The USA Weightlifting Podcast: Recent Episodes
USA Weightlifting
This is the official Podcast of USA Weightlifting. Spend some time with hosts and Olympians Cheryl Haworth and Chad Vaughn as they interview the athletes and coaches you want to hear and learn from, and review the competitions you want to know about. You will be able to draw inspiration and motivation from their collective personal stories and experiences, as well as always leave with at least a few immediately applicable tips from content that will range from training to technique to competition readiness and strategies. We here at USA Weightlifting are very excited to provide this to the weightlifting community and other interested parties, and we are thankful for the opportunity to further support the sport that we all love! We appreciate you listening and hope you enjoy!
Today we are talking about how you can exaggerate your key positions in different ways to help increase mobility, comfort, and strength within those positions, and for your Olympic lifts as a whole. Enjoy the show!
Barbell Mobility Warmup Complex
https://youtu.be/BntQf9v3VPs?si=Lb8BIOx-cL7uLOFc
*5 reps for each exercise with an empty bar
Good Morning
Back Squat
Back Rack Elbow Rotations
Behind Neck Press and Stretch
Overhead Squat
Front Squat
Romanian Deadlift
In this episode we are breaking down how we suggest to hold and support the bar overhead with your upper body. This includes what we consider supporting and best distributing the weight, versus muscling the weight and/or more so isolating certain areas of the body, with the actions and positions of the wrists, elbows, shoulders, and scapulas. Tune in to hear our perspectives on what are some debatable points of performance. Enjoy the show!
In this recording we consider foot stability and how it might affect your lifting. Tune in to hear how you can assess and address any potential lacking in this area through barefoot observations and exercises. Enjoy the show!
Today we talk about the calm, presence, and focus you should have for optimal lifting and performance. Tune in for our perspectives and suggestions on how you can obtain and hone these critical characteristics and skills. Enjoy the show!
In this episode we are discussing an exercise we are calling a “pull under”, which can be performed with the clean or the snatch grip, and is one of my favorite exercises and one I’ve made an adjustment to, to add to my own teaching progressions. Tune in to hear about the purpose of the modification, and all the ways you can benefit from isolating the pull under portion of your lifts. Enjoy the show!
In this recording we are considering how combining cleans and snatches together in the same set as a complex might help overcome faults that are isolated to one lift or the other. Tune in to hear how you can give this a try in your own training if you feel it is indicated. Enjoy the show!
Today we are circling back around to considering the benefits of Bodybuilding towards your Olympic lifting potential, as well as your health and longevity as an athlete and human. Tune in to hear our updated and additional suggestions on the topic. Enjoy the show!
Today we are giving terms and defining the portion of the lift where the greatest speed is in need, which includes your body reaching its highest point before going under the bar, as well as the pulling of your body under the bar and the subsequent lockout. Hence, finishing the “pull” of the lift. Additionally, we discuss how and why at times we can feel off or slow through this range, and give some considerations on how you can and when it will, or should, feel better. Enjoy the show!
In this episode we are considering the importance of the power clean when it comes to your potential in the clean, and your overall Olympic lifting ability. We give our takes on athletes who might need to do more power cleans, and those that might need to do less or even none at all. Additionally, we suggest some ways to incorporate them into your training, as well as some standards that would benefit you to adopt. Enjoy the show!
In this recording we are talking through our experiences with the common occurrence of knee pain, and give some suggestions on how you can consider navigating through, if it is ever an issue for you. Enjoy the show!
Today we are discussing what we feel is the most common mobility issue present in the community, how you can assess and gauge where you might be in this area, and some examples of some work you can put in to help increase your range of motion if needed. Enjoy the show!
Today we are bringing in the New Year with a conversation about how we should all be reflecting on where we were, what we were working on, and what we accomplished through 2024, and where we want to go now. The Holidays are past us all now and it is time to get back to work, and Cheryl and I have included examples and thoughts of more complexes you can try and perhaps use to continue striving to perfect your technique and to help you reach your goals here in 2025. Enjoy the show!
In this episode, we are talking through some suggestions to help us all navigate our training and health through the Holidays to finish out the year the best and strongest we can. Enjoy the show!
This week we are digging deep into the vault and re-releasing an episode we originally recorded in July of 2018 with an absolute GOAT of our sport, Artie Drechsler. Tune in to learn more about this individual who has done so much for our sport, and a ton about the general history of weightlifting. Enjoy the show!
Today, following a little detoured conversation about some of our current superstars American athletes, we discuss how not contacting your body with the bar in the clean or the snatch can be used as a beneficial drill for SOME athletes. To fully grasp this concept, and if it might be an option for you to use to help optimize your movement, you have to understand the importance and the how to actually contacting your body and why it is an optimal advantage, and that not contacting is only a drill for only a small percentage of athletes to use. Enjoy the show!
n this recording, we are talking about the unconventional exercise called the “Clerk”. At first glance, this can look like someone just performing the clean and jerk incorrectly, or at least rushing it to an extreme extent. If that doesn’t give enough of a hint as to what this exercise actually is, tune in to hear the specific description of the movement, and the great purposes it can hold. Enjoy the show!
Today we are excited to cover a suggestion from another listener; what to do when an athlete is using old or improper maxes to take percentages off of. Tune in as we delve into how this might affect the athlete and the program, and suggestions you can make or conversations you can have with yourself or your athletes to ensure an understanding of why one should use current and correct numbers. Enjoy the show!
In this episode we are debating on whether or not lifters should hold onto their hookgrip within the reception of the clean, as well as considering the use of the hookgrip, or even a full grip within front squats. Tune in to hear our thoughts and tips on the topic. Enjoy the show!
In this recording, we are fulfilling a listener’s request to discuss overthinking. Specifically, how it can negatively affect an athlete’s lifting and progress, and what might help to overcome the issue. Tune in to hear our perspectives on the topic. Enjoy the show!
Today, Cheryl is telling us about her experience as an NBC commentator for the Olympics, as well as gives some general observations and tells us a few stories involving a few of the moments that stuck out the most to her. Additionally, we navigate through an overview of the performances of our own amazing athletes who all represented Team USA so strongly. Enjoy the show!
In this episode, we are delving into what is the base of any weightlifting training plan; squat programs. There are many to choose from of course, but tune in to hear the specifics of six squat programs that I’ve done regularly in my career as an athlete and coach with much success. I hope that some of you may give at least a few of them a try. Enjoy the show!
In this recording we are talking about when it is most appropriate to give a cue, when it is most appropriate to use a drill, and when and how both might be needed to help change, solidify, or optimize your movement. Enjoy the show!
In this episode, we are considering the occurrence of jumping to one side or the other when a lifter receives their snatches and cleans. Is this something that YOU do in your own lifts? Tune in to learn why this might be happening, and what you can do to begin to address it. Enjoy the show!
his week we are recapping and giving our thoughts on Nationals week, which took place recently through mid-June, from a commentator’s perspective. It was a great week and a great meet with lots of good, consistent, and big lifting, and it was a pleasure to take part and now unpack here. Enjoy the show!
In this recording we are giving some examples of scenarios that may unexpectedly pop up in competition that athletes and coaches will need to adapt to and overcome to have a chance at getting the most out of the day. Tune in to hear our recommendations and a few stories from some of our own experiences. Enjoy the show!
This week we are talking about complexes, which are combinations of different variations of a snatch, a clean, or a jerk. Tune in to hear why you might use them in your training, and how you can implement them into your warm ups with purpose. Enjoy the show!
Snatch Specifc Warm Up Complex (empty bar)
2 Rounds
-Round 1 to be done barefoot
1 round = 5 reps each of:
-Snatch Grip Romanian Deadlift(pause briefly above knee)
-Muscle Snatch Strict (standing)
-Power snatch from above knee
-Overhead squat
-Snatch grip sots press (or press behind neck from standing)
Snatch Warm Up Complex (weighed, building to working sets)
-Snatch w/Pause Above Knee + Overhead Squat + Snatch
NOTE: Perform this complex as your first 3-5 warm up sets; pause in bottom of each overhead squat for 5-10 seconds.
In this episode we are considering the benefits of having a training partner or training with a group, as well as some benefits to training completely alone. Tune in to hear about our experiences in both settings, and our recommendations on the topic. Enjoy the show!
In today’s recording we talk about how it is easy, especially for a newcomer, to look at a lift and just see general speed or strength, or a made or missed attempt. But, if someone is trying to learn and best understand the Olympic lifts, where should or can they direct their eye when observing a snatch, clean, or a jerk? What should they notice? What is most important? Tune in to hear our suggestions on the topic. Enjoy the show!
In this episode we’re excited to announce that the 2024 Olympic Team has been named! Along with stating exactly who you can expect to see on this premier stage, we tell a few stories about our own journeys of chasing the Olympic Dream, and how the processes have changed. Enjoy the show!
In today’s recording we are considering how difficult weightlifting is in general on an individual basis. Is it harder for some athletes than others when it comes to technique, training, and ultimately lifting heavy? Do some athletes have to do something extra special to lift heavy and then recover from those efforts whereas for others its just all easy? On this topic we want to provide our perspectives to hopefully limit any negative comparing that could hinder your mindset and limit your progress. Enjoy the show!
In this episode we are talking about the imperativeness of being able to stack your body and the bar in your key support positions. If this straight line is not seen in your lifting, it is important to understand whether it is a lack of awareness or knowledge, something missing in your technique, or limited mobility. Tune in to hear our definition of what a good stacked position is, and how to create it and hone it. Enjoy the show!
Today we are explaining why we feel that if you are jumping forward ANY AMOUNT when you receive your snatches or cleans, you are not moving as efficiently as you could be. Be sure to check where your feet are landing in relation to where they are starting to know if you are in need of some attention in this area, and tune in to to understand the potential root causes of jumping forward and some suggestions on how to stay more centered. Enjoy the show!
In this episode we are trying to inspire you to check your speed. Are you taking your time enough in the set up? Are you initiating the movement at a rate that you can maintain tension, position, and overall quality throughout the remainder of the lift? Tune in to hear our suggestions on how, where, and why to potentially SLOW yourself down! Enjoy the show!
In this episode we are discussing the involvement of school-aged kids in our sport, how one could partake in that type of recruitment, and how to inspire them and set them up to continue lifting. Tune in to hear our perspectives and recommendations on the topic. Enjoy the show!
Today we’re answering one of the most common questions that we get from athletes as coaches, which is, “when should I compete?” With this, they are asking, and perhaps you are wondering yourself, if we think that they are READY to compete. Tune in to hear our thoughts on what you should consider when you are thinking about jumping into your first competition. Enjoy the show!
In this first episode of the new year, we are talking about the act of setting goals, specifically in the year of 2024. We consider the basics of setting goals in weightlifting in general, but also how it might be different, or what types of things we might all need to be aware of as we are planning out what we’d like to accomplish now, versus 10 or 20 or 30 years ago for example. Tune in to hear our perspectives on the topic. Enjoy the show!
In this episode we are discussing the portion of the snatch and clean that begins when the bar is at the level of the knees, and ends once the bar reaches the hips, or rather, the “power position”. This small segment is known by many in the community as the “scoop”, since done correctly, a scooping action can be perceived as the knees maneuver underneath and forward of the bar as it rises to the hips. Tune in to hear more about the desired action through this range and how you can work to perfect it. Enjoy the show!
Today we are once again talking about the jerk. Specifically, we compare the styles of the split jerk, the power jerk, the push jerk, and the squat jerk. What exactly are each and what are their benefits, advantages, and disadvantages; and which might be best for you? Enjoy the show!
In this episode we are considering the benefit of Bodybuilding, in the sense of isolating different areas of the body with specific exercises and rep schemes, for your Olympic lifting potential and insurance as an athlete. Tune in to hear our general recommendations on how you can incorporate this concept into your training. Enjoy the show!
In our recording today we are fulfilling a listener request to cover the split position. We discuss and give each of our own suggestions on how to find it, what leg should go forward and what leg should go back, load distribution, and overall optimal characteristics of this distinguished position within the split jerk. Enjoy the show!
In this episode we are discussing a few of our favorite accessory exercises as examples of how important it is to include accessory exercises in general in your training plan. This includes a definition of what these exercises actually are, compared to the more common core exercises you typically see in a weightlifting program, and how you can incorporate them. Enjoy the show!
In our recording today we are talking about the phenomenon of missing a snatch behind on your first attempt, then missing it in front on your second attempt, before finally hitting it right down the middle for a solid make on your third. We consider how and why this happens, and how you can be prepared to put a halt to it before this all too common, strong pattern takes over your competition or training session. Enjoy the show!
In this episode we are dissecting the front rack position. We consider how your grip width lends to it being less or more effective, and also confirm a method you can use to measure and optimize your clean grip. Additionally, we offer some thoughts on how to progress into any necessary adjustments. Enjoy the show!
In this episode we are defining and giving specific characteristics to the extension position within the snatch, clean, and even the jerk. As a preview, the extension position is the highest point your body reaches before pulling your body under the bar in the snatch and clean, or pushing under in the jerk. Tune in to hear more about this critical position and execution point from our perspectives and how you can improve upon it. Enjoy the show!
In this episode we are talking about the struggles that most all of us will have at some point in competition, or training, and the factors involved that might contribute to them. In the end we want to do the best we can to eliminate excuses, but also understand that excuses, or reasons why you might not have done as well as you wanted, are actually real and legitimate factors to our lack of success. So, we must accept this concept and recognize the reasons for our misfortunes so that we can use them as lessons. With this information and the experience you can take steps to make sure that you don’t have the same “excuses” to fall back on as why things didn’t go the way you wanted in the future. Enjoy the show!
In this episode we are joined by Coach Edward Baker of Voodoo Weightlifting to talk about the Frog Stance. The Frog Stance can be used in the set up of the snatch and clean and the characteristic “frog” look is created with the heels touching while the toes and knees are turned out. Though it is uncommon to see, especially on the elite level, we explore the possibility of it being a good option, or even optimal for some athletes. Enjoy the show!
In this episode we discuss how competitions PR’s differ from training PR’s, and also how they relate. Listen in to hear our perspectives on how you can use both pieces of information to help you reach your goals. Enjoy the show!
Today we are considering how realistic it is for masters athletes to bread personal records? Should a coach ever tell them it is not likely if such a pursuit is potentially hindering their progress and goals in other areas? As you will hear, we feel there are a number of factors at play here, and ways to keep motivated and on track for your best results whether those are PR’s or not. Enjoy the show!
In this episode we discuss the early arm bend, and whether or not it is wrong, ok, or it depends. Tune in to hear our opinions and recommendations on the topic. Enjoy the show!
Today we are considering whether or not it is ok to jump back when you receive your snatches and cleans? Many athletes consistently jump back only an inch or 2, and others jump back random amounts from rep to rep. So, how much is too much, and how can one find and develop some consistency with where their feet are landing in relation to where they started at the beginning of the lift? Tune in to hear our perspectives and recommendations on the topic. Enjoy the show!
Today we are talking about that uneasy sensation that comes with lack of oxygen or energy, that most of us have felt after a heavy clean. Maybe you see spots or darkness begins to close in, and you’re not quite sure whether to try and save your lift or just dump the weight forward. If this is a regular occurrence for you, it’s worth considering possible roots to the issue, as well as trying out any of our suggestions within this recording. Enjoy the show!
Today we are attempting to explore the consideration of what it feels like to snatch and clean and jerk heavy. Ultimately each athlete will have their own perception on the concept and what it feels like to them, so through the thoughts that we both share, we hope to inspire you to first think about what it feels like to you. Additionally, is there anything you can take from what we’re saying that can perhaps help you shift your perspective to something more beneficial to your lifting? Enjoy the show!
Today we are zoning in on the lift off of the snatch and clean, which is the segment between your start position where the weights on the ground, up to the bar reaching the level of above the knees. Tune in to hear our perspectives on this critical piece of your lifting, and our suggestions on how to see it and execute it with the action of squatting in mind. Enjoy the show!
Today we are considering the idea of there being no such thing as a bad training day. Of course we all have days where we are more tired than others, weights feel heavier than usual, we are having a harder time focusing, or we just can’t seem to make our lifts. But, does that mean we have to fall into those circumstances and allow all the negativity that comes with labeling a day, or training session as “bad”? Absolutely not! Tune in to to hear our perspectives and stories on the matter, and a few considerations and tips you can use to turn your so called bad sessions into good ones when needed. Enjoy the show!
