feet before jerk. Also driving and extending sternum upward . Doing this and not hitting yoir chin with the bar takes alotbof patience and practice.If you are leaning back while jerking, you will place all the load on your spine, abd not center it on your hips and legs
Alec what are your thoughts if I ran a 3x5 like starting strength and replaced the squatting and barbell rows with reverse lunges and weighted chinups? just due to the direct carry over those 2 excersizes have to pitching
I would still keep some form of bilateral squatting in the program myself and then incorporate some form rotational work for the upper body (like swinging a sledge hammer into a tire,.various forms of medicine ball throws and tosses, that side to side thing where you have a med ball attached to a rope handle and you face away from a wall and then smash the ball left to right repeatedly). That sort of stuff. Additionally, I would try to incorporate at least a small amount of power cleaning or something similar.
Hey Alec if you don't mind me asking, what is your weightlifting total? Great vid, most people would benefit from those lifts and they're so much easier and simpler to pick up!
Yo Enkiri! Would you be willing to do a westside barbell training cycle for the fans? Chains, bands and alternating Max Effort and Dynamic Effort? And then test your 40 again?
Probably not, but mostly because I don't feel like spending all the money on the different bands and chains and shit hat you would need to be able to put together a proper training cycle haha.
snatches did nothing for my vertical i did them with plyos for over 5 yrs muscles justr get bit strong sore and thats it the Powerclean with the push jerks off the rack works the best for Jumpers but you need to make a video that actully teaches somebody to make gains on powercleans without doing snatches or regular deadlifts
Is the the difficulty of the more complicated form worth it? I'm a huge fan of paused reps or reps starting from the pins to accomplish the same thing theoretically, but have not done Olympic lifts for a comparable amount of time
Pause or pin reps wont even achieve the same benefit theoretically, for general person doing these lifts , perfect technique isnt neccessary , as long as the form is safe(good front rack or overhead position)
The lifts are.more difficult from a technical standpoint only. The physical adaptations that the simplified versions confer are just as good, so imo, unless you are looking to compete in the sport of weightlifting or you just "want" to be able to do a snatch or clean and jerk for it's own sake (in which case you would probably want to learn them from an experienced coach), then it's better to just stick with the simplified variations I've shown here.
Great advice on choice of lifts. Now he needs to show how to correctly do them. He swings the bar which will cripple your spine in the long run. The idea is to extend entire body upward using the hips upper back while maintaining rigidty of the entire core and glutes.
Well , let us break this down, since my initial statement should have been self explanatory. 1. You are not an experienced olympic lifting competitor, I am2. Lifting in a straight line is fundemental in olympic lifting.Swinging and hyperextending the back with weight will impinge discs3. You are not a weightlifting coach , I was and though don' t know it all, I was trained by champion olympic lifters. 4 lastly you did not pay your dues getting training by top people in the olympic lifting, this takes an honest effort and not just ego.
Don' t get me wrong I am admire your work ethic and obvious talent.But learn technique from someone who knows. That swinging is detrimental to your spine. Don' t take my word for it, ask the right people, put the ego aside
Hey Alec, the video is great and you absolutely have a point but...with power lifts you don't really absorb and produce force with high ROM🤷🏼♂️ like when you cut, decel with high speed or even sprinting there is a much more ROM in hips, ankles etc. so full Oly lifts might really get you strong for that, what do you think?
I don't remember what I said here because this video is really old lol in terms of learning how to abruptly eat large amounts of force.i am referring to the catch...immediately halting s heavy weight I'm the shallow squat position requires larger instantaneous force production than catching the same bar in a deep squat. If I said something about large ranges of motion I was not referring to the joints I was referring to the fact that the barbell must be pulled a much greater distance to catch it in the power position as compared to the full position. This a larger amount of work and requires a larger amount of power to be produced.
@@EnkiriElite 😆😆thanks for the reply🙏🏻🙏🏻 Yeah, you were just saying that doing Oly in power catch is enough, when I was wondering why don't do full ROM, because you can decel and accel from deep ranges, say you catching heavy Clean in full or almost full squat then you need to redirect this power and get up through whole range, so I asked if don't you think it's greater for athletes?😀💪🏻 I didn't check the date of the video at first 🤣🤣 maybe you changed your mind🤣 Do you do Oly now btw??
