No Coach, No Problem: The Best Weightlifting Drills for Self-Coached Athletes
If you're diving into the world of weightlifting but don't have access to a coach, it can be challenging to improve your technique. The good news is that there are specific drills that can help you intuitively correct your form. P.S. If you’re more of a visual person, check out the YouTube video version of this article here, or scroll to the bottom of the article!
1. Snatch Drills
No Feet Snatch
One of my top exercises to improve Snatch technique is the No-Feet Snatch. In this variation:
Pull the snatch as you typically would, but starting with your feet in your squat stance
Instead of jumping out to land in your catch position, keep your feet firmly grounded. This will make you hyper-aware of any balance shifts in your pull, whether the bar is swinging away mid-lift or if there's a forward or backward jump.
Tempo Snatch
For those aware of issues in their pull but unsure of how to fix it at full speed, the tempo snatch is invaluable.
Take a deliberate four-second pull from the ground to the power position, then finish the lift as normal.
With the slower pull, you can better focus and improve specific pull technique issues like not getting the knees back enough in the first pull, or getting the knees under the bar too much or too soon in the second pull.
2. Clean Drills
No Feet Clean
To fine-tune your clean technique, the no feet clean is an excellent place to start:
This variation will help show AND fix any issues in balance in the pull
By fixing these issues in balance in the pull, it can fix issues later in the lift like a forward or backward jump
Tempo Clean
Much like the tempo snatch, the tempo clean emphasizes pulling intentionally:
Pull the bar as normal, however, take four seconds to go from the ground to the power position before finishing the lift as normal.
The slower pull allows you to address technique issues like placing too much pressure on the heel or pushing the bar away with your hips.
3. Jerk Drills
Double Pause Jerk
The double pause jerk is my top pick for those without a coach.
Pause at the bottom of the dip and make necessary corrections like adjusting a forward lean or dipping too low.
After executing the jerk, pause again in the split position. This pause lets you address balance issues or split footwork before recovering the feet back together.
Footwork Drill
The footwork drill is a great tool as it is low impact on the body and won’t fatigue the shoulders. This is particularly effective for those with inconsistent footwork in the jerk. Things to look for in the split position:
Vertical front shin.
Bent back knee.
Back heel off the ground,
50/50 balance between the front and back leg.
Interested in learning the Olympic Lifts?
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