Today we are bringing you another episode in our weightlifting pet peeves series, and with this one we are talking about those that might be over-prioritizing prep work or any other aspect of the process that de-emphasizes or belittles the core working portion of your training. In other words, the sets, reps, and time with the key loaded barbell movements that you have actually set your highest goals with. It might be worth examining what you are currently spending your energy on and if perhaps you can find better balance through re-prioritizing the grind. Enjoy the show!
In this episode, we are covering the “hip snatch”, which is also known as the “high hang snatch”. Specifically, we will discuss how to appropriately snatch from the hip in general, as well as on an individual bases, to get the best transfer into your regular snatch and to help increase your overall Olympic lifting ability. Enjoy the show!
Today we are considering ways that you can improve your overall coordination as an athlete, and optimize your timing with the Olympic lifts. Coordination being the way all of your muscles through your body are working together, and the amounts each are contributing, to perform certain actions within the movement at the optimal times. If you are having trouble with your timing within your Olympic lifts, or being able to make certain changes to your technique, it might be an issue with your coordination that needs to be addressed on a base level. Tune in to hear our perspectives on these critical components of your lifting. enjoy the show!
In this episode we are talking about the how and why of snatch pulls and clean pulls. “Pulls” are essentially an assistant exercise to the snatch and clean that work on varying portions of those lifts, anywhere from the floor up through full extension of the body. The lifter might execute a shrug of the shoulders and extension of the ankles to come up on the toes to mimic full extension; and pulling action with the arms can be added. Needless to say, there are many different variations of a “pull” and it’s important to understand how much you should be mimicking the regular snatch and clean, or even modifying them or exaggerating certain actions to help make changes and gain strength on an individual basis. Tune in to hear our perspectives and recommendations on these exercises. Enjoy the show!
Today we are joined by Edward Baker of Voodoo Weightlifting to talk about the life and passing of Coach John Coffee.
A pioneer in the sport of weightlifting, John Coffee died on Jan. 22, 2023, at the age of 76. Coffee dedicated more than a half-century to advancing Olympic-style lifting, running the storied Coffee’s Gym from 1980 to 2017 out of Marietta, Georgia. The USA Weightlifting Hall of Fame member is credited with helping develop competitive weightlifting for women in the United States, with his efforts being noticed and admired around the globe as well. The 19-time women’s team champion at the USA Weightlifting National Championships, Coffee’s Gym trained the athletes responsible for 36 of the first 65 medals won by U.S. women at the IWF World Championships. Coffee’s pupils included Olympian Robin Byrd Goad, the most decorated U.S. weightlifter in history with 20 world medals to her name, and fellow world medalists Colleene Colley, Sibby Flowers, and Carla Garrett.
Tune in to hear more about this true legend of our sport. Enjoy the show!
Today we are discussing how to create back tension and the correct angle in your start position, and how to maintain both from the floor to the knee. It is common to see athletes lose one or both of these through this range in the lift, and left uncorrected can leave kilos on the table. Keep in mind that some athletes let the hips rise purposefully and we’ll cover the why of this in this recording, as well as how to examine yourself to help determine any adjustments you might need to make. Enjoy the show!
Today we’re talking with Shane Rothlisberger of Versalifts about how elevating your heels can improve your lifting. This of course happens when we wear our weightlifting shoes, but additional elevation can be added with plates or any other elevated surface for warm up and drilling purposes, or with heel inserts to help you get into more efficient and effective positions. Keep in mind that this is NOT a replacement for the mobility work that we should also be doing, but it is a very necessary part of the most effective equation that is meant to help us reach our potential. Tune in to hear our personal success stories and strategies on the topic. Enjoy the show!
In this episode we’re talking about distractions and how if we let them, they can have varying extents of control over our training and competitions. We share stories of how we ourselves have let distraction take us over in the past, and how we have navigated around it. We hope these examples and our suggestions can help shed some light on the things that might be distracting you and taking away from your progress and potential, and how you can take a step or 2 towards overcoming. Enjoy the show!
As 2022 comes to a close, we’re taking this time to reminisce on the few key lessons we’ve learned over the past 12 months. It’s been an honor to have your continued support of the USA Weightlifting Podcast and we’re even more excited for the year to come. Tune in for another episode of technique talk and some of our yearly recaps! Enjoy the show.
This episode will help you better understand deload weeks and how to read your body throughout to optimize your training.
We are joined by Hannah Tatro of TrueCoach to help us cover this topic. TrueCoach is the official coaching app of USA Weightlifting, and is an innovative, all-in-one platform built for both coaches and athletes alike. Don’t let using metrics and tracking your workouts be a missing ingredient in your training! Tune in to learn more about how TrueCoach can help you get the most out of each session.
https://truecoach.co/
Weightlifting straps are a great accessory for weightlifters when it comes to lifting heavier weights, or even training for hypertrophy – but you shouldn't be relying on your straps for all your attempts.
In this episode of the USAW Podcast we’re going over the do’s and don’ts for weightlifting straps. Tune in to learn more about when you should use them, when you shouldn’t, and why it matters.
Enjoy the show!
This week on the USA Weightlifting Podcast, Coach Danny Camargo joins the crew to talk about analyzing your lifting videos.
Recording and analyzing your lifts is a great way to tweak and improve your lifting technique but at what point does it become a hindrance? In this episode we’ll be looking at when you should and shouldn’t be recording your lifts.
This week on the USA Weightlifting Podcast we’re taking a quick dive into what it means to take the “slack out of the bar”. In this episode we’ll be explaining how taking the slack out can help initiate weight from the ground more effectively and the steps required to eliminate it.
Enjoy the show!
WodProof is the leading community driven mobile app for athletes looking to record workouts, review training, and compete with athletes all over the world.
In this episode we’re talking about mobility. WODProof allows you to test and improve your mobility like nothing else before. Tune in to learn more about mobility specific to olympic lifters and how you can start using WODProof today. Enjoy the show!
This week on the USA Weightlifting Podcast, we are joined by Coach Danny Camargo. In this episode we are taking on a special listener request, on how to use lifting blocks.
Lifting blocks allow the barbell to be placed at a variety of heights enabling you to hone in on specific segments of your snatch, clean, or pulls. Tune in to learn more on when you should introduce blocks into your training, how to set the appropriate height, and some of the important standards to consider when using blocks.
Enjoy the show!
Vitargo is a revolutionary life source of energy used by Olympians and elite athletes. In today’s episode we’re joined by Vitargo CEO, Bernie Wooster, to discuss the fastest body fuel supplement on the market.
Tune in to learn more about the importance of nutrition, why feuling is important, and how you should be refueling for training vs. competition. Enjoy the show!
Calicure is a hand file that allows you to safely remove your calluses without removing too much while preventing ripping and tearing of your hands to ensure that you’re always ready and healthy to compete.
In this episode of the USA Weightlifting Podcast Chris Vignaud joins us to discuss why hand care is so important especially in the sport of weightlifting and how you should be treating your hands to prevent rips and tears. Enjoy the show!
Welcome back to part 3 of our Coaching Etiquette series with Coach Danny Camargo. In this episode we’ll be covering the topic of content creation from both the athlete perspective and the coaching perspective. What do you do when your athlete starts making changes to their program based on content they’re seeing online and how can we as coaches be more cognizant of the content we’re putting out? We’ll be answering all those questions and more!
Coach Danny Camargo joins the USA Weightlifting Podcast once again for part 2 of the Coaching Etiquette series. This week we’re continuing the conversation from the perspective of coaches’ code of conduct and clubs within the given area. Enjoy the show!
Joining the USA Weightlifting Podcast this week is none other than Danny Camargo. Danny is a Senior International Weightlifting Coach with USAW and definitely one of our favorite guests on the show. This week we’re talking about coaching etiquette and some interesting scenarios both athletes and coaches can find themselves in during competition including sharing warm up platforms, composure, communication, and what to do about the two minute clock. Enjoy the show.
This week on the USA Weightlifting Podcast we’re diving into another assistance lift, the no-foot-snatch, also known as, the no-jump-snatch. The no-jump-snatch is a technique-oriented movement that can be used to improve certain elements of the snatch. In this episode we’ll be going over exactly when, where, and how to use it in your programming. Enjoy the show!
This week on the USA Weightlifting Podcast Cheryl and Chad are breaking down a modified version of the Front Squat – the Frankenstein Squat AKA the Zombie Squat, and how it can help you perfect your technique. Tune in to learn more about this squat variation and its benefits including when and why to use it and how to perform a Frankenstein Squat.
Today we’re joined for the first time by Jackie Berube-Black. Jackie, was an Academic All-American gymnast at the University of Wisconsin – La Crosse. She also competed one year on the varsity men’s wrestling team in the 118 pound weight division. After college she wrestled on the USA Women’s National Wrestling Team and won a silver medal at the World Championships in 1996. In 1998 while working as a strength and conditioning coach at Northwestern University she shifted her focus to weightlifting.
From there and in this sport she became a 6-Time National Champion, many time representative of Team USA on the international stage, 2005 Pan American Champion, former American Record Holder, and now member of the USA Weightlifting Hall of Fame.
In this episode we talk about her athletic journey through all of the different sports she was very successful in, and how this all led to her hew position with USA Weightlifting where she is coaching and leading our Youth! Enjoy the show!
In honor of pride month, we’re excited to introduce gym owner, Kurt Roderick. Kurt is the owner and head coach of Murder of Crows Barbell Club, an all inclusive, premiere training hall located in New York City. Kurt’s welcoming environment has led to increased participation in our sport and we couldn’t be more grateful.
Joining Kurt in today’s episode are Gayge, Holly, and Annalisa, who share their personal stories on how the club and the sport of weightlifting have impacted their lives. Enjoy the show!
Links from the show:
www.murderofcrowsbarbell.com
Joining the USA Weightlifting Podcast, we have Dean, Monica, and Meena from one of the coolest apparel companies out there, Kinda Fit Kinda Fat, LLC. KFKF is a community dedicated to those who love fitness and food! They are also the official body diversity sponsor of USAW. For more on this community or to check out their gear be sure to head to their website, enjoy the show!
Resources:
www.kindafitkindafat.com
For this week’s episode we are joined once again by USA Weightlifting’s Senior Director of Sports Performance, Coach Mike Gattone. Coach Gattone talks us through a recap of the recent Junior Worlds where our Men’s team placed 3rd, and our Women’s team WON the team title! Included in the conversation is some explanation to some new statistics that are being gathered on our international teams, and what is being done with the information to help Team USA in our continued striving to be THE BEST! Enjoy the show!
Today we are back with our THIRD episode in the ongoing series of pet peeves in weightlifting. We obtained this specific annoyance from an Instagram poll where there was a common complaint for ego lifting. Ego lifting includes loading too much on the bar too soon and not taking the time to first progress in technique, constantly missing reps or forcing ugly makes in training, taking percentages off of numbers you’ve never even had on the bar before, and so on. Tune in to hear our own ramblings on the issue and what we feel can be done about it. Enjoy the show!
Today as we’re talking to Phil Andrews for the last time as our CEO. As many of you may already know, Phil will be stepping away and moving on to other ventures. Please join us in saying thank you and good-bye to this individual that has made such a positive impact in so many ways within USA Weightlifting and the Sport of Weightlifting in general through his tenure. Enjoy the show!
We have yet another Quick Tip for you today, this time for the clean. Whereas with our last quick tip on the snatch we talked about confirming the beginning of the lift; the start position, today for the clean we’re talking about ensuring that you’re getting to the end of the lift from extension most efficiently and effectively; and this is zoning in the pull under portion of the lift. In this episode we discuss how there is a requisite level of mobility to be able to do this optimally, but also how it is all about timing.
Additionally, we reason why we believe you should NOT move your elbows “high and to the outside”, AND why you should STOP worrying about and trying to move your elbows around fast. Enjoy the show!
Related Demo Videos:
Slow Motion Clean Pull Under: https://youtu.be/1TNnakxRRrY
Clean Pull Under (regular speed; FAST): https://youtu.be/6wkVyicTUKc
We have another Quick Tip for you today, and with it we are aiming to bring your extreme attention to the start position, as well as the first inch of the lift off of the ground. It is common to see athletes with their hips set too high in the start position, and/or for them to lose the best characteristics as the initiate. Tune in to learn what you should FEEL when you’re in the right position, and how you can work on solidifying through this range. Enjoy the show!
This week on the USA Weightlifting Podcast we are joined by USAW’s very own Pedro Meloni and JP Nicoletta to recap the recent 2022 NAO Series 1 and the 2022 National University Championship. There were an unprecedented amount of broken records during this competition, including being declared the largest strength competition ever. Tune in for more about the events and some highlighted performances.
This week on the USA Weightlifting Podcast we’re joined by Sr. Director of Sports Performance, Mike Gattone, and National Teams Director, Lorene Halford, for our quarterly high performance update. In today’s episode both Mike and Lorene are here to talk about some strategies for USAW’s top athletes, potential challenges after 2024, and the hopeful inclusion of Weightlifting in the Olympics beyond that.
In honor of Oscar Chaplin III we are rereleasing this episode that we did with him almost 4 years ago now. The 2-Time Olympian passed away recently on Saturday, February 5th at the age of 41.
The family lost a cherished brother and son. Many of us lost a teammate and a friend. We at USA Weightlifting and the community lost a superstar, an idol, and one of the best weightlifters in US history!
We are thankful that with this recording we can hear his contagious laughter and FEEL the positive energy and light that he always had. If you knew Oscar, we think that this is what you will like most about this episode. If you didn’t know him, THIS is what you should most attribute to the Champion.
Please join us in remembering our friend!
Avery Owens is a multiple time international medallist for Team USA and is heading into her final year as a junior. In today’s episode she shares some of her most recent successes as well as some common stereotypes and misconceptions about weightlifters. If you enjoyed this episode please leave us a review and share it with a friend!
Welcome back for another quarterly Phil-in episode on the USA Weightlifting Podcast. This week USAW CEO, Phil Andrews joins us again for some general updates and current happenings within the organization as well as his perspective on weightlifting being in or out of the 2028 Olympic Games. Enjoy the show!
This week on the USA Weightlifting Podcast we’re joined by the Director of Events and Sponsorships, Pedro Meloni and the Director of Coaching Education, JP Nicoletta. In Today’s episode we’re going through a full recap of the North American Open Finals in Denver, Colorado as well as the highlights and controversies of the event. Tune in for more details about what’s to come in the new year. Enjoy the show!
Max Newlon is the CEO and President of FocusCalm, an EEG headband and app designed to help you reduce stress, control your mindset, and improve your overall performance. In this episode Max talks about brain training, the power of neurofeedback, as well as tips on how you can learn to remain calm in high stress situations.
If you enjoyed this episode please leave us a review and share it with a friend!
This week on the USA Weightlifting Podcast we’re shifting our awareness to your breathing. In today’s episode we’re sharing some quick and easily applied breathing techniques that are sure to improve your jerk. If you enjoyed this episode please share it with a friend and leave us a review!
Sponsors:
www.RomWOD.com - Optimize Your Performance
Pedro Meloni is the USAW Director of Events and Sponsorships. In today’s episode we’ll be discussing the upcoming North American Open Series Finals in Colorado, as well as what to expect for athletes, coaches, and spectators. If you enjoyed this episode, please be sure to leave us a review and share it with a friend!
Sponsors:
www.RomWOD.com - Optimize Your Performance
Coach Danny Camargo is joining the USA Weightlifting Podcast this week to discuss both good and bad training cycles and how they can affect your competition results. Tune in to learn some of our tips and tricks to ensure you’re performing to the best of your ability in competition and how to manage training cycles. If you enjoyed this episode please leave us a review and share it with a friend!
Sponsors:
www.RomWOD.com - Optimize Your Performance
We have another Quick Tip for you today that you can easily apply to your training. We want you to HOLD in your standing with weight overhead completion positions of your snatch and jerk on the last and heaviest 3-5 sets for 10-20 seconds on at least some of your workouts. This can also be done with your cleans, squats, presses, deadlifts, and so on for extra strength and stability work in each of these end result positions. Consider these holds work towards developing a great insurance policy for completing your lifts more effectively and consistently, NO concern for having to wait for a down signal, and greater overall potential with the Olympic lifts. Listen in for more specifics and instructions on the concept. Enjoy the show!
Sponsor: romwod.com
Steve Galvan is a USAW Level 2 national coach and lead instructor as well as the recent 2021 Youth World Championships team lead in Saudi Arabia. In today’s episode Steve shares some of his experiences of traveling the world as an IWF photographer as well as defining the roles and responsibilities for team leaders. Our goal is to bring awareness to this USAW position and encourage individuals to consider including themselves for selection.