Hey man , right now i cant Squat or Deadlift .. so i wanna incline all of these Oly lifts cause its awesome and doable for me rn So do u mean 1-3 per week for each ? .. or 3 times means one day for snatch one day for clean and one day for the high pull ? Or these lifts can be done in the same day ? Like high pull and snatch in the same day ? .. and clean and high pull on other day maybe ?
One day for snatch, one day for clean, and one day for high pull. Or you could just do one of the lifts 3x per week if you want. You can set it up however you best see fit, but a frequency of 3x per week is going to be ideal for making progress.
@@EnkiriElite Thanks i am intending to program it that way yes .. one day for each lift .. and program the day as blocks : 1:Explosiveness 2: Strength 3: Accessories & variations 4: Isolations
@@EnkiriElite Ah, okay. I thought the audio was coming from the camera's end because of the room reflections that seem to be getting picked up. Either way, quality info as always.
@@wccrispy it's a multi-directional mic so it still picks up some sounds from around me. Probably should have gone with non multi-directional but oh well lol
So I am a football player, specifically offensive line. I always do olympic lifts but I messed up my knees and I now have tendonitis. I can still train but landing in a quarter squat position really aggravates my knees. Surprisingly atg squats dont really hurt. So should I just do snatch and clean pulls/high pulls in place of power cleans and push press and ohp over jerks? I still want to build explosiveness.
High pulls are a good choice, as are HEAVY kettlebell swings. I recommend building this loadable t-handle for swings: www.enkirielitefitness.com/blog/diy-kettlebell Other than that, if you can still drive through the legs without pain....which hopefully you can otherwise playing O-line is gonna be painful....then work the sled dude. Heavy sled pushing/dragging along with resisted sprinting. Can't beat that.
@@EnkiriElite yeah its weird my knees dont really hurt during exercise but if I do power cleans the next day Ill wake up and my knees will be throbbing. Everything else like sprints and plyos and the sled doesnt really hurt. So thanks for the advice man
@@AcceleratingUniverse that doesn't mean you just discount scientific literature The reason anecdotal evidence isn't worthwhile is because different people respond to different things, what works for one person may not work for another But scientific lifting principles remain the same for every person whether you respond well or not that well to it. I just don't agree with the idea presented in the intro
@@davidkelly1507 he isn't discrediting the concept of science, he's discrediting people like Athlean-X who claim to be "backed by science" when the cherry pick low n studies that they haven't even read. Self-experimentation is just as scientific btw.
If you want to learn how to squat just go ask lyle Macdonald and not stan efferding or klokov, I'm sure lyle the scientist and his studies will set you on the right path.
@@EnkiriElite Nah man. I'm asking because I'm genuinely just curious. I'm not into this picking sides between you and other UA-cam fitness guys. I appreciate your attitude twords getting you hands on tbe bar and getting after it. A lot to be said for that! It is obvious you know some shit too. But I appreciate mental work as well as physical. I do not have a degree. But I am an old man in a young man's job. I can only do it because of my background in weights (same attitude as you). I want out though. I want to learn something that will get me to move up. Sorry I came off as someone taking sides. I'm too old that shit lol
I feel like Olympic lifts are the most aesthetic and satisfying lifts to do but goddamn they're hard to do
Just started learning weightlifting 6 weeks ago. Extremely fun but also very humbling
What is the trophy in your pfp?
I've been doing rack jerks as a staple since puberty. All jokes aside, I've never been so motivated to train for power and speed.
Boys here's a tip from a guy who simultanously broke both wrists on a 275 clean & jerk, if you're tired af and a thicc chick is walking by, DON'T try to beat your PR by 30 lbs lmao. I said no matter what I'm catching this on my shoulders SIKE 😂😂😂
Daaamn I'm sorry bro, yeah th at sound kinda stupid in hindsight doesn't it?
Damn that sounds painful.
Hope u made a full recovery bro.
where's the calf raises and the preacher curl for athleticism? why are you saying such non-sense ?