Sponsors:
www.RomWOD.com - Optimize Your Performance
Sally Van de Water is one of the most frequently heard MC’s in Olympic Weightlifting. In today’s episode Sally gives us a run down of all the different positions required to run a successful weightlifting competition. Tune in to learn more about how you can volunteer at any capacity for future competitions.
Sponsors:
www.RomWOD.com - Optimize Your Performance
Today is about a quick and simple tip that you can easily apply to your training and within whatever program you are currently on. By pausing at a position in your pull that is most meaningful to you on some of your snatch and clean warm up sets, you can increase awareness, comfort, and strength of the position and improve your movement and potential as a whole. Please leave us a review and don't forget to share us with a friend!
Sponsors:
www.RomWOD.com - Optimize Your Performance
This week on the USA Weightlifting Podcast we’re talking about programming. More specifically we’re diving into the best way to add supplementary work into your program without throwing everything off balance. Please leave us a review and don't forget to share us with a friend!
What you’ll learn:
Adding more to your program vs adding too much
Supplementary work
Sponsors:
www.RomWOD.com - Optimize Your Performance
We’re excited to host Harrison Maurus for his third appearance on the USA Weightlifting Podcast. In today’s episode Harrison talks us through his 5 of 6, fourth place finish at the Tokyo Olympics where he broke his American record. We also dive into his preparation for the competition as well as what he plans to do now that he is out of training. Enjoy the show!
Sponsors:
www.RomWOD.com - Optimize Your Performance
We’re back with round two of our weightroom pet peeves. This week we’re talking about deadlifts. We’ve noticed a lot of athletes tend to perform “deadlifts” incorrectly or without purpose inside of their Olympic lifting workouts. This episode is dedicated to understanding what is being asked of you when any form of “deadlift” is written in your program. Enjoy the show!
Sponsors:
www.RomWOD.com - Optimize Your Performance
This week on the USA Weightlifting Podcast we’re joined by father and son duo, Hampton and Tripp Morris. Hampton is a superstar youth athlete weightlifter holding multiple records in both the youth and senior category.
In today’s episode both Tripp and Hampton share their experience as father and son versus the athlete and coach relationship including some of their biggest accomplishments and how they make it work.
What you’ll learn:
Developing a well rounded athlete
Programming: what’s necessary and what isn’t
Sponsors:
www.RomWOD.com - Optimize Your Performance
In today’s episode of the USA Weightlifting Podcast we are taking some time to self-reflect and discuss what we can do better as coaches and individuals. A big part in growing is acknowledging what areas you are strong and what areas need improvement. We hope this episode motivates you to take a deeper look within yourself and helps guide you into becoming the best possible version of yourself. Enjoy the show!
Sponsors:
www.RomWOD.com - Optimize Your Performance
This week on the USA Weightlifting Podcast we welcome back Sarah Robles for her second appearance on the show. In this episode we discuss Sarah’s recent Bronze Medal performance in Tokyo and all the tools and tricks she needed to make it happen. We hope this episode acts as inspiration in overcoming your obstacles and pushes you closer towards your true potential. Enjoy the show!
Sponsors:
www.RomWOD.com - Optimize Your Performance
This week on the USA Weightlifting Podcast we’re kicking off with a new series! In today’s episode we’re going to be going over a few weightlifting pet peeves in the weightroom. We invite you to send in some submissions and let us know a few of your pet peeves that we can talk about on the show!
Sponsors:
www.RomWOD.com - Optimize Your Performance
Welcome back to another episode of the USA Weightlifting Podcast. In today’s episode Cheryl is back after her two week experience as an NBC Analyst for the Tokyo Olympics.
In this episode Cheryl shares some of her most favorite moments of the competition, as well as a review on USA’s performance. Tune in for more on the competition!
Sponsors:
www.RomWOD.com - Optimize Your Performance
A repost of a conversation we had 2 years ago with NOW Olympic Silver Medalist, Kate Nye! Tune in to hear her talk about her goal of making the Olympic team, her belief that she could achieve this lofty goal, and all the little and big things she was doing to assists in the process. Through this conversation you’ll surely see WHY she is now an Olympic Silver Medalist!
Topics:
04:19 - Goals of the Olympics
10:58 - Technique work
18:48 - Mental strength
30:40 - Training in gymnastics
35:30 - Training after an appendectomy
Links:
RomWOD.com - Sponsor
In today’s discussion, we’re talking about one of the most common feelings during competition, nerves. Nerves during competition are not only normal, but they can also be beneficial in your performance. In today’s episode we’ll be giving some tips on how to manage your nerves, embrace them, and how to use them to your advantage during your next meet.
Sponsors:
www.RomWOD.com - Optimize Your Performance
We’re back with another special episode dedicated to the upcoming Olympic Games. In today’s episode we’re touching on some fun historical statistics as well as confirming the upcoming weight classes and competition schedule for team USA. We’ll also be going into some of our medal projections for team USA as well. Be sure to tune in to NBC to support the team!
Sponsors:
www.RomWOD.com - Optimize Your Performance
Michelle Dusserre Farrel is an Olympic Silver Medalist in gymnastics. Michelle now works with the new United States Olympic and Paralympic Museum in Colorado Springs. The goal of the museum is to highlight and celebrate the history of Olympic and Paralympic competitors and achievements. The museum's vision is to ignite, inspire, and reinforce Olympic hopes and dreams. If you’re ever in the area, DO NOT miss the opportunity to go check out this incredible museum and to take in the experience it provides!
Sponsors:
www.RomWOD.com - Optimize Your Performance
This week on the USA Weightlifting podcast we’re talking about one of the common causes of a red light during competition - the press out. In this episode we’re highlighting the root cause of a faulty lock-out, what you may be lacking, and how to fix it!
Links:
Overhead Mobility Dril: https://www.youtube.com/watch?v=vwi4N6TJ5Z4
Behind Neck Press & Stretch w/Overhead KB Stretch: https://www.instagram.com/p/BsY6iwPl4lv/?utm_medium=copy_link
Sponsors:
www.RomWOD.com - Optimize Your Performance
Today, we’re stepping outside of the weightlifting community and speaking to Lindsay Shoop, Olympic Gold Medalist in Rowing.
Lindsay’s inspiring story on how she became an athlete and her path to the Olympics is one we can all learn something from. In this episode we talk about sharing what you love, cultivating confidence, and the power of mindset.
What you’ll learn:
Mindset
Cultivating confidence
Setting goals
Sponsors:
www.RomWOD.com - Optimize Your Performance
Kristi Brewer is a 3-Time Masters World Champion and Masters World Record Holder. What’s even more astonishing is that she joined weightlifting only 5 years ago. In this episode we’re talking about her journey as a competitive weightlifter and what has helped lead her to these accomplishments.
Sponsors:
www.RomWOD.com - Optimize Your Performance
Matt Bruce is a National Champion and seven-time World team member. In today’s episode Matt shares how he turned his passion for weightlifting into a successful career as a high school strength & conditioning coach. He also shares his stories of Coach Gayle Hatch and how his influence has shaped his life today.
What you’ll learn:
The Hatch system
Olympic lifting for athletes
Building culture
Sponsors:
www.RomWOD.com - Optimize Your Performance
This week on the USA Weightlifting Podcast, Cheryl takes over the mic as she leads the discussion on what it means to be a coach vs. a teacher. In this episode we’re going over some movement trends of the last decade including what's changed for the better or the worse. This episode is a testament to following your passion and the unlimited doors it may open for your future. We truly appreciate you listening, enjoy the show!
Sponsors:
www.RomWOD.com - Optimize Your Performance
This week on the USA Weightlifting Podcast we’re sending a big congratulations to the recently named 2020 Olympic team. This episode is dedicated to the highly anticipated Olympic Games hosted in Tokyo this August. We’ll be going over what things will look like for the athletes and some details about the event.
Sponsors:
www.RomWOD.com - Optimize Your Performance
Welcome back to another episode of the USA Weightlifting Podcast. This week is all about making contact with the bar. Whether you're new to olympic lifting, or coaching high caliber athletes, we’ve got some tips for you! In this episode we’ll be getting into things like how to make contact, when you should start teaching your athletes about making contact, and finally, how to teach making contact. Grab your bar, grab your headphones, and tune in! Enjoy the show!
Topics:
06:05 - How to make contact
10:15 - What does “contact” mean?
22:00 - When should you start teaching contact?
32:00 - How to teach contact
Links:
ROMWOD.com
Joining the USA Weightlifting Podcast, yet again, the one and only Danny Camargo. In today’s episode we’re talking about a common scenario we are starting to see in the weightlifting community; athletes who coach on the side, and coaches who compete on the side.
Is it possible to do both at an elite level? We’ll be discussing the pros/cons in each scenario and what you can do to make the most out of each opportunity.
Sponsors:
www.RomWOD.com - Optimize Your Performance
In this episode of the USA Weightlifting Podcast we’re joined by Danny Camargo to discuss some of the recent performances at the Pan Am Championships in Santo Domingo. Team USA has an incredible performance with six American Pan Am Champions. Danny recounts the over-all environment and flow as it was the first in-person competition for many of these athletes in over a year, as well as the comeback story of Meredith Alwine’s winning performance.
Sponsors:
www.RomWOD.com - Optimize Your Performance
“Let the reception be a reaction!”
Chad Vaughn
We’re excited this week on the USA Weightlifting Podcast to re-release one of our favorite and most downloaded episodes!
Cheryl and Chad will be talking about getting under the barbell in your snatch (though this applies to the clean and the jerk as well) and how to commit to the lift; which first means committing to your pull from the ground through extension (hopefully FULL and QUALITY extension). We’ll be getting into some of our favorite drills that will not only help improve your lifts and get you closer to your best movement, but also build confidence and ultimately new PRs! Enjoy the show.
Topics:
02:00 - Getting under the snatch
15:15 - Assessment
24:00 - Steps to fix your snatch
Kelly Starrett, of The Ready State and “Becoming A Supple Leopard”, joins the USA Weightlifting Podcast this week to discuss true positional competency. In this episode we’re addressing a specific listener request on what you can do about tight hamstrings and improving posterior chain mobility.
What you’ll learn:
Breaking down the basics
Better positioning
Creating longevity
Sponsors:
www.RomWOD.com - Optimize Your Performance
This week on the USA Weightlifting Podcast we’re diving into one of the top assistance exercises for the Olympic lifts, the back squat. More specifically the high-bar back squat. In this episode we’re covering depth, positioning, and tips to ensure your back squat is helping you add kilos to the bar during your Snatch and Clean & Jerk.
Sponsors:
www.RomWOD.com - Optimize Your Performance
Danny Camargo joins the USA Weightlifting Podcast yet again for another insightful episode. Today we discuss some outlying factors to programming that may be equally, if not more important, than the actual program in your long term success and development.
What you’ll learn:
The best recovery: sleep
Cutting weight
Having a regimen for your nutrition, and training time
“Program hopping”
Sponsors:
www.RomWOD.com - Optimize Your Performance
We’re back with another technique talk episode. This week dissecting a common fault in the pull of the snatch and the clean known as hitching.
In this episode we’ll be bringing some awareness to this inefficient action, as well as defining what it is, why it happens, and drills/ recommendations on how to fix it!
What you’ll learn:
What is hitching and why it happens
Recommended drills
The benefits of slowing down your movement
Demo videos from mentioned drills:
The Pocket Pull https://www.youtube.com/watch?v=ULunpqqaGhg
Snatch Grip Jump From Knee https://www.youtube.com/watch?v=BOovBxhqhBE
Clean Grip Jump From Knee https://youtu.be/Bb5B1Os3WuU
Sponsors:
www.RomWOD.com - Optimize Your Performance
What does weightlifting mean to you? Today on the USA Weightlifting Podcast both Chad and Cheryl share their personal experiences on the platform and how weightlifting has shaped them into who they are today. We encourage you to take the time and reflect on how weightlifting has impacted your life and share this episode with someone who as well has a strong passion for the sport.
Sponsors:
www.RomWOD.com - Optimize Your Performance
Extra Mentioned Link:
Amazement Awaits - Dr. Maya Angelou (https://m.youtube.com/watch?v=qshEzoOqRgY)
Cara Heads Slaughter joins the USA Weightlifting Podcast again this week to touch on an often overlooked topic amongst both coaches and athletes; mental health.
In this episode, our coaches are giving their experiences and recommendations on navigating your mental health, how weightlifting can help improve mental toughness, how to identify issues sooner, and tips for improving clarity.
What you’ll learn:
Identifying underlying issues
Maintenance on mental health
Daily check-ins
How to communicate about mental health
Sponsors:
www.RomWOD.com - Optimize Your Performance
Today on the USA Weightlifting Podcast we’re talking about the art of programming for weightlifting. Whether you’re developing a program for yourself, or for your athletes, we have some simple rules to follow when it comes to volume control, exercise variability, and progressive overload.
What you’ll learn:
How to choose appropriate volume/ sets, reps
When to switch up your routine
How often should you be training?
How to progress load
Links:
www.RomWOD.com - Optimize Your Performance
Pedro Meloni is the USAW Director of Events and Sponsorships. In today’s episode Pedro joins us with all the details on what to expect and how to prepare for the first in-person national meet since the start of the COVID pandemic. Be sure to tune in on tips for hotels, car rentals, weigh-ins, and the new safety protocols that will be in place for this meet.
What you’ll learn:
Tips for making weight
Hotel & Car rentals
What to expect in a hybrid meet
Medal ceremonies
Upcoming calendar events
Safety protocols
Sponsors:
www.RomWOD.com - Optimize Your Performance
We’re excited this week on the USA Weightlifting Podcast to re-release one of our favorite and most downloaded episodes on a very common fault that need not be ignored.
Do you lift your toes in the pulling phase of a snatch and/or clean (specifically with the bar at around the level of the knee)? In this episode we’ll be getting into why this happens, why it’s far more optimal for you to keep your toes down, and some things you can do to fix it!
If you enjoyed this podcast please leave us a review and share us with a friend!
What you’ll learn:
Why does this happen?
Mimicking other athletes
Consequences of the toe lift
How to fix it!
Recommended complexes
Links:
www.RomWOD.com
Visuals of the fault and addressing complexes:
Toe Lift due to the knees driving back to far for too long https://www.instagram.com/p/B632TAQF0xm/?igshid=1vkdqko0amow9
Toe Lift leading to a forward jump in reception, as well as hamstring mobility test https://www.instagram.com/p/B74MWGFl5k9/?igshid=1ry2ux3wt34ia
This week on the USA Weightlifting Podcast, Chad and Cheryl are giving their personal advice on how to prep before a competition. From what foods you should be putting into your body, to choosing your first attempts, this episode is full of key takeaways that are sure to help you optimize your performance on the platform.
What you’ll learn:
Fueling up before competition
Counting your attempts
Planning out your opening attempt
How to minimize anxiety
Managing mindset and attitude
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
Mike Conroy has been a staple in the USA Weightlifting community now for almost 40 years. During that time we’ve seen him in the trenches of competition as an athlete and coach, as well as serving as an official and a member of many committees within the organization. Alongside all of this he was a public high school biology teacher for 35 years of which he retired from in 2012. Coach Conroy combines his expertise as a teacher and experience in weightlifting to help and make a tremendous impact on the athletes and coaches that he comes across, and he’s here to do the same for you today. Whether it's moving the bar more efficiently, or selecting the best exercises for your athletes, Mike has recommendations for all of the above.
What you’ll learn:
Dealing with compensations in movement
Mastering the basics of weightlifting
The importance of foot-work
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
Welcome back to another week of the USA Weightlifting Podcast. Today we dig deep into the snatch as we’re taking you through from start to finish. This will include a detailed understanding of what needs to happen in order to execute this competition lift with confidence and precision during each component of the movement.
What you’ll learn:
Mobility
Rhythm & speed
Start position
Above knee position
The pull under
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
Meredith Alwine is a 22 year old, 71kg, American weightlifter who holds multiple American records, and is on her way to set even more.
This episode covers an important, yet often over looked topic in the sports world including depression, suicide idiation, and body image. In this episode, Meredith shares her experience and struggles with body image and anxiety, and how finding olympic weightlifting has helped her come out on the other side even stronger.
What you’ll learn:
Managing anxiety in sports
Body appreciation & athletic performance
Mindfulness tips
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
This week on the USA Weightlifting Podcast we’re dissecting all parts of the Push Press and how it can translate into a better jerk. We’ll be getting into the execution of the push press, owning the front rack position, choosing an appropriate grip, as well as breathing tips and body alignment with the bar. This episode is all about why you should be adding more push presses into your program for a better and stronger jerk, snatch, and overhead position as a whole.
What you’ll learn:
Proper execution of the push press
Front rack elbow positioning
How to choose the right grip for you
Breathing tips
Foot work & locking out
Body alignment
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
Happy New Year from the USAW family!
Today’s episode we’ll be covering the power of self talk and building your confidence. No matter what your goals are, we all have the ability to achieve our wildest dreams. Whether it's competing at a national level, or hitting a new PR; setting goals, creating positive affirmations, and surrounding yourself with a support circle are all simple tools that can go a long way when striving for success.
What you’ll learn:
The power of visualizing
Creating positive affirmations
Goal setting
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
Dr. Aaron Horschig, founder of Squat University, joins the USAW Podcast for the second time to discuss his upcoming book, “Rebuilding Milo: The Lifter’s Guide To Fixing Injuries…”. Today’s episode is dedicated to understanding human movement and how minor imbalances can be keeping you away from big weights. In this episode we’ll be going over common areas of pain for weightlifters and how to properly address them.
What you’ll learn:
- Common injuries for weightlifters
- Dealing with knee, hip, and/or back pain
- Top core exercises for weightlifters
- Understanding the “why” behind injuries
Resources:
Rebuilding Milo - A. Horschig
Top Core Exercises - Youtube
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
2020 has been an interesting year to say the least. With the holidays and new year right around the corner, Chad and Cheryl are giving tips that will help you tackle the new year with a better mindset.
This week, we’re talking about guidelines for getting yourself back into training, staying motivated, and setting realistic goals in order to optimize future training. Whether you’ve taken some time away from the barbell, or are beginning to feel run down with training, we’ve got tips for staying healthy and when to schedule out your next competition.
What you’ll learn:
-How to avoid overtraining
-Why you should be using a lifting journal
-The importance of putting things on your calendar
-How to get back into a weightlifting program
Sponsors
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
Coach Danny Camargo joins us for another episode this week to talk about the 2020 Nationals this past weekend that was recently switched from in-person, to online competition.
We’ve got some tips and insight on what to expect when participating in an online competition, as well as some key take-aways from the weekend. Danny also dives into some technique talk, including his experience working with Meredith Alwine.
If you loved this episode please leave us a review and share us on social media!
What you’ll learn:
-What to expect from an online competition
-Tips for coaches
-Clean & jerk technique tips
Sponsors
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
Welcome back to another episode of the USAW podcast. Joining us for the second time is Suzy Sanchez, Director of Outreach and Scouting for USA Weightlifting..
In this episode we’re talking about the current happenings in the IWF, positive changes USAW has been able to make in developmental programs and outreach programs including the High School Throwdown and the Club Showdown. Tune in for more insight on upcoming events in the weightlifting community and how you can contribute!
Sponsors
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
Dr. Tamra Wrobleski joins us again for a part 2 on pelvic health. This week we continue the conversation on what’s normal and what’s not normal when it comes to bowel health as well as the 5 Pillars of gut health. Be sure to check out our first conversation for more on why athletes should be thinking about their pelvis.
What you’ll learn
-The 5 pillars of gut health
-How to go to the bathroom correctly
-What does left hip pain mean for your gut health?
-How to lift more for a long time
-Breathing for better digestion and recovery
Resources mentioned:
The Power of Habit - Charles Duhigg
Sponsors
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
James Tatum is a 3-time National Champion and author of “The Physically Prepared Weightlifter”. In today’s episode James is talking about the need for general physical preparation in the sport of weightlifting, and defines exactly what that is. He explains that only when it is sustainable for the individual, will it assist with progress and performance, as well lead to health and longevity.
What you’ll learn:
-Health and longevity in weightlifting
-What it means to achieve structural balance
-Powerlifting vs. Weightlifting
-GPP (general physical preparation)
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
USA Weightlifting CEO, Phil Andrews, joins us for another update episode to discuss some of the recent happenings in the sport of weightlifting including some details of the upcoming American Open finals in Atlanta, some insight of the potential 2021 schedule, and the recent hot topic of the IWF Reform.
What you’ll learn:
-American Open finals in Atlanta
-Potential danger for the sport of weightlifting in e 2024 Olympics
-What’s happening in IWF and how is it affecting athletes
-How to contribute to a drug free sport
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
Marcpro.com
Dr. Tamra Wrobleski is a doctor in physical therapy, specializing in pelvic health. In today’s episode we’re talking about why weightlifters should be concerned with their pelvic health more than any other athlete when it comes to general wellness and peak athletic performance. If you’re experiencing pain during sex, bladder problems, or even hip pain, this is definitely an episode you don’t want to miss.
What you’ll learn in this episode:
Assessing and addressing hip pain
The connection between muscles around your pelvis
How to get out of pain and perform better
Urinary incontinence
How to supercharge your pelvis
How pelvic health can lead to more weight on the bar and better movement
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
marcpro.com
Links:
YouTube - Inner Dynamics PT
Sarah Davies has been recently appointed as the chairperson for the International Weightlifting Federation (IWF) Athletes’ Commission. Despite her busy schedule she’s making big strides for the 2021 Tokyo Olympics as well as using her newfound position to speak out about drugs and corruption in the sport of weightlifting. Please join us in this episode as we talk about how to support clean athletes and how to fight for fair play and IWF Reform.
What you’ll learn in this episode:
What it means to stay clean
How to get involved in making a change
The reality of drugs in sports
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
marcpro.com
In this episode of the USA Weightlifting Podcast we’ll be digging into Olympic-lifting in CrossFit. We’ll also be looking at the dominant performances by the 2020 CrossFit Games champs, Tia Claire Toomey and Mat Fraser as well as their extensive backgrounds in the sport of weightlifting. Is there some correlation between weightlifting and being successful in CrossFit? We’ll be diving into these questions and more including how to get better at weightlifting for CrossFit.
What you’ll learn in this episode:
Training for CrossFit vs. Weightlifting
Addressing your weaknesses
How does the snatch and clean & jerk effect CrossFit movements
How to get better at weightlifting for CrossFit
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
marcpro.com
This episode is dedicated to USAW’s recent online women’s camp where we covered pelvic health, body image, and confidence. All three of these factors play a huge role on how we perform on and off the platform, as well as our mental health. This episode has tons of key tips that you can use in your training and to help you live a happier and healthier lifestyle.
What you’ll learn in this episode:
The importance of pelvic health
How to protect your hips
Incontinence while lifting for women
How to improve your relationship with body image
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
marcpro.com
Resources mentioned:
Inner Dynamics Physical Therapy
Joining the podcast today we have Danny Ear and Chris Amenta from Onyx Straps. We’ve got exciting news coming this weekend pertaining to a new product launch from our partners at Onyx, as well as an inside look at the athletic achievements from your favorite hosts Chad and Cheryl. In this episode we’ll be getting into the new wrist wraps coming out from Onyx as well as the importance of long term development.
What you’ll learn in this episode:
The value of long term athletic development
Why you need to stop “program hopping”
How to get involved in the weightlifting community
How Onyx Straps can be a beneficial part of your weightlifting journey
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
marcpro.com
Books mentioned:
Building a StoryBrand - Donald Miller
Where to find Onyx wrist straps:
www.onyxstraps.com
Welcome back to another episode of the USA Weightlifting Podcast. We’re back with more technique talk this week, diving into some of the most practical drills for fixing common faults in the clean, snatch, and the split jerk. Tune in to find out more about how you can dial in your movement efficiency and keep hitting PR’s on all your lifts!
What you’ll learn in this episode:
What to do if you’re not making contact with your body in the extension of the clean/ snatch
How to stop pulling the bar UP with your arms instead of pulling the body down and getting the elbows around sooner after extension
What you need to do if you’re continually receiving the split jerk forward
Sponsors:
ascentprotein.com
realgoodfoods.com
purespectrumcbd.com
ROMWOD.com
marcpro.com
This week on the USA Weightlifting Podcast, we’re kicking things off with another technique talk episode. We’ll be diving into some of the best drills to fix bar crashing in the clean, as well as some of the best mobility drills that you can start implementing in your warm-ups.
What you’ll learn in this episode:
What is crashing and how to correct it
The proper way to catch and receive the bar
Mobility limitations that might be limiting your movement
How tempo work can help improve your lifts
Best drills to add to your warm-up
Corrective Exercise Links:
Front Rack Mobility Considerations and Drills:
Do you need to address your T-Spine, Lat, and/or Tricep mobility? (swipe right to see the tests and drills): https://www.instagram.com/p/B3NWYNRlEZ7/?igshid=12t8x8gj8jwgf
Front Squats with Straps (for mobility assistance): https://youtu.be/1pPUaBr7fNU
Front Rack Standing Hold w/Straps (as a scaling option to Front Squats with Straps): https://www.youtube.com/watch?v=z_Is_MdoO-8
Technical and Timing Considerations and Drills:
Faulty Pull Under Timing: https://www.instagram.com/p/CCeceHwpdiY/?igshid=kizjv6d4xlon
Slow Motion Clean Pull Under: https://www.youtube.com/watch?v=1TNnakxRRrY
Reception Timing Complex For Athletes with Lacking Bottom Position (Power Clean + Pause Front Squat + Clean): https://www.instagram.com/p/B4nwCJ2l5Kc/?igshid=xhzsh6xdzv60
Reception Timing Complex For Athletes with Good Bottom Position (Power Clean + Power Clean into Front Squat + Clean) - NOTE video is demoed with snatch, but same goes for clean: https://www.youtube.com/watch?v=7YeFmPHmw1Y
Sponsors:
AscentProtein.com
RealGoodFoods.com
PureSpectrumCBD.com
RomWOD.com
MarcPRO.com
David Tao, of the Barbend.com, rejoins the USA Weightlifting Podcast this week to talk about the first ever national level virtual competition happening live this coming weekend, September 17-20.
In this episode David shares some insight on what other sports have done with virtual competition and how it's going to influence this year's American Open Series 3. We’re all truly excited for this unique event and hope you all will be tuning in! For details on how to watch this event, please visit https://www.teamusa.org/USA-Weightlifting
Topics:
01:00 - Coffee rituals
07:10 - American Open 3
11:15 - How to watch
15:30 - The future of virtual competitions
32:00 - Benefits of virtual competition
Links:
AscentProtein.com
RealGoodFoods.com
MarcPRO.com
PureSpectrumCBD.com
RomWOD.com
Kerri Goodrich is the head coach of Coastal Empire Weightlifting and the founder of Performance Initiatives, a non-profit organization that assists under-served youth using Olympic weightlifting as a tool to encourage them to reach their potential and excel on and off the platform. We would love to see more programs like this so be sure to tune in to find out how you can contribute to this cause!
Topics:
08:00 - Youth Worlds
13:20 - Non-profit weightlifting gym
23:05 - Mercury poisoning
33:29 - Community fundraisers
46:30 - How to make a difference
Links:
ROMWOD.com
MarcPRO.com
AscentProtein.com
PureSpectrumCBD.com
Joining the USAW Podcast this week is Danny Camargo. On August 15th Danny and his crew hosted their very first local meet since the pandemic, with huge success. He offers some of his personal insights and guidelines for those thinking about hosting a meet or even participating in one. We look forward to hearing about more successful meets in the near future!
Topics:
07:05 - First meet
27:30 - Things to do differently
57:30 - Most common complaints
Links:
ROMWOD.com
Today we have a very special episode commemorating the first ever Women’s Olympic Weightlifting Team. We’re kicking things off with a reunion episode for some of our very own super athletes, Cheryl Haworth, Robin Byrd-Goad, Tara Nott-Cunningham, and Cara Heads-Slaughter as they reminisce on their accomplishments for not only the sport of weightlifting but also generations of female athletes to come after them. This was an immensely important part of USAW history and we’re beyond excited to share it with you.
Topics:
05:00 - Memories of the Games
20:30 - First ever women’s team
30:15 - Lessons after the Olympics
51:30 - Closing ceremonies
Sponsors:
ROMWOD.com
purespectrumcbd.com
marcpro.com
ascentprotein.com
Adam Scheiner is the Writer and Director of an upcoming sports feature film, “The Weight”. The story centers around a broken down weightlifter trying to fulfill a promise to compete in the Olympics. In today’s episode Adam shares some of the hurdles they are facing in finding funding for the film, as well as talks us through the story of ultimately deciding to cast an actual weightlifter as the main character. We’re beyond excited to have our sport finally making its way to the big screen, and we’re excited for you to hear all the behind the scenes details of the film. Enjoy the show.
Topics:
01:00 - Coming up with the script
07:00 - Finding the inspiration
25:10 - Casting Zack Telander
Links:
ROMWOD.com
Brady Bell is the CEO and Founder of Pure Spectrum, a trusted producer of phytocannabinoid wellness products. Today we’re joined by Brady and Hunter Elam, a 2-time world team member and national champion to talk about the benefits of CBD and how it can aid your recovery. We’ll also be getting into some of the common misconceptions about CBD, and why CBD might be for you.
Topics:
08:00 - Pushing through pain
10:10 - CBD and recovery
16:00 - Current research with CBD
20:30 - CBD & athletics
26:10 - Pure spectrum product line
31:00 - What you need to know about CBD distributors
Sponsors:
ROMWOD.com
purespectrumcbd.com
We’re back for another episode of the USA Weightlifting Podcast with our good friend,
Coach Danny Camargo.
Today he’s joining us to talk about the magic of the “83% threshold” and what he calls “applicable force” for your heavy, medium, and lighter loads. In this episode we’ll be getting into some of Danny’s favorite tips for building mindfulness and learning how to think less, feel more, and work through problems on the platform more effectively.
Topics:
01:00 - 83% rule
05:30 - Speed vs. aggression
15:00 - Practicing automation
25:20 - Wave cycles
30:40 - Timed rest intervals
40:00 - “Applicable effort”
Sample Workout:
*Discussed in the show for Snatch or C&J (add 10 seconds to each segment for the C&J)
“Clusters”
A. Snatch (or C&J)
A1. 5 sets 1 @ 75%
-1 rep every 40 seconds
-rest 2-3 minutes before starting A2
A2. 5 sets 1 @ 80%
-1 rep every 50 seconds
-rest 2-3 minutes before starting A3
A3. 5 sets 1 @ 85%
-1 rep every 60 seconds
-rest 2-3 minutes before starting A4
A4. 5 sets 1 @ by feel
-1 rep every 2 minutes
-aim to increase each of these reps
*ONLY 1 miss allowed; if you do not complete the 5 reps, drop down to 75% and finish the remainder of the reps (ie, if you miss on rep 3 of this 5 rep cluster, then you need to do reps 3, 4, and 5 with the lowered weight of 75%)
Sponsors:
ROMWOD.com
www.ascentprotein.com
marcpro.com
Paul Vraciu is the general manager of Ascent Protein, the official performance nutrition partner of USA Weightlifting. In today’s episode we’re talking about all the benefits of protein supplementation, the “why” to whey protein, and some lesser known facts that will help you figure out how to choose what to fuel your body with. We’ll be diving into popular misconceptions about supplements including BCAAs and even a behind the scenes look at how protein powders are made. If you enjoyed this episode please share us with a friend and leave us a review!
Topics:
01:00 - Supplements & protein
03:20 - Protein timing
08:00 - Importance of leucine
13:00 - Carbs & protein
16:00 - Ascent protein process
21:05 - Whey vs. casein protein
25:00 - Protein myths
Links:
ascentprotein.com
Protein Calculator: https://www.ascentprotein.com/pages/protein-calculator
Sleep Recovery With Micellar Casein: https://www.youtube.com/watch?v=5gmz6ig4pfc&t=2s
Native Proteins: https://www.youtube.com/watch?v=bFEEO4QG_nc
Making Whey Protein w/Visuals: https://www.youtube.com/watch?v=sbyJUFwnJqA
ROMWOD.com
Mary Theisen-Lappen is a track & field superstar, turned weightlifter. After being recruited by USA Weightlifting in 2017, Mary has excelled in her new found sport with some huge lifts. In this episode we’re talking about training for sport, as well training specifically for Olympic weightlifting. We’ll also be getting into overcoming insecurities about body image and building confidence not only as an athlete but as an individual.
Topics:
03:00 - Intro to weightlifting
08:13 - Track & Field training vs. weightlifting
18:25 - “Stop comparing yourself to others!”