People need to understand what you said in the beginning on their own. As Stan Efferding said- 'Your exercise science degree don't mean shit when there's 800 lbs on the bar'
Never heard that before, but I like it.
@@EnkiriElite hey guys I know that ur enthusiasts in training, but u need to improve your lifting technique, your movement is so unstable, unless you master the technique or don't do this kind of explosive training.
@@user-qx9tn2cy7l what do you mean?
@@EnkiriElite me too
@@user-qx9tn2cy7l wym?
If you aren't a sport and weightlifting scientist, then sport and weightlifting technician might apply.
Technician: an expert in the practical application of a science; a person skilled in the technique of an art or craft
I like that!
Yesterday I did your advised snatch grip high pulls for the first time.
Both I and the guy who did the workout with me have a sore upper back now :).
Hey Alec, this was a really well thought out well put together video, especially for anyone who has athletic goals outside of lifting. I’m sure anyone endeavoring to play any competitive sport who follows your suggestions, will see improvement in their play. Much love and respect brother
Thanks Peter! Hope all is well.
Love your videos coach!! Thank you
tbh this is really true, this quarantine since i dont have a squat rack i have been doing power cleans in order to be able to overhead press and squat and that have put a lot of mass in my traps and have made me recover and even progress in my deadlift. I wasnt a believer of power cleans but now i am.
Another awesome video keep it coming
I wouldn't dare to do any of these without someone coaching me, they are still so technical even when broken down into parts. Darn it!
So basically move heavyweight very quickly. I love it
Can't go wrong with that!
As a person who does olympic lifts , i agree completely with this video but also some other good olympic lift variations would be muscle snatch from floor or hang. Also if using olympic lifts for simply as a power exercise , there is no need to focus on form too much other than safe front rack for power clean/full clean and safe overhead position for power snatch/full snatch and jerk&push press variations . The intricacies of the pull technique(double knee bend, bar contact) is not that important for general person who is doing these lifts for power production and athleticism.
So what part would you say isn’t important if I’m training for power?
@@jayvee4165 moving more weight faster without getting hurt
Kinobody would say that you need just fast for powerful body so what about that ? lol
Kinobody is an airhead.
@@incoathwetrust4612 half pin of testosterone e a day, keep the muscle wasting away
I think that long loud thunder was God's way of telling you to pull from the floor.
Lol
Beast 🔥
Honestly I think the clean and jerk is easy enough to learn that it is useable for general purposes. The snatch not so much.
Nice
Alek question about the olympic lift variants. Suppse you progress a 5x3 for a while on power snatch and power clean but eventually stall. Should you reset the weights and build up again or is it that simple?
I agree totally, experience over qualifications. Knowledge is key.
Thanks Alec, ive always wanted a video detailing this. Also, random question, do you think is it possible to get stronger at the deadlift while cutting slowly? obviously this wouldnt work with like the bench or squat, but since deads are least correlated to weight gain
For sure man. How advanced you are at the lift to begin with and the degree of caloric deficit will dictate the ultimate outcome, but it's certainly doable.
One thing that was not clear to me: do you recommend doing all those 4 excercises with 5~8 Sets each with Triples? Great Video. Got me really excited on trying to add them to my routine
In general, yeah, they should all be trained relatively similarly. You can go up to slightly higher reps with the high pull more often though (like 5). But you should only ever be training 1-2 variations at any given time if you are using them for the athletic benefits, not doing them all at once.
I agree but my lower back gets super tight when I do OHP, and yes I'm engaging my core any advice?
A jerk isn't an OHP. Your r back shouldn't get tight from doing jerks. That said, it probably means your hyperextending your lower back when you press. Try flexing your glutes and not leaning back so far.
Could be fundementals are off like centering weight in center of feet before jerk. Also driving and extending sternum upward . Doing this and not hitting yoir chin with the bar takes alotbof patience and practice.If you are leaning back while jerking, you will place all the load on your spine, abd not center it on your hips and legs
Alec what are your thoughts if I ran a 3x5 like starting strength and replaced the squatting and barbell rows with reverse lunges and weighted chinups? just due to the direct carry over those 2 excersizes have to pitching
I would still keep some form of bilateral squatting in the program myself and then incorporate some form rotational work for the upper body (like swinging a sledge hammer into a tire,.various forms of medicine ball throws and tosses, that side to side thing where you have a med ball attached to a rope handle and you face away from a wall and then smash the ball left to right repeatedly). That sort of stuff. Additionally, I would try to incorporate at least a small amount of power cleaning or something similar.