27:30 - Body image and confidence
54:00 - Inspiring other athletes
Links:
ROMWOD.com
Mary’s Instagram: www.instagram.com/coachmaryyy/?hl=en
Karl Eagleman is a former college athlete and founder of White Board Daily, a valuable resource for coaches, athletes, and anyone who wants to improve their own movement. Today we’re talking about cues and tips for coaching, creative ways for correcting movement patterns and how Karl’s stick figure drawings can actually help build better body awareness for weightlifting!
Topics:
04:00 - Intro to weightlifting
11:30 - Cues while coaching
25:20 - Stick figures & correcting movement
33:00 - Cues for the snatch, clean, and the jerk
40:30 - How to avoid over-coaching
47:30 - Coming projects
Links:
RomWOD.com
whiteboarddaily.com
Welcome to another educational episode of the USA Weightlifting Podcast. This week, we’re excited to introduce Matt Unthank, the Director of Training & Education at Crossover Symmetry. In this episode we dive into shoulder health, the difference between shoulder mobility vs shoulder stability and how a good warm-up with Crossover Symmetry can help reduce injury and pain.
Topics:
01:00 - Shoulder health
04:00 - Stability vs. Mobility
07:05 - Why weightlifters should focus on shoulder health
14:00 - Activating the shoulders before lifting
25:20 - Managing pain
31:30 - Maintaining posture and control
41:50 - Reaching symmetry
48:00 - Determine if its a mobility vs stability issue
Links:
crossoversymmetry.com
ROMWOD.com
This is sure to be one of the most impactful and most educational shows in USAW Podcast history.
As a weightlifting community, we have all been impacted by the senseless killings of George Floyd, Breonna Taylor, and Ahmaud Arbery. USA Weightlifting has affirmed its position that black lives do matter and stands in solidarity with the call to end systemic racism. To sustain this critical national conversation, we, along with Olympian and International Coach Cara Heads Slaughter, discuss systemic racism, privilege, what it is required to be anti-racist along with how discussing race once created a hurtful memory in Cara's and Cheryl's 20+ year friendship.
Topics:
02:10 -“Olympism”
07:00 - Fight story
20:45 - Black Lives Matter vs. All Lives Matter
27:00 - Understanding privilege
47:30 - Anti-racism & Systemic racism
61:30 - Growing as a community
Links:
RomWOD.com - Optimize Your Range Of Motion
Prepare to have your world turned up-side down. On this week of the USAW Podcast we have
Author and Marc Pro representative, Gary Reinl.
Gary is the author of “ICED! - The Illusionary Treatment Option”. In this episode he takes on a
popular misconception on icing injuries, and icing for recovery. More specifically, Gary explains
why you should NOT ice, and instead, what we can do to heal and recover more effectively.
If you enjoyed this episode, please leave us a review!
Topics:
02:20 - Why you should NOT “RICE"
17:30 - Gary’s background
25:20 - The problem with “RICE”
34:20 - Thoughts on ice baths
45:35 - Good ways to promote recovery
52:35 - MarcPro
Links:
RomWOD.com - Optimize Your Range Of Motion
ICED! - The Illusionary Treatment Option - Gary Reinl
Please welcome weightlifter and CrossFitter, Jared Enderton. Jared began his athletic career as a weightlifter and most recently he competed in the 2018 CrossFit Games. He is also an ambassador for ROMWOD and today he’s here to teach you a thing or two about mobility and what it can do for your strength goals. In this episode we discuss the difference between flexibility, mobility and pliability, as well as what it really means to improve your range of motion.
Topics:
01:00 - Defining flexibility, mobility, and pliability
05:00 - Increasing range of motion
07:30 - Mobility for weightlifters
14:45 - Getting into key positions
17:30 - What is ROMWOD
24:00 - Pain & stretching
30:00 - Most appropriate time to train mobility
Links:
ROMWOD.com - Optimize Your Range Of Motion
This week on the USAW Podcast we are pleased to announce our guest, Jared Flemming.
Jared is an elite weightlifter and coach. He holds national titles and records in every age
category and is even well immersed in the CrossFit community. Jared began his coaching
career at the young age of 20 all the while training and competing at a very high level.
In this episode we discuss his mindset during training, as well as dissecting the popular and effective LSUS template program. This is a must-listen for all you young athletes and coaches out there!
Topics:
02:30 - First CrossFit seminar
07:30 - Being a coach vs. being an athlete
14:15 - “Looking for domination”
22:30 - Comparing yourself to others
27:10 - Mindset & fear
31:40 - Talking about the jerk
40:00 - LSUS Template program
Links:
RomWOD.com - Optimize Your Range Of Motion
We’re back with another update show with the CEO of USA Weightlifting, and yours truly, Phil Andrews.
In this episode we get to catch up with Phil on all the inner happenings at USAW including his new role in the IWF, updates on in-person and online courses and competitions, and finally some awaited information on the 2021 Olympics as well as qualification procedures and more.
Topics:
02:00 - New role at IWF
10:30 - Online courses/ camps
15:20 - Online competitions
18:30 - Tips for online meets
30:30 - Olympic qualifications
34:00 - Competitions in late 2020
40:30 - Team USA
Links:
RomWOD.com - Optimize Your Range Of Motion
This week on the USA Weightlifting podcasts we’ll be dissecting a popular assistance exercise known as the muscle snatch. More specifically we’ll be diving deep into why it’s so important, how to properly perform a muscle snatch, and where to place it in your program. Whether you’re a new or experienced weightlifter we’ve got some tips in store that will help you improve your snatch and overall sense for the barbell. Enjoy the show.
Topics:
02:50 - Defining a muscle snatch
04:35 - The importance of a muscle snatch
09:40 - Pulling VS. pushing under the bar
15:20 - Mistakes with the muscle snatch
29:00 - The flip-press
34:00 - Tips for performing the muscle snatch
39:00 - When you shouldn’t try a muscle snatch
Links:
RomWOD.com - Optimize Your Range Of Motion
Joining the USA Weightlifting Podcast we have one of our favorite American weightlifters, Jourdan Delacruz.
Jourdan currently holds multiple records in the Youth, Junior, and Senior divisions and is a Hopeful for the 2021 Olympic Games. In this episode we get to catch up with Jourdan and talk about her favorite training exercises, how coaching can actually make you a better athlete, and what it means to visualize.
There are a lot of nuggets in this episode for both coaches and athletes trying to improve their game, so be sure to leave us a review and share this episode with a friend!
Topics:
04:30 - Favorite lift
12:15 - Coaching & programming
22:00 - Common faults in lifters
25:20 - Memorable competitions
29:00 - Gaining confidence
Links:
RomWOD.com - Optimize Your Range Of Motion
Welcome back to another episode of the USA Weightlifting Podcast. This week’s guest may not be a weightlifter but he sure knows his fair share of lifts. Please welcome Dave Durante.
Dave is an American artistic gymnast and co-owner of Power Monkey Fitness, and today he’s here to introduce the benefits of gymnastics for weightlifting. In this episode we’ll be diving into the world of gymnastics in an effort to understand how mastering one’s bodyweight can translate into a better overall athlete, especially for Olympic Weightlifting. The topics in this episode include; overhead mobility, the best gymnastic exercises for weightlifters, and how to get a stronger core.
Topics:
08:05 - Gymnastics as a foundation
15:20 - Mobility
34:50 - Weightlifting for gymnastics
42:02 - Gymnastics for weightlifters
47:05 - Identifying limitations in mobility
49:00 - Top 3 gymnastics exercises for weightlifters
53:00 - Core exercises for weightlifters
Links:
RomWOD.com - Optimize Your Range Of Motion
https://www.youtube.com/user/PowerMonkeyFitness
This week on the USA Weightlifting Podcast, we’re joined by American super heavyweight, Caine “The Dragon” Wilkes.
Amidst the COVID-19 quarantine we got the chance to catch up with The Dragon himself to talk about his game plan for the postponed 2021 Summer Olympics.
Believe it or not, before he was The Dragon, he was The Panda. In this episode Caine sheds some light on the origin of his nickname, pre-competition rituals, how he got into olympics
lifting and his “Snatch 50 Everyday” program.
If you enjoyed this episode please leave us a review and share us with a friend!
Topics:
05:00 - Origin of “The Dragon”
10:50 - Pre-comp rituals
12:30 - 2020 Postponement
23:40 - Starting OLY lifting
28:05 - 2016 Olympics
37:30 - Overcoming struggles
43:15 - CrossFit
52:00 - Snatch 50 everyday
Links:
@thedragonwilkes - Instagram
RomWOD.com - Optimize Your Range of Motion
Dr. Melissa Streno is a licensed Clinical Sport Psychologist, and certified Performance Consultant working with a myriad of athletes in the Denver area, including USAW athletes.
This week, Dr. Streno joins The USAW Podcast to go over tips on maintaining good mental health during tough times, how to take things in stride, and tools to help improve your mindset.
Having a sharp mind is not only a viable skill for athletes in all sports, but also a skill that can help improve your quality of life. Tune in for some lessons on mental toughness!
Topics:
03:04 - Working with USAW athletes
11:00 - Upcoming challenges
17:14 - Mental toughness
21:00 - Tools to improve mindset
23:30 - Resources for coaches/athletes
Links:
RomWOD.com - Optimize Your Range Of Motion
nami.org - National Alliance on Mental Illness
We’re back for another episode of the USA Weightlifting Podcast with our good friend,
Coach Danny Camargo.
Like many of you out there, Danny is a gym owner doing the best he can for his business and his clients during these difficult times. In this episode, Danny gives us some insight on how to be adaptive as a coach and business owner, what you can do as an athlete or coach with
minimal equipment, as well as reminding us about the importance of gratitude during these tough times amidst the Corona pandemic.
Topics:
03:00 - Positive takeaways from isolation
13:00 - Being adaptive as a gym owner
28:30 - USAW response to COVID-19
38:00 - Training with limited equipment
53:45 - 2021 Olympics
Links:
RomWOD.com - Optimize Your Range Of Motion
This week on the USA Weightlifting podcast we’ll be diving into another listener topic - tips on how to establish a high school weightlifting program.
Joining us this week, we have Coach Kevin Doherty. Coach Doherty has coached Olympic Weightlifting as a certified coach for 20 years at two different high schools.
In today’s episode he’s here to give us his story on how he built his programs from the ground up, and offer recommendations on how others can run an effective weightlifting program for junior high and high school students. Additionally we get Coach Doherty’s insight on early specialization in young athletes, why they should be playing multiple sports, and examples of the most common technical issues he sees in young athletes.
Topics:
08:30 - Starting a weightlifting team
13:10 - Starting a school program
29:00 - Weightlifting & track
41:00 - Biggest mistakes early on
46:05 - PE Warm-up progression
50:20 - Most common technical issues
Links:
www.RomWod.com
Back again for another episode with the one and only, Phil Andrews.
This week on the USA Weightlifting Podcast we’re catching up with Phil to talk about all the recent happenings due to the Coronavirus. We’ll be going over the most recent up-to-date news from within USAW headquarters concerning International competitions, online competitions, video submission guidelines and the latest on the COVID-19 relief funds.
Topics:
03:30 - USAW Relief Fund
10:22 - Online Competition
20:44 - Video submissions
22:00 - At home workouts
28:30 - International competition update
Links:
RomWOD.com - Optimize Your Range of Motion
Do you lift your toes in the pull of a snatch and/or clean? This week on the USA Weightlifting Podcasts we’re back to discuss one of the common faults we see in the pulling phase of the snatch & clean, the toe lift.
In this episode we’ll be getting into why this happens and some things you can do to fix it!
If you enjoyed this podcast please leave us a review and share us with a friend!
Topics:
06:40 - Why does this happen?
14:00 - Mimicking other athletes
22:00 - Consequences of the toe lift
26:30 - How to fix it!
45:30 - Recommended complexes
Links:
www.RomWOD.com
Visuals of the fault and addressing complexes:
Toe Lift due to the knees driving back to far for too long https://www.instagram.com/p/B632TAQF0xm/?igshid=1vkdqko0amow9
Toe Lift leading to a forward jump in reception, as well as hamstring mobility test https://www.instagram.com/p/B74MWGFl5k9/?igshid=1ry2ux3wt34ia
This week on the USA Weightlifting podcast we’ll be talking about the upcoming Olympics with one of our favorite returning guests, David Tao, from BarBend.com, USAW’s official media partner.
Over the last few years weightlifting has continued to grow in notoriety thanks to exposure from the fitness community and the extra media coverage that has followed. In today’s episode David will be joining us in an effort to discuss USAW’s increasing media coverage, what to expect for this year’s Olympics, what the Olympic experience might be like for the athletes in this regard, and who is looking good to represent Team USA!
If you enjoyed this show please leave us a review and share us on social media!
Topics:
05:41 - Olympic media coverage
10:22 - Weightlifting visibility
17:30 - Olympics & Bar Bend
28:00 - Coverage and new outlets
36:45 - Then & Now
47:20 - The recurring nightmares of a lifter
53:00 - Who will be representing team USA?
Links:
www.RowmWOD.com
www.BarBend.com
Joining the USA Weightlifting Podcast this week we have Suzy Sanchez.
Suzy is the Director of Grass Roots Out Reach, in charge of talent acquisition. This week’s episode was inspired by a listener recommended topic. We’ll be discussing the new recruitment program and some of the athletes that the combines have produced. Additionally, we examine the uprising of weightlifting in colleges and universities and tips on how to start-up a collegiate program.
If you loved this episode please leave us a review and share us with friends and family!
Topics:
03:00 - Athlete talent acquisition for USAW
07:05 - Weightlifting in universities/ colleges
11:30 - Collegiate start-up guide
17:45 - USA Pro-Day
27:00 - Olympic Hopeful Program
45:20 - Developing a collegiate program
Links:
www.ROMwod.com
This week we’ll be recapping the National Junior Championships and National University & Under 25 Championships with USAW National Coach and Referee, Bobby Sirkis. We’ve got a ton of exciting news to catch up on in this episode including some of our favorite lifters, Caitlin Everett, Ella Grizzle, Hampton Morris and more. We’ll be diving into some exciting outcomes that transpired during the 3-day event including some of our favorites in the 49kg and Super Heavy weight classes. We finally wrap things up with some tips on how to best prepare for a few common competitions scenarios!
If you enjoyed the show please leave us a review and share us with a friend.
Topics:
05:20 - Commenting on Caitlin Everett’s performance
13:00 - 49kg A-Session
18:05 - Hampton Morris
25:46 - Alex Thornton
35:15 - Day 3 highlights
39:30 - Super heavy weights
52:00 - Tips to prepare for common competition scenarios
Links:
www.RomWOD.com - Optimize Your Range of Motion
Joining the USAW Podcast this week, for the fourth time, we have our good friend Danny
Camargo, Senior International Coach.
In this episode we’ll be catching up with Danny as well as comparing online coaching to in-person coaching. As a coach, when should you start offering online coaching? As an athlete, how do you know if online coaching is for you? All these questions and much more will be answered in today’s episode.
If you enjoyed this episode please be sure to leave us a review and share us with a friend.
Topics:
04:09 - What is remote coaching?
10:00 - Different levels of programming
18:20 - How to know if online coaching is for you
24:10 - Responsibilities of the athlete
31:00 - Responsibilities of the coach
36:50 - Things to consider before signing up
43:40 - Common mistakes for remote coaches
49:15 - Differences between online vs. in-person
This episode is entirely dedicated to talking you through the clean. Chad and Cheryl will be giving you tips such as what to think about while performing the lift, complexes you can use to correct faults, how to add tempo and pauses to solidify your movement, and how to use video to self assess with the method of observation they describe.
If you enjoyed this episode please be sure to leave us a review and share it with a friend who is on their journey to mastering the clean!
Topics:
04:32 - The heart of the clean
18:26 - The pull/ start position
29:00 - Building on the mid-foot position
41:15 - Transition point
46:00 - Initiating the clean
54:00 - Extension
59:00 - Final tips
Sponsors:
www.RomWOD.com - Optimize Your Performance
Welcome back to another quarterly update with USAW’s CEO, Phil Andrews. This week Phil is back on the podcast to share the latest news and happenings within the USAW community. In this episode we’ll be covering USAW’s new club management system, as well as taking an inside look at USADA, and the current standings for American lifters as we approach the Olympic Games. If you loved this episode please be sure to leave us a review and share us with a friend!
Topics:
10:20 - ARD Documentary
25:00 - Drug test system
42:00 - US standings for Olympic Games
Links:
John Oliver - Last Week Tonight (YouTube)
Joining the USA Weightlifting Podcast this week we have USAW’s very own, Coaching
Education Manager, JP Nicoletta. In this episode JP is here to wrap up the year with some stats, knowledge bombs, and a look back at 2019 in the sport of weightlifting. We’ll be going over some of the new rules that were implemented in 2019 and how they played out, comparing national level participation to previous years, and reviewing performances from the major international competitions. If you enjoyed this episode please leave us a review and share us with a friend!
Topics:
04:15 - Going over the new rules in 2019
14:15 - Reviewing national events
24:01 - Reviewing US performances from international events
61:00 - New coaching education coming soon
Sponsors:
www.RomWOD.com - Optimize Your Performance
Welcome back to another episode with USA Weightlifting Podcast. This week we’re really excited to announce a returning guest, USAW’s very own Sr. Director of Sports Performance, Coach Mike Gattone. Alongside Mike we have a man that needs no introduction, 3x Olympic Champion and USAW’s Technical Director, Pyrros Dimas.
This episode is all about coaching, competition, and getting our top American lifters ready for the 2020 Olympic Games!
Topics:
03:30 - Coaches introductions
10:00 - Pyrros on getting started with USAW
20:25 - Life on the road
25:10 - Technique ,Warm-ups & Athletes
33:00 - Pyrros on competition
36:40 - Advice for coaches
Links:
ROMwod.com
Optimize Your Performance with ROMwod
Welcome back for the final installment of our five part miniseries:
5 Barbell Mobility Drills To Help Improve Your Olympics Lifts.
This week we’re exploring the Front Rack Squat Press. Today’s topics include getting into
position, and all the benefits of this drill. The front rack squat press (AKA Sots press) is considered the ultimate expression of total body mobility. Developing your ability to perform this drill you will be more equipped to find your true potential in Olympic lifts.
For visuals and further explanation check out the links from Chad’s Instagram and YouTube channels in the link section below!
- Behind The Neck Press & Stretch
- Narrow Grip Overhead Squat
- Full Grip (or Strapped) Front Squats
- Snatch Grip Squat Press
- Front Rack Squat Press
Topics:
13:00 - Getting into position
18:08 - Inability to perform this drill
21:21 - Assistance drills
25:00 - Progression examples
Links:
For an Addressing Protocol and Visuals for this specific drill, see this Instagram post (https://www.instagram.com/p/B3xXv85FCwg/?igshid=1dza9erjsxzco) or this YouTube video (https://www.youtube.com/watch?v=Ay9Jcc4NjRE)
www.RomWOD.com
Welcome back to the fourth installment of our five part miniseries:
5 Barbell Mobility Drills To Help Improve Your Olympics Lifts.
This week we’re exploring the Snatch Grip Squat Press, aka Sotts Press. Today’s topics include setting up for the sotts press, the importance of external rotation at the shoulders, as well as drills for overhead mobility.
For visuals and further explanation check out the links from Chad’s Instagram and YouTube channels in the link section below!
- Behind The Neck Press & Stretch
- Narrow Grip Overhead Squat
- Full Grip (or Strapped) Front Squats
- Snatch Grip Squat Press
- Front Rack Squat Press
Topics:
05:36 - Sotts press
14:52 - Internal vs. external rotation in the movement
20:00 - Testing the position
25:00 - 3 drills for overhead mobility
Links:
For an Addressing Protocol and Visuals for this specific drill, see this Instagram post (https://www.instagram.com/p/B3hqoNGlO5u/?igshid=1fy9cek2jnmk0) or this YouTube video (https://www.youtube.com/watch?v=XTta28NzsZg)
www.RomWOD.com
Welcome back to the third installment of our five part miniseries:
5 Barbell Mobility Drills To Boost Your Olympic Lifting Potential.
This week we’re exploring the full grip, or strapped, front squat. Today’s topics include front rack mobility, how to test it, and of course how to improve your mobility as well as range of motion. For visuals and further explanation check out the links from Chad’s Instagram and YouTube channels in the link section below!
- Behind The Neck Press & Stretch
- Narrow Grip Overhead Squat
- Full Grip (or Strapped) Front Squats
- Snatch Grip Squat Press
- Front Rack Squat Press
Topics:
11:26 - Common mobility issues/ restrictions
21:52 - Self test
23:10 - Core work
34:10 - Internal vs. External rotation
39:00 - Testing t-spine and lat mobility
Links:
For an Addressing Protocol and Visuals for this specific drill, see this Instagram post (https://www.instagram.com/p/B3NWYNRlEZ7/?igshid=7h8hmz3smt0l) or this YouTube video (https://www.youtube.com/watch?v=DGg2Kplqshk)
www.RomWOD.com
Welcome to the second installment of our five part miniseries - 5 Barbell Mobility Drills To Help Increase Your Olympic Lifting Potential.
This week we’re exploring narrow grip overhead squats. Today’s topics include the importance of being mobile, why you should make mobility a priority, and how to test your mobility. For visuals and further explanation check out the links from Chad’s Instagram and YouTube channels in the link section below!
- Behind The Neck Press & Stretch
- Narrow Grip Overhead Squat
- Full Grip (or Strapped) Front Squats
- Snatch Grip Squat Press
- Front Rack Squat Press
Topics:
05:20 - Overhead squat frequency
17:00 - Executing the narrow grip overhead squat
23:10 - Core work
27:35 - Testing your mobility
38:40 - External shoulder position overhead
Links:
For an Addressing Protocol and Visuals for this specific drill, see this Instagram post (https://www.instagram.com/p/B27O_oJlJMZ/?igshid=i5bk6u4yjril) or this YouTube video (https://www.youtube.com/watch?v=O3upfOXVAqQ)
www.RomWOD.com
We’re excited to start a brand new five part mini-series this week on the USA Weightlifting Podcast. To kick things off, we’ll be getting into our first of five barbell mobility drills that will help improve your Olympic lifting potential.
This week we’re exploring one of Chad’s favorites, behind-the-neck press & stretch. Tune in to learn exactly how to test your mobility, improve your range of motion and keep progressing your lifts!
5 Barbell Mobility Drills to improve your olympic lifting potential:
- Behind The Neck Press & Stretch
- Narrow Grip Overhead Squat
- Full Grip (or Strapped) Front Squats
- Snatch Grip Squat Press
- Front Rack Squat Press
Topics:
09:30 - Behind the neck press & stretch drill
24:00 - How to progress your mobility
Links:
For an Addressing Protocol and Visuals for this specific drill, see this Instagram post ( https://www.instagram.com/p/B2pROjqlIGX/?igshid=c3mh317zntaa ) or this YouTube video ( https://www.youtube.com/watch?v=Mq04PxExFVc )
Romwod.com
In this episode of the USA Weightlifting Podcast, we’re excited to touch base with Harrison Maurus for the second time on the show.
If you guys haven’t our first episode with Harrison be sure to do so. This week we’ll be talking about his World Championships performance which is a step towards qualifying for the 2020 Olympic Games. We get a chance to hear some behind the scenes stories including overcoming a back injury, some of the biggest lessons he’s learned in the past year, and what it’s like working with a new coach!
You don’t want to miss this one, be sure to subscribe and leave us a review!
Topics:
01:40 - A rude awakening
06:05 - Performance at the World Championships
18:50 - Overcoming a back injury
31:10 - Improving the snatch
33:40 - Biggest lessons
41:45 - What is Harrison NOT good at?
Links:
RomWOD.com
Hold onto your seats because today we have JP Nicoletta, Dr. David Boffa, and Sean Waxman on the podcast.
In this episode we’ll be breaking down some of our favorite moments of the 2019 IWF Championship, including some of our favorite lifters, and some surprising moments that took place during the competition.
If you loved this episode, please leave us a review and share it with a friend!
Topics:
02:00 - JP’s favorite moment of the Worlds
05:48 - Surprising coaching calls
14:23 - Favorite lifters during competition
31:57 - Medaling at the World Championships
Sponsors:
romwod.com - Optimize Your Performance
This week on the USA Weightlifting podcast we’re joined by the one and only Danny Camargo. This marks Danny’s third episode with the USAW hosts, and just like his previous appearances, Danny really delivers.
This episode is all about developing the champion mindset. Whether you’ve got into weightlifting to improve health or hopes of making it to the Olympics, it all starts with your mindset. Tune in to catch Danny’s tips on developing confidence, being consistent, how to “flip the switch”, as well as his best advice on how to stay present and stop overthinking!
If you enjoyed this episode please leave us a review and share with a friend!
Topics:
03:23 - Crawl before you walk
11:05 - Developing confidence in your athletes
26:56 - Flipping the switch
30:00 - Overthinking vs Being Present
Sponsors:
RomWod.com - Optimize Your Performance
Joining the Podcast for the second time, we’re excited to re-introduce the CEO of USA Weightlifting, Phil Andrews.
It’s been a year since Phil’s last visit on the podcast and on this episode we’re excited to catch up and share all of the latest news and happenings inside the USAW organization. We’ll also be getting into the upcoming 2020 Olympic Games as well as the 2019 World Championships, including athlete qualifications and much more!
If you’ve enjoyed this episode please leave us a review and share us with a friend!
Topics:
02:46 - “Tokyo Strong”
12:54 - A chance for the podium
19:57 - 2019 World Championships/ Olympic Games Qualifications
33:30 - Questions from followers
Links:
Tokyo Strong - Click the link to learn more about the project, as well as how you can help support the team!
RomWOD.com - Sponsor
Welcome back to another week on The USA Weightlifting Podcast.
Today’s episode is dedicated to one of our most popular audience questions we’ve been getting - “how should you go about getting back into training after taking some time off”?
In this episode your hosts, Chad and Cheryl both give their opinions on the best approach for getting back into a routine, as well as highlighting some do’s and don'ts that will make your time in the gym more effective. We love getting questions from you guys so please be sure to keep asking away! Enjoy the show.
Links:
romwod.com
Joining The USA Weightlifting Podcast for the second time, Cara Heads Slaughter is back for another episode to discuss her experience presenting at the USA Weightlifting Coaching Symposium along side weightlifting legends, including Pyrros Dimas.
Tune in to learn more about her ideas on how to be a better coach, as well as different approaches to training and coaching techniques.
If you loved this episode please leave us a review and share with a friend!
Topics:
03:00 - Coaching symposium
10:32 - Setting boundaries
26:09 - Focusing on coaching
34:20 - The importance of asking questions
39:08 - Coaching coaches
57:50 - Evolving as an athlete/ coach
Books:
With Winning In Mind - Linny Bassham
Dare To Lead - Brene Brown
Joining the USA Weightlifting Podcast this week, we have Katherine Nye.
Kate is an American weightlifter, Pan American Champion, and Junior World Champion. In this episode Kate joins your hosts, Chad and Cheryl as they talk about her early goals of making it to the Olympics, finding out the she had bi-polar disorder, struggling with gymnastics, and training after an appendectomy.
Topics:
04:19 - Goals of the Olympics
10:58 - Technique work
18:48 - Mental strength
30:40 - Training in gymnastics
35:30 - Training after an appendectomy
Links:
RomWOD.com - Sponsor
Danny Camargo is one of the most highly respected coaches in the USA Weightlifting community.
Aside from being a USAW Senior International Coach, Danny is the founder of OLYConcepts, a world class weightlifting service for education and training, as well as the author of Olympic Weightlifting: Cues & Corrections. When it comes to moving the barbell safely and efficiently, Danny is unmatched.
Today he joins us for the second time on the USAW Podcast to talk about the coach & athlete relationship. In this episode he covers some important aspects between a coach and his/ her athletes including trust, dealing with complaints, when to coach and when not to coach, and why you should make some time to “disconnect” from your phone. If you enjoyed this episode be sure to check out our first episode with Danny one episode five!
Topics:
04:00 - Trust
15:30 - Working with beginner athletes
28:16 - When to coach and when not to coach
36:57 - Qualities of a coach
49:07 - Communication
56:09 - Dealing with complaints
62:46 - Connecting/ disconnecting
Links:
RomWOD.com
OLYConcepts.com
Please welcome David Tao, Editor and Cofounder of barbend.com. David is a veteran of the health & fitness industry with nearly a decade of experience building and running editorial teams in the space. He also serves as a commentator for both National and International weightlifting competitions.
In today’s episode David is here to announce the coming launch of the official BarBend Podcast as well as give some tips on social media, the USAW and BarBend partnership, and to highlight some of the success of the USA Weightlifting team.
Be sure to subscribe to his new Podcast!
Topics:
04:55 - Social media today
10:10 - Growth in weightlifting
35:03 - USAW & Bar Bend partnership
39:02 - Success of the USAW team
48:17 - Bar Bend Podcast
Links:
barbend.com
RomWOD.com
This week on the USA Weightlifting Podcast, please welcome the great Leo Totten. Leo is the founder of East Coast Gold Weightlifting and has led the club to 20 National Team Titles; one of his many accomplishments as a staple in our community that culminated with his induction into the USA Weightlifting Hall of Fame in 2018.
Today Leo joins us on the USAW Podcast to talk about what it takes to be a champion, starting the East Coast Gold team, old school versus new school coaching methods, and lastly, how to build a growth mindset.
If you loved this episode please be sure to leave us a review and share us with your fellow lifters!
Topics:
04:15 - Starting a weightlifting team
09:08 - Early coaching career
15:50 - Old School vs. New School
26:20 - Assessing Strengths & Weaknesses
37:05 - What makes a champion?
50:03 - Working as a Team Leader in the Olympics
This week marks the final week in our countdown of easily applied tips to help improve your Olympic lifts and build confidence as you get under the bar. In this week’s episode both Cheryl and Chad will be encouraging you to set a date to test yourself from all the hard work you’ve been putting in on the training platform. Whether this is a competition or a day in the gym at the end of a cycle, this date will serve as a source of motivation and accountability, elevating your focus and training to a new level.
For those of you that choose to compete, the hosts will be going over a few of the things that happen once you sign up for your first competition! Regardless if you’re new to olympic lifting or a seasoned vet, there is no perfect time. There is so much you can learn from competing, and in this episode you’ll learn a few pointers on developing the skill of competing, and the biggest differences between training and competing.
If you loved this episode please leave us a review and share us with a friend!
Topics:
03:00 - Competing for the first time
11:37 - Lessons from competing
19:00 - What kind of athlete are you?
27:05 - Biggest takeaways from weightlifting
40:10 - Pick the date!
Links:
How To Compete Guide
RomWOD
Weightlifting 101
Welcome back to the USA Weightlifting Podcast. Today we’re on our 2nd to last tip to help improve your lifts in the weight room. This week we’re looking at the benefits of holding your reps after completion.
Whether your snatching, cleaning, jerking, or even standing with the bar during squats, there is a huge benefit in developing your support position by establishing proper alignment and structure in the end range of these positions.
Be sure to tune in this week to learn more about finding a new level of balance and support while under load. If you enjoyed this episode please be sure to leave us a review and share our podcast with a friend.
Topics:
11:44 - Holding onto the bar when your finish a rep
22:05 - Holding in the front rack
30:00 - Anti-shrugging
35:15 - Overload quarter reps
This week on the USA Weightlifting Podcast, your hosts Chad Vaughn & Cheryl Haworth are getting into yet another easily applied tip to help improve your lifts in the weight room. This episode marks number 3 on the countdown of 10 in our series - the hook grip!
The hook grip is the most preferred gip for all olympic lifters - if you’ve never heard of the hook grip then this episode is going to explain what the hook grip is, why we use it, as well as some specific exercises for you to try out in order to get more comfortable with the new positioning of your hands around the bar.
We’ll also be getting into some situations when we prefer NOT to use the hook grip, and finally, learning how to release the hook grip when we’re catching the bar overhead or in the front rack position. We hope you enjoy this episode and would love for you to leave us a review and share our podcast with your fellow lifters. Thanks again and happy lifting!
Topics:
02:00 - Why we hook grip
16:00 - When NOT to hook grip
22:05 - How to release the hook grip
Links:
www.romwod.com
This week on the USA Weightlifting Podcasts, your hosts, Chad Vaughn and Cheryl Haworth will talk you through another tip on our count down of 10 easily applied tips to improve your lifts. In this episode they will be getting into a simple concept to add to your training in order to perfect your jerk, as well as any other movement that requires a “dip”. Be sure to listen in to find out how pausing in your dip can improve your timing, allow for a smoother decent, and a more powerful change of direction and upward drive of the bar. We’ll also be looking at some common faults while dipping, as well as what to look for if you're videoing your lifts.