Alec Enkiri Thanks for your feedback!
Your just Fuckin strong.
Hey Alec if you don't mind me asking, what is your weightlifting total? Great vid, most people would benefit from those lifts and they're so much easier and simpler to pick up!
I never did a meet but my best lifts back then were 110kg snatch and 140kg clean and jerk.
Yo Enkiri! Would you be willing to do a westside barbell training cycle for the fans? Chains, bands and alternating Max Effort and Dynamic Effort? And then test your 40 again?
Probably not, but mostly because I don't feel like spending all the money on the different bands and chains and shit hat you would need to be able to put together a proper training cycle haha.
Which olympic lift has the lowest technical rating
Probably the hang power clean
snatches did nothing for my vertical i did them with plyos for over 5 yrs muscles justr get bit strong sore
and thats it the Powerclean with the push jerks off the rack works the best for Jumpers but you need to make a video that actully
teaches somebody to make gains on powercleans without doing snatches or regular deadlifts
I learned to power clean now I can juggle 5.
Is the the difficulty of the more complicated form worth it? I'm a huge fan of paused reps or reps starting from the pins to accomplish the same thing theoretically, but have not done Olympic lifts for a comparable amount of time
Pause or pin reps wont even achieve the same benefit theoretically, for general person doing these lifts , perfect technique isnt neccessary , as long as the form is safe(good front rack or overhead position)
The lifts are.more difficult from a technical standpoint only. The physical adaptations that the simplified versions confer are just as good, so imo, unless you are looking to compete in the sport of weightlifting or you just "want" to be able to do a snatch or clean and jerk for it's own sake (in which case you would probably want to learn them from an experienced coach), then it's better to just stick with the simplified variations I've shown here.
Great advice on choice of lifts. Now he needs to show how to correctly do them. He swings the bar which will cripple your spine in the long run. The idea is to extend entire body upward using the hips upper back while maintaining rigidty of the entire core and glutes.
"maintaining rigidity of the glutes." You're going to have to explain that one to me Mr. Expert. You are quite the know it all.
Well , let us break this down, since my initial statement should have been self explanatory. 1. You are not an experienced olympic lifting competitor, I am2. Lifting in a straight line is fundemental in olympic lifting.Swinging and hyperextending the back with weight will impinge discs3. You are not a weightlifting coach , I was and though don' t know it all, I was trained by champion olympic lifters. 4 lastly you did not pay your dues getting training by top people in the olympic lifting, this takes an honest effort and not just ego.
Don' t get me wrong I am admire your work ethic and obvious talent.But learn technique from someone who knows. That swinging is detrimental to your spine. Don' t take my word for it, ask the right people, put the ego aside
Hey Alec, the video is great and you absolutely have a point but...with power lifts you don't really absorb and produce force with high ROM🤷🏼♂️ like when you cut, decel with high speed or even sprinting there is a much more ROM in hips, ankles etc. so full Oly lifts might really get you strong for that, what do you think?
I don't remember what I said here because this video is really old lol in terms of learning how to abruptly eat large amounts of force.i am referring to the catch...immediately halting s heavy weight I'm the shallow squat position requires larger instantaneous force production than catching the same bar in a deep squat.
If I said something about large ranges of motion I was not referring to the joints I was referring to the fact that the barbell must be pulled a much greater distance to catch it in the power position as compared to the full position. This a larger amount of work and requires a larger amount of power to be produced.
@@EnkiriElite 😆😆thanks for the reply🙏🏻🙏🏻 Yeah, you were just saying that doing Oly in power catch is enough, when I was wondering why don't do full ROM, because you can decel and accel from deep ranges, say you catching heavy Clean in full or almost full squat then you need to redirect this power and get up through whole range, so I asked if don't you think it's greater for athletes?😀💪🏻 I didn't check the date of the video at first 🤣🤣 maybe you changed your mind🤣 Do you do Oly now btw??