Topics:
04:25 - Common faults in dips
08:30 - Slowing down & pausing
23:45 - Time under tension & change of direction
37:00 - Power jerk vs split jerks
Links:
www.romwod.com
This week on the USA Weightlifting Podcasts, your hosts are back with more tips to help improve your lifts to ensure you’re getting the most out of every training session. This episode is all about the clean and jerk and how to solidify your grip for the clean as well as getting into the right positions for proper execution. Some specifics we’ll be diving into include bar contact, defining the first and second pull, transitioning into an optimal jerk position, as well as shining some light on a few things that could be taking away from your mobility. If you loved this episode please leave us a review and share the podcast!
Thank you all for the support!
Topics:
05:01 - Bar contact
08:15 - Defining 1st & 2nd Pull
27:15 - Hands too narrow
35:00 - Common limiters on your mobility
46:30 - Transitioning to the jerk
Links:
RomWOD.com - Optimize your Range of Motion
Welcome back to another week of The USA Weightlifting Podcast. Today’s episode is great for athletes and coaches alike, looking to perfect their craft. On this week’s episode your hosts will be talking about the importance of slowing down. Believe it or not it’s not that easy to get athletes to slow down. In this episode we’ll be learning about how slowing down can help you move better, improve your strength, and ensure that you’re getting the most gains as possible during your lifts. If you loved this episode please share it with a friend and don’t forget to leave us a review!
Thank you all for the support!
Topics:
03:00 - Slowing down to move better
23:20 - Tricks to slow yourself down
30:30 - Breathing
36:05 - Slowing down for strength with tempos
Sponsors:
ROMWod.com - Optimize Your Range of Motion
This week on the USA Weightlifting Podcast, we’re back with another tip to help improve your lifts. In this episode our hosts will be discussing the benefits of lifting without shoes. Believe it or not, lifting barefoot may in-fact make lifting with weightlifting shoes much easier by improving kinesthetic awareness, ankle mobility, as well as cleaning up some mobility issues in your bottom position. Tune in for some specific warm-up sequences to try out before your next lift!
Topics:
10:26 - Testing your “air squat” without shoes
16:25 - Warm-up sequence
29:45 - Cleaning up some mobility issues
40:40 - Lifting in Nanos
Sponsors:
ROMWod.com - Optimize Your Range of Motion
Instruction:
Perform the 1st 3 warm up sets of any squat workout (overhead, front or back) and the 1st 3 warm up sets of any snatch or clean workout, without shoes (barefoot). If you’re unable to maintain sufficient quality in this way, then progress into it over time as indicated in the recording.
Whether you’re ready for weighted barefoot squats or snatches/cleans or not, we recommend that you perform light position drills and individualized mobility work barefoot as a daily and very effective complete warm up. See the sample sequences below to help you get started:
Sample Position Prep (General Warm Up)
3 Rds
-Extended Plate Squat 5 reps w/5 sec pause/rep
-Ankle Rock 10 reps/side (replace w/1-2 mobi drills most meaningful to you)
-Support Squat 30 sec
Weighted Barefoot warm up(OH/Frt/Back Squat)
*w/pause on last rep/set
-5 at bar
-5 at 35%
-5 at 50%
Welcome back to another episode of the USA Weightlifting Podcast. This week we have another tip to help improve your Olympic lifts and build confidence under the bar. The information covered as our number 8 on the countdown of 10 is all about confirming your best snatch grip. We’ll also be going over the importance of contact with the bar and the difference between external and internal rotation. Enjoy the show!
Topics:
06:15 - Why is contact so important?
10:52 - Confirming your snatch grip
19:00 - Narrow grip vs Wide grip
27:00 - Internal rotation vs external rotation
34:00 - What grip should you use for overhead squats?
Welcome back to another episode of The USA Weightlifting Podcast. This week we’re coming back with another one of our easily applied tips to help improve your lifts without having to add or change your program. Today’s tip is all about spending some time in your bottom position, in other words, pause squats! We’ll be getting into how to keep your torso upright in the bottom of your clean, as well as how pausing in your squats can help find your true bottom position in any of your squats. If you’ve enjoyed this episode please be sure to leave us a review!
Topics:
05:00 - Keeping your torso up the clean
12:05 - Developing a strong bottom position
15:03 - The overhead squat
24:10 - Foot position
33:22 - Tips for finding a deeper squat
Instruction:
Pause in your lowest position for at least 5 seconds on half the warm up reps for any back squats, overhead squats, or front squats you perform up to about 70%.
.
If you’re currently unable to hold with quality at that depth, then try elevating your heels for some of those reps and progressing down through sets, weeks, and/or months as part of the process in teaching your body a better overall position. Only 1-2 inches of your heel is to be on the elevated surface.
.
Sample Squat Warm Up Using Pauses & Elevation:
*Pause 5 sec in bottom of squat on 1st half of each set
6 at bar w/10lb plates
4 at 35% w/10lb plates
4 at 50% w/5lb plates
4 at 50% w/5lb plates
2 at 60% NO elevation
2 at 70% NO elevation
Welcome back to another episode of the USA Weightlifting Podcast. In this episode we will be starting a new Tip Series that is going to help enhance your technique, improve strength in specific positions, and overall help towards becoming more efficient in your lifts! In this episode we’ll be going over pausing at the knee, from becoming more aware of getting to this point from your start position, to what to do with your shoulders, today’s tip is all about getting comfortable and STRONG at this critical point within your snatch and clean.
Topics:
01:30 - Pausing just above the knee
18:00 - Becoming aware
27:30 - What to do with your shoulders
34:35 - Pausing off the floor
Instruction:
Pause above the knee on half of your warm up reps up to about 70% as you are working to a heavy single, or building to your working sets for the day on any snatch or clean workout.
In this pause position ensure:
1. The bar is touching the top of the knee cap (unless you are using an adjusted level to best improve your movement).
2. The entire foot is grounded, gripping floor with your big toes.
3. Slight bend in the knee with shins vertical (or close to it).
4. Tight back with shoulders covering the bar.
Welcome back for another episode of the USA Weightlifting Podcast. In this episode your hosts will be talking about the importance of establishing a proper start position for your snatch and clean. They’re be discussing the importance of joint mobility for strength athletes, grip work, feet positioning, and finally, how to bring it all together for each lift.
Topics:
15:00 - Feet position
20:00 - Grip
38:25 - Arm position
1:01:20 - Bringing it all together
1:12:00 - Head and eye position
Links:
Romwod.com
Welcome back to another episode of The USA Weightlifting Podcast. In Today’s episode we are joined by Chris Amenta and Danny Ear of Onyx Straps. This week we’re diving into one of the most used weightlifting tools, lifting straps. We’ll be getting into the benefits of lifting with straps as well as strategies on when and how to use straps for strength, and mobility.
Topics:
03:45 - Why use straps?
10:20 - Straps for mobility
20:00 - How to use straps
30:10 - Methods & tricks for using straps
Be sure to check the link below to find the videos used in the review of a listener’s jerk toward the end of the recording.
https://www.instagram.com/p/BuFEAFQFQSY/?utm_source=ig_share_sheet&igshid=4nol209p4lo4
Welcome back to another episode of The USA Weightlifting Podcast. This week our hosts are diving in head first on how to improve your jerk. This episode is dedicated to dissecting the jerk from the set up to the finish. We’ve got a bunch of tips coming your way, including on how to improve your positioning, some technical variations, and proper foot work for the jerk. Also, you can follow along with a review of a listener’s jerk with the provided link below, along with some other links of note for the benefit of your own jerk. Enjoy the show and be sure to leave us a review!
Topics:
07:25 - The jerk
23:05 - The dip
36:50 - “The Pez dispenser technique”
41:00 - Split depth
1:12:00 - Video Analysis
Tips for Corina’s jerk (from video analysis):
*NOTE: Many critical mistakes are made and some fundamentals ignored before the dip is even initiated. Corina exhibits a few of these mistakes, but hopefully some of these cues can help.
- Setting a proper tempo for a consistent dip (including a more consistent depth) requires an athlete lock out the knees prior to dipping. While the knees are locked try to combine that with the action of wiggling your toes. This shifts the body to the back part of the foot which is critical in driving the bar straight up.
- Take time to make your set up routine the SAME each time. Be thoughtful and deliberate.
- Between sets of jerks, focus on one or two either mobility or positional drills. Corina, I recommend you do wall dips between sets. (Wall dips: placing your back flat against the wall with your feet beneath you as if you were going to dip. Practice the dip with your entire back sliding straight up down the wall.) this will help with the awareness needed to dip straight. Shoulders need to stay on top of the hips.
- Shoulder mobility is key to handle heavy jerks and “stacking” is critical. Practicing jerk recoveries in which heavier loads are lifted will allow you to feel how to balance overhead and if there are some lingering mobility issues.
- Pairing jerk recoveries with shoulder mobility exercises/stretching will help.
Recommended Protocol for Corina:
*To be performed as the first 3-5 warm up sets of any jerk work in program for 4 weeks; at that point reevaluation is indicated to confirm that the protocol has made improvements and/or to adjust as needed either to find more appropriate drills or to progress from the previous.
A. Behind the Neck Press and Stretch w/Narrow Grip - 5 reps at bar only
-See Demo Here https://www.instagram.com/p/BsY6iwPl4lv/?utm_source=ig_share_sheet&igshid=6crq92z771ka
B. Wall Dip - 10 reps
-See Demo Here https://www.youtube.com/watch?v=fMIr5CkMGoc
C. Split Jerk - 2-5 reps
Welcome back to another episode of The USA Weightlifting Podcast. This week we’re going round two with Nick Shaw from RP Strength. If you haven’t yet, be sure to check out part one of this conversation. In this episode we’ll be diving deeper into the world of weightlifting and dieting/ nutrition. Nick shares a few sweating methods for cutting weight, as well as tips for hydration, and making weight for female & youth athletes. Enjoy the show!
Topics:
02:00 - Sweating methods
43:00 - Tips for making weight
46:00 - Hydration
50:00 - Cut or gain?
57:00 - Making weight for youth athletes
1:06:00- Female athletes and cutting weight
This week on the USA Weightlifting Podcast, we’re joined by a very special guest, Co-Founder of RP Strength, Nick Shaw. In this episode Nick shares his knowledge on nutrition, or more specifically, eating for performance. We’ll be covering a variety of topics including counting macros, supplements, what to consider before dropping a weight class, and finally tips for proper cutting and weight gain. Be sure to stay tuned for part 2 on this topic where we’ll dig into sweating methods and post weigh in recovery and fueling!
Topics:
04:00 - Considerations before dropping weight classes
11:00 - The importance of nutrition
18:10 - RP Pyramids
34:38 - Macros & Supplements
49:03 - Dietary recommendations
56:30 - Tips for proper cutting & weight gain
Weightlifting, just like any sport takes some time to perfect, so what happens when you only have a limited amount of time to dedicate to training each week? On this episode of The USA Weightlifting Podcast we’re going to tackle that question as well as give you some suggestions on exactly what you should be working on during each session to make sure you’re getting the absolute most out of training in during your busy schedule. If you’ve enjoyed this episode please share it with friends and leave us a review!
Topics:
02:00 - What to focus on with limited training time
11:35 - Technique work
20:00 - Thoughts on how to prioritize programming
Welcome back to another episode of the USA Weightlifting Podcast. This week is all about making contact with the bar. Whether you're new to olympic lifting, or coaching high caliber athletes, we’ve got some tips for you! In this episode we’ll be getting into things like how to make contact, when you should start teaching your athletes about making contact, and finally, how to teach making contact. Grab your bar, grab your headphones, and tune in! Enjoy the show!
Topics:
06:05 - How to make contact
10:15 - What does “contact” mean?
22:00 - When should you start teaching contact?
32:00 - How to teach contact
This week on the USA Weightlifting Podcast, we’ll be getting into the importance of body awareness and learning new skills as a weightlifter. We’ve got some tips to keep you active, why exploring new sports and movement patterns will help you in the weight room, as well as providing some insight on how to improve your posture even while standing. If you liked this episode please leave us a review! Enjoy the show!
Topics:
01:40 - The importance of exploring other sports
08:00 - Walking and weightlifting
18:50 - “Feet Alarm”
Welcome back to another episode of The USA Weightlifting Podcast. In this episode we will be getting into the importance of making your lifts. It’s one thing to win a competition, while its another thing to go 6/6 in your lifts. We will be giving our tips on staying present during each individual lift, advice for new lifters, and Chad’s very own “two-miss” rule. Enjoy the show!
Topics:
04:20 - Staying present during each lift
11:00 - Making the most out of your attempt 6/6
20:30 - Recommendations for new lifters
45:05 - 2-Miss Rule
“Let the reception be a reaction!”
Chad Vaughn
This week on the USA Weightlifting Podcast Cheryl and Chad will be talking about getting under the barbell in your snatch (though this applies to the clean and the jerk as well) and how to commit to the lift; which first means committing to your pull from the ground through extension (hopefully FULL and QUALITY extension). We’ll be getting into some of our favorite drills that will not only help improve your lifts and get you closer to your best movement, but also build confidence and ultimately new PRs! Enjoy the show.
Topics:
02:00 - Getting under the snatch
15:15 - Assessment
24:00 - Steps to fix your snatch
Welcome back to another episode of the USA Weightlifting Podcast. We are joined this week by a man who needs little introduction, Wes Kitts. Wes is a Tennessee boy, turned Weightlifter, Coach, and Personal Trainer out of California Strength. Recently he won gold in the 2018 Pan Am Championships and holds the American record in the now previous 105kg weight class with a 176kg snatch, and now has his sights set for Tokyo in 2020. In this episode we’ll be going into Wes’ early years of weightlifting and football, moving across the country to pursue his dream, and how he improves hip mobility and shoulder stability.
Topics:
06:30 - Striving for an Olympic medal
12:00 - Intro to weightlifting
15:40 - Moving from Tennessee to California
22:15 - Competing in football vs weightlifting
36:30 - Hip mobility and Overhead stability
This week on the USA Weightlifting Podcast, we are answering some more of your questions. Today’s topic focuses on equipment necessary for weightlifting, specifically for this conversation are wrist wraps, knee wraps/sleeves, and belts. Are any of these a must to lift big weights? That question for these accessories is certainly debatable so tune in here for our personal take on the topic! Enjoy the show.
Topics:
04:50 - Wrist wraps & knee sleeves
17:00 - Knee wraps vs. knee sleeves
22:30 - Using a belt
30:00 - Do belts make you weaker?
This week on the USA Weightlifting Podcast, we’re excited to talk about this magical movement known as THE SQUAT! When it comes down to it, many athletes don’t realize the aspects of the squat that need to be paid attention to, developed, and perfected for best carryover into their snatch and clean and jerk. Dr. Aaron Horschig, from Squat University will be joining us today to help fill you in. Aaron is a doctor in Physical Therapy, as well as author of The Squat Bible and 6th-place finisher in the 2011 Senior Nationals. In this episode we’ll be confirming squat depth, foot positioning, low-bar back squats, and everything else you need to know from the squat master himself. This episode is loaded with tips to help you both improve your strength as well as proper form in the squat. If you loved this episode please be sure to leave us a review! Happy lifting and enjoy the show, and don’t forget to take an honest look at your squat positioning and standards (Foot position? Range of motion? Quality?)!
Topics:
08:13 - How low should you go?
16:05 - The low-bar back squat
20:00 - Deep squats
32:00 - Knees past the toes?
48:00 - Foot position and more…
Links:
squatuniversity.com
Books:
The Squat Bible - Horschig
This week on the USA Weightlifting Podcast, we’re joined by a legend amongst coaches in the weightlifting community, Coach Mike Burgener. It was an honor to get the chance to catch up with Coach B and learn more about his passion for the great sport of weightlifting as well as some of his favorite stories from throughout the years. In this episode we’ll be getting into what it’s like working with CrossFitters and Weightlifters, tips for coaches looking to improve their craft, and a few of the biggest lessons he’s learned as a coach along the way.
Topics of discussion:
06:03 - The forefront of Weightlifting in CrossFit
10:50 - A passion for weightlifting
17:00 - Coaching CrossFitters
31:45 - Coaching coaches
44:10 - Resources for coaches
47:15 - Coach B’s new style of coaching
1:01:15 - Working with Casey Burgener
1:08:35 - USA Weightlifting present & future
1:11:00 - Geezers and Traegers
If you enjoyed this episode please leave us a review and share our podcast with friends & family!
Let us know who you’d like to hear from!
This week on the USA Weightlifting Podcast, we’re going deep into the behind the scenes of the recent success at the Junior Worlds, and the future of International Competition prep, with USAW’s Senior Director of Sports Performance and Coaching Education, Mike Gattone. Mike is a USAW Sr. International Coach, personal coach of Tara Nott Cunningham, and former Assistant Strength Coach for the Chicago Bulls. In this episode we’ll be talking about Mike’s role in the Junior Worlds, how he mentally prepares his athletes for competition, and of course some fun weightlifting stories. Please take a second to help spread the word about the USAW Podcast by leaving us a review and sharing some of your favorite episodes! Enjoy the show.
Topics:
04:25 - Mike’s role at the Junior Worlds
14:00 - Mental training for competition
21:50 - Pyrros Dimas
47:00 - Junior Worlds
Links:
E-mail: mike.gattone@weightlifting.org
Instagram: @mgattone64
This week on the USA Weightlifting Podcast, we’re speaking with Fred Lowe. Fred is a three-time Olympian, and eight-time Senior National Champion. He held four American records, two being in the clean and jerk, and he was the lightest lifter to clean and jerk 400lb until CJ Cummings. In this episode Fred shares some of his advice for weightlifters looking to improve their jerk, how to fix common faults, and his evolving coaching philosophy. Fred is also a great story teller, in this episode we get to hear some of his weightlifting stories from over the years, including how he survived cancer. Enjoy the show!
Topics:
04:20 - Advice for athletes
07:50 - Fixing common faults
13:17- Teaching the jerk
32:40 - Coaching philosophy
1:09:40 - Surviving cancer
Help spread the word by leaving us a review and sharing our podcast!
Thank you all for the support!
This week on the USA Weightlifting Podcast, we’re interviewing Vernon Patao. Vernon was a 1990 US Junior Champion, a three-time US Senior Champion in 1992, 1994, and 1995, and a two-time Olympian from 1992 and 1996. After 18 years on the outside of the sport, Vernon has now stepped back into the game as a coach, helping athletes reach the next level in their careers. Today we got to catch up with Vern, talking about his coaching experiences working with youth athletes, and how to improve your overhead position. Enjoy the show!
Topics:
05:20 - Working with Meredith Alwine
14:50 - Coaching experience
18:30 - Message to athletes
23:00 - Priorities for youth athletes
32:35 - Common faults in athletes
40:10 - Resources for athletes and coaches
44:45 - The difficulties as a coach
54:50 - Improving overhead position
Help spread the word by leaving us a review and sharing our podcast!
Thank you all for the support
This week on the USA Weightlifting Podcast, we’re interviewing Artie Drechsler. As an athlete, Artie set three Junior World Records including one in the total. Additionally he is a USAW Sr. International Coach, a Category 1 IWF Referee, a 2 term Chair of the Board for USA Weightlifting, and certainly one of the most knowledgeable about the sport in general. In this episode we’ll be going over some of those credentials in detail, his work as an author for The Weightlifting Encyclopedia, and some of his most memorable experiences as an athlete. This episode is part one of our interview with Artie so be sure to stay tuned for part two and enjoy the show!
Topics:
04:45 - Junior Worlds’ Records
09:20 - Category 1 International Referee & early weightlifting days
36:05 - The Weightlifting Encyclopedia, Bodybuilding & Weightlifting
58:05 - Level 1 Certification Course
Follow us on social media:
Instagram: @USA_weightlifting
Twitter: @USweightlifting
Facebook: USA Weightlifting
Please help spread the word by sharing the USAW Podcast and leaving us a review!
Welcome back to another episode of the Official USA Weightlifting Podcast. This week, we’re kicking off round two of Q&A from our listeners. Once again, thank you to everyone that sent in questions! In this episode we’re joined by Coach Kevin Doherty of Hassel Free Barbell Club. We’re going to be answering some of your questions geared toward young athletes including making weight, how to keep weightlifting interesting for youth athletes, and finally how to determine the appropriate age to start teaching kids the olympic lifts. It was a real treat being able to connect with someone so passionate about weightlifting, as well as someone with so much experience coaching youth athletes. If you enjoyed this episode, please leave us a review. Enjoy the show!
Topics:
06:20 - Question 1: Qualifying for weight classes
29:20 - Question 2: When is it appropriate to teach kids the Olympic lifts
47:10 - Question 3: Keeping it interesting
Honorable mentions:
Coach Kevin Doherty
hasslefreebarbell.com
Instagram: @USA_weightlifting
Twitter: @USweightlifting
Facebook: USA Weightlifting
This week on the USA Weightlifting Podcast, we’re speaking with 2016 Olympian and 48kg category American record holder in the snatch, Morghan King. In this episode we learn more about Morghan’s goals on returning to the Olympics, tips on improving your jerk, and her modo for staying healthy and ultimately learning her own body. Show your support for our show by leaving us a review! Enjoy the show!
Topics:
03:10 - Youth Olympic Role Model
09:05 - Setting goals on returning to the Olympics
17:20 - Progressive goals
22:00 - Knowing your body and staying healthy
38:40 - CrossFit before Weightlifting
54:30 - Struggles in weightlifting
1:14:00 - “Sitting into the hips”
Follow us on social media:
Instagram: @USA_weightlifting
Twitter: @USweightlifting
Facebook: USA Weightlifting
This week on the USA Weightlifting Podcast, we’re speaking with the CEO of USAW, Phil Andrews. In this episode Phil takes us through his role as CEO, as well as some of his personal goals for the organization. We’ll be getting a closer look at the USAW Mission Statement, organizational and cultural changes, and an inside look at the USAW Recruitment Project. It was an honor to host Phil as our guest this week. Enjoy the show!
Topics:
03:50 - Roles of a CEO
16:30 - USAW Mission Statement
22:50 - Athlete funding
30:20 - Overcoming roadblocks in USAW
38:00 - USAW Recruitment Project
Follow us:
Instagram: @USA_weightlifting
Twitter: @USweightlifting
Facebook: USA Weightlifting
This week on the USA Weightlifting Podcast, we’re interviewing Mattie Rogers. Mattie is a three-time National Champion in the 69kg category. She is also the Senior American record holder in the snatch, clean and jerk, and total. Before weightlifting, Mattie started out as a cheerleader, and eventually got into CrossFit at the age of 17 before ultimately finding her way into weightlifting a year later. In this episode we’ll be getting into some of Mattie’s athletic accomplishments, visualization techniques during competition prep, overcoming her early struggle with the squat, and her greatest inspiration to succeed. For more on Mattie be sure to check her out on social media, links below. Enjoy the show!
Topics:
03:30 - Current goals
10:50 - Olympic trials
16:00 - 2020 Qualifications
20:30 - Keeping up with the competition
24:35 - Coaching experience
29:00 - Struggling with squats
36:02 - Visualization techniques
42:30 - CrossFit and Olympic lifting
46:09 - Olympic Dream Inspiration
50:25 - The random question game
Social media:
@mattiecakesssss
@mattie_rogers
This week on the USA Weightlifting Podcast, we’re speaking with another elite USA Weightlifting International Coach, Cara Heads. Cara competed in the 2000 Olympic Games, and is a two-time Junior National Champion as well as an eight-time National Champion. Cara has been able to do a beautiful job using her knowledge and experience as an elite athlete to transition and make a big name for herself in the coaching world. In this episode we’ll be diving into her first experiences as a coach, and discussing some of her favorite correctives when it comes to addressing common faults amongst weightlifters. There is a lot to take away from this episode for both coaches and athletes alike. Enjoy the show!
Topics:
03:30 - Getting into coaching
23:00 - Molding the perfect weightlifter
28:00 - Increasing strength vs. mobility vs. technique
37:00 - Addressing common faults
57:00 - Coaching Obstacles
1:05:00 - Remote training
1:12:00 - Reflecting on athletic career
Notable mentions:
Instagram - @CHFPweightlifting & @caraheadsslaughter
Facebook - CH Fitness and Performance
Website - www.chfitnessandperformance.com
This week on the USA Weightlifting Podcast, Chad and Cheryl will be directly replying to a few of your questions. Special thanks to everyone who participated and sent in some questions for us! We had a great time getting to know a little more about you the listener and what things you’d like to learn more about. In this episode we’ll be touching on tips for taking care of your joints, the difference between technique and muscle, as well as how to be smart about your training and getting the most out of each session. Enjoy the show!
Topics:
05:45 - Joint health for Supers
16:15 - Technique vs. Muscle
31:05 - Balancing family & training
41:03 - How to be smart about your training
This week on the USA Weightlifting Podcast, we’re speaking with the man known as the strongest weightlifter in American history, Shane Hamman. Shane still holds all the super heavyweight American records with a 197.5 kg (435 lb) snatch, a 237.5 kg (524 lb) clean and jerk, and a 430 kg (948 lb) total; the last 2 of which were broken at the 2004 Olympics. Before Shane got into Olympic lifting he had already made a name for himself as a Powerlifter where he held the world record back squat from 1996-2012 with a lift of 457.5 kgs (1,008 lbs). In this episode we get to learn about Shane’s early career as a Powerlifter, what it was like transitioning into Olympic lifting, and some tips he used for staying healthy while still adding weight to the bar. But, our favorite part is how much more to this man there is than just his physical strength, so be prepared to get your inspirational fix for the day as well. Enjoy the show!
Topics:
03:10 - Rachel’s challenge
12:00 - Going from Powerlifting to Olympic Lifting
17:30 - Powerlifting training
20:30 - Early OLY training
34:10 - Staying healthy & getting stronger
46:00 - Faith and weightlifting
51:45 - Proudest moment: 2003 World Championships
56:50 - Life after weightlifting
This week on the USA Weightlifting Podcast, we’re doing something special. This is an opportunity for you the listeners to get to know your hosts, Chad Vaughn and Cheryl Haworth. In this episode we’ll be learning a bit more about our hosts as they both talk about their introduction to weightlifting, competing at the highest level, and even sharing a few secrets from beyond the platform. We would like to thank you all for the love and support as we look forward to getting more from the athletes and coaches you want to hear about for future episodes. Enjoy the show.
Topics:
04:40 - Cheryl’s weightlifting story
11:10 - Chad’s introduction to weightlifting
26:40 - Weightlifting then & now
33:40 - Catching up with Cheryl
42:30 - Giving back to USAW
Share the love by leaving us a review!
Welcome back to another episode of the USA Weightlifting Podcast. This week, we’re joined by the 2018 National Championships Meet Director, Anna Martin, as we not only talk about some of our favorite lifters from the competition, but also discuss the “behind the scenes” and obstacles of running a meet. Aside from meet director, Anna does it all from coaching athletes of all ages and levels (over 50 to and at the national level), to being a part of the USAW Competition Committee, to competing herself (since 1994) with recent wins at the Masters Pan-Am and Masters World Championships. Through these experiences she gives great insight on training athletes and encouraging them to stay at it, delivering a message of “go out and have fun” with a palpable passion for the sport that we all share. Enjoy the show!
Topics:
03:50 - Recap of the new National Champions
16:00 - Putting together a weightlifting meet
22:40 - Advice for youth weightlifters getting into competition
28:20 - Misconceptions of running a meet
41:30 - Recent changes in competition
55:50 - Highlight performances during the National Champions
Honorable mentions:
Sinclair Coefficient - Bodyweight Formula
This week on the USA Weightlifting Podcast, we’re interviewing Elite coach, Danny Camargo. Danny is one of the few honored Senior International Level Coaches for USAW, a title of which he obtained through many years of work after transitioning from being a high level competitor. In this episode we’ll be getting into Danny’s coaching career, what it’s like getting back into competition after an eighteen year hiatus, and some tips for coaches looking to perfect their craft. Whether you're an athlete, or a coach, this episode has some take aways that can help you get on the right track. Enjoy the show!
Topics:
02:00 - Competing in the Masters
04:00 - Becoming a Sr. International Coach for USAW
12:45 - A message for coaches
22:10 - Best resource for coaches who want to get better
32:15 - CrossFit & Weightlifting
38:00 - Common misconceptions
43:30 - Weaknesses as an athlete
Honorable mentions:
OLY Concepts
“Olympic Weightlifting Cues & Corrections” - Camargo
On this week of the USA Weightlifting Podcast, we’re speaking with one of the all-time great American Weightlifters who currently still holds the record for the Snatch in the 77 and 85kg weight class, Oscar Chaplin III. In this episode we get to catch up with Oscar and learn more about what he’s been up to since his transition from athlete to coach. In this episode we’ll be getting into some techniques for injury prevention, prepping for competitions, and the hunt for Oscar’s lost Junior Worlds video. Enjoy the show!
Topics:
08:25 - Getting into coaching
12:50 - Injury prevention
18:00 - Accessory lifts for Olympic lifting
31:00 - Programming & prepping for competition
36:00 - Coach & Athlete relationship
47:05 - Nickname origins
56:30 - Finding weightlifting at 9yo
1:10:30 - Lessons in lifting
Honorable mentions:
Coach Zygmunt
Speed Power Strength Gym
Harrison Maurus
This week on the USA Weightlifting Podcast, we’re speaking with one of the world’s best Weightlifters, Harrison Maurus. Weighing in at 77 kg, and only 17 years old, Harrison secured Team USA’s first Men’s Weightlifting World Medal in 20 years at the 2017 IWF Weightlifting World Championships. Just a few months later, Maurus beefed up to the next weight class and became the youngest and lightest American weightlifter in history to clean and jerk 200 kgs in competition. We do not have the character count allowance to list all of the other medals he’s won and records he’s broken (national and international on both), so we’ll have to leave it at that to fill you in on what’s actually discussed in this episode… Harrison takes us through his early gymnastics and powerlifting career before he found Olympic Weightlifting through Coach Kevin Simons. We also dive into discipline, mindset, and some visualization techniques Harrison uses to prep for competition. Enjoy the show!
Topics:
08:00 - Working with Coach Kevin Simons
12:50 - Gymnastics
21:35 - Discipline & Quality vs Quantity
29:01 - Competition & Mindset
38:40 - Strength numbers (squat, press, etc.)
47:05 - Coach & Athlete bond
Honorable mentions:
Alpha Strength & Conditioning
Coach Kevin Simons
@harrison_maurus
For more on USA Weightlifting follow us at:
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Facebook
This week on the USA Weightlifting Podcast, we’re talking to the Queen of Olympic Weightlifting, Ursula Garza. Ursula is a two-time senior national champion, two-time Olympic Festival champion, five-time world team member (1992-1996), and former record holder in both the snatch (masters) and clean and jerk (seniors and masters). Ursula has contributed so much to the sport of weightlifting as an athlete and continues to do so currently in her roles as a coach, USAW President & IWF Vice President. In this episode we get into the changes in weightlifting since the early 2000’s, and more specifically on how the inclusion of the snatch and clean and jerk in the overall protocol of CrossFit has greatly exposed the sport and catalyzed the tremendous growth in every way through the last 10 years. Additionally, she tells us what it was like being the first woman to coach a male athlete in Iran, and finally (and most importantly), how she earned her nickname as the Queen of Olympic Weightlifting. It was a real honor to have Ursula join us on the show this week. Enjoy!
Topics:
06:50 - Women’s Weightlifting in the 2000 Olympics Games
13:36 - Ursula’s goals as President of USAW
24:16 - Being a female coach in USAW
30:15 - Iranian Weightlifting Federation invitation
46:31 - Earning the title of “The Queen of Olympic Weightlifting”
53:46 - The growth of weightlifting
On this episode of the USA Weightlifting Podcast, we’ll be speaking with Sarah Robles. Presently, Sarah is the reigning IWF World Champion in the +90kg weight category (the first American to be named World Champion since Robin Byrd Goad in 1994). If that wasn’t enough, she also competed at the 2012 Olympic Games in London finishing in 6th place, earned a Bronze Medal at the 2016 Olympics in Rio, and most recently won the 2018 Pan American Championships in Santo Domingo (....let me catch my breath). In this episode we’ll be getting a closer look at the athlete behind all the medals as we dive into some of Sarah’s sleeping habits, lifting amongst Football players, the importance of positive self-talk, and most importantly of course, “Super Heavyweight problems”! For more on Sarah Robles, be sure to check out the links below. Enjoy the show!
Topics:
02:45 - Winning The World Championships
17:30 - A day in the life of Sarah Robles
22:00 - Diet for a super heavyweight
32:50 - Introduction to weightlifting
Links:
@Roblympian
Facebook Fan Page
sarahliftsheavy.com