Hey man , right now i cant Squat or Deadlift .. so i wanna incline all of these Oly lifts cause its awesome and doable for me rn
So do u mean 1-3 per week for each ? .. or 3 times means one day for snatch one day for clean and one day for the high pull ?
Or these lifts can be done in the same day ?
Like high pull and snatch in the same day ? .. and clean and high pull on other day maybe ?
One day for snatch, one day for clean, and one day for high pull.
Or you could just do one of the lifts 3x per week if you want. You can set it up however you best see fit, but a frequency of 3x per week is going to be ideal for making progress.
@@EnkiriElite Thanks i am intending to program it that way yes .. one day for each lift ..
and program the day as blocks :
1:Explosiveness
2: Strength
3: Accessories & variations
4: Isolations
Regarding audio: If you have an old smartphone, record audio with a headset while doing a test video and compare the results.
I have a little lapel mic and I used a noise reducing software which helped to drown out a lot of the thunder.
@@EnkiriElite Ah, okay. I thought the audio was coming from the camera's end because of the room reflections that seem to be getting picked up. Either way, quality info as always.
@@wccrispy it's a multi-directional mic so it still picks up some sounds from around me. Probably should have gone with non multi-directional but oh well lol
@@EnkiriElite Yeah, and mics start getting expensive the bigger and better they get.
Nice channel. Try to not work so much with the arms in your lifts.
Dude is that a 190 kg clean and jerk!????
Lol no or I would have been in the Olympics. My best clean and jerk was 140.
So I am a football player, specifically offensive line. I always do olympic lifts but I messed up my knees and I now have tendonitis. I can still train but landing in a quarter squat position really aggravates my knees. Surprisingly atg squats dont really hurt. So should I just do snatch and clean pulls/high pulls in place of power cleans and push press and ohp over jerks? I still want to build explosiveness.
High pulls are a good choice, as are HEAVY kettlebell swings. I recommend building this loadable t-handle for swings: www.enkirielitefitness.com/blog/diy-kettlebell
Other than that, if you can still drive through the legs without pain....which hopefully you can otherwise playing O-line is gonna be painful....then work the sled dude. Heavy sled pushing/dragging along with resisted sprinting. Can't beat that.
@@EnkiriElite yeah its weird my knees dont really hurt during exercise but if I do power cleans the next day Ill wake up and my knees will be throbbing. Everything else like sprints and plyos and the sled doesnt really hurt. So thanks for the advice man
If you are not getting roasted on infinite elgintensity channel then you are good.
"why would I care about empirical research when I have my own anecdotal evidence to use myself" lmfao
I'm a real scientist and most "empirical research" is not as empirical as you think it is
@@AcceleratingUniverse that doesn't mean you just discount scientific literature
The reason anecdotal evidence isn't worthwhile is because different people respond to different things, what works for one person may not work for another
But scientific lifting principles remain the same for every person whether you respond well or not that well to it. I just don't agree with the idea presented in the intro
@@davidkelly1507 he isn't discrediting the concept of science, he's discrediting people like Athlean-X who claim to be "backed by science" when the cherry pick low n studies that they haven't even read. Self-experimentation is just as scientific btw.
@@AcceleratingUniverse I got who the dig was aimed at, I just think he's wrong lmao, we can agree to disagree as that point was pure speculation
If you want to learn how to squat just go ask lyle Macdonald and not stan efferding or klokov, I'm sure lyle the scientist and his studies will set you on the right path.
What is your degree? If I may ask.
The degree I have is irrelevant to exercise science, if that's what you're getting at.
@@EnkiriElite Nah man. I'm asking because I'm genuinely just curious. I'm not into this picking sides between you and other UA-cam fitness guys. I appreciate your attitude twords getting you hands on tbe bar and getting after it. A lot to be said for that! It is obvious you know some shit too.
But I appreciate mental work as well as physical. I do not have a degree. But I am an old man in a young man's job. I can only do it because of my background in weights (same attitude as you). I want out though. I want to learn something that will get me to move up.
Sorry I came off as someone taking sides. I'm too old that shit lol
I bet your degree is business?