what's up team welcome back today we are in wit cups who is over there has let us come and train today us and you guys were very privileged Zach telander has come over from the other side the pond from America what this guy doesn't know about olympic lifting is not worth knowing Leon it's also here so we'll get straight stuck into okay so what going to do is I'm going to introduce that I'm gonna let him say what we're doing today and you guys and us we're going to learn some pretty amazing things today so we're gonna be snatching today maybe a little bit of clean and chirping I don't know but we're gonna start with a warm-up okay we're start from the ankles to the knees to the hips got to be able to get low you're gonna Olympic weight lifts and then after that we're gonna do some drills and then I want to see what what you guys can do beyond what's your hype 5x4 a in a bit maybe but it's a bit right mr. tsuda smack snap to the moment 86 Zach 130 to make you got some work to do what were you about to say I can't remember I completely forgot a complete completely threw me completely forgot some back to you yeah we'll come back right let's do this so we're gonna start with some cop races yeah so really important is the ankles in the snatch and the clean so this is a movement that not many people utilize and it's kind of surprising but all we're gonna do is do a simple cabarets you don't know check it out like that got some weight on our back that's it and then from here we'll move on all right wait I don't do it I'm really excited for this you guys are gonna learn some epic stuff like Zach's really incredible he's been we've been talking to what's that for a few weeks and he's like I guarantee you I'm gonna get you to pay off today I've got bad neighbor I'm gonna try I'm a drunk it's an svr and I'm really excited because like we've been so privileged to a bunch of stuff with Sonny and I've learned so much and starring about tons and Zach and it's cool just to work with different people and just see what other people's cute teaching queues are like what you can pick up and hopefully seeing all these different people our channel helps you guys as well there might be some of the sudden he says to you and you got that was amazing or someone's accent that completely changed my snatch or that complete change my clean-and-jerk so starting off with some simple craft raises then what Zach has kindly called shitty squad specially was squatting almost with a bit of a good morning but getting a lot of flexion before we start and then we're going into the good squats but we're going deep I'm almost touching lifting our heels off blow a little bit during car phrases what that's doing is this kind of getting us more angle more range I need to breathe in our ankles so we can get deeper into our squats and slowly as you work gonna start creeping closer in this this flexion right here it's gonna be more and more maximals I like this because again you got to be able to get low in the snatch low in the clean-and-jerk and then I'm also getting my ankles which love it [Applause] common being here big Valley right here push through trying to keep that belly page and going that's what so you just work through these delicious the key here and is baby belly through the heat good squat bottom position and we get those calf raises again Hold'em ability first drill is just called the tall snatch what we're gonna do is work on getting to that bottom position without using our catch again it's all about hitting the depth I got no contact smash somewhat some rectified we're gonna stop the kids going to start all the way standing and I'm not gonna use my hips at all and I'm not even gonna move my feet right now very basic just lift with the arms okay right lift and drop he sees that alright let's do it so all these drills we're doing unweighted right now we're just doing with barbell the next one exact same thing except we're gonna move the feet okay so the top snatch position you're gonna get your feet in a little bit narrower this time okay you're still going to start with the elbows standing tall elbows and just drop alright so now we're gonna get into the actual whole movement of the snatch and what I like to do is teach the snatch from the top down but it's mainly just tension based so what you'll notice is when you put a barbell in someone's hands they stand straight up okay their posture is great tell them to take a breath in they go down postures rate postures your posture is great everything's nice when we put the barbell on the floor that's when things get a little bit tricky so what I want to do is just work on a drill that can kind of blend those two together okay so first things first okay we're gonna start at the top we're gonna pull it reinforces that focus chest position like I was saying before belly through okay and all I want to do is set my hips into a certain position and literally just use my knees to do the work these do everything my hips are not moving [Applause] okay we noticed look down my feet right they're not falling backwards right I'm trying to keep them and solid there's no movement at all and then when I'm ready I can snatch okay what we're gonna do is delay the use of the hitch as long as you can so it's gonna be knees knees knees knees hips okay so five up and down and one smash does that keep when you scapular pins together keep what actually ends up happening when you start getting maximal is this gaps they come apart a little bit but when we pull them actively like that it's like we're creating a hedge against that because they need to when you extend there's gaps need to give you yes and when you're going up match you're still putting the same mouthful in the back you just can't physically row that weight that that tension already needs to be there you can't build it's harder to build that tension after contact after it yeah so with a lot of these tension based exercises it helps to have straps right you're gonna rip up your hands and we don't want grip to be the limiting factor here so I'm using straps for this if you don't have them it's not the end of the world but this next drill is kind of we're starting to put it a little bit together it's the same thing except we got the plates at it on and well actually the plates are important for the next next drill but it's the same thing so all we're gonna do I think this time I'm going to set it to will do three pause and then we'll go I reckon we close and go for to go open chest one more and then that delayed hit right nice I notice you're not touching the floor each time same forwards in the floor yes so another cue here is the feet you don't want them to roll back and forth okay so as you're going down and doing that position you want them like they're stuck in the mud okay and then finally and you want them as flat as possible until at last moment where it gets hit ya so I walk very heavy on the answer of my feet go down to compensate for my arches yeah so I do do that a lot and you'll often see when I come into my pool that's like like you'll see this toe come off the floor as well as well as that you'll see a little bit of this one if you see if you're taking a video on your iPhone and you see your feet rolling back and forth adjust your feet you can adjust them wider where you can point the toes pointing the toes is really huge also making them wider or narrower is also actually always filming it's like you learn so much from your lips even if you slo-mo it and you can break it down even if your mates doing it for you go well I think you should try this do that you learn but you can't always see yourself looking they have Olympic lifting I think I'm like maybe maybe not from yourself happens so fast as soon as you get that first pull it's been it is where it is you know slow-mo it you get so much out of your lips be now the whole lift is about using the quads to get the bar vertical so obviously hip extension needs to happen but we need to think about this bed position using our quads to raise the hips and subsequently raise the barbell so that's what this drill does basically what I'm gonna do is write my feet are gonna be a little bit narrow here that's okay just for the drills purpose but I snatch and at the end I'm thinking about getting vertical because I have to land on top of these this obstacle right if I don't get vertical right I might shorten it it might be a little bit harder for me to do so so here we're just thinking about quads quads glutes ding open chest big belly nice and long for you I have I have enough time to talk to you guys holy right yeah so it's really about just maintaining that position long time so just to kind of say again but maybe in the way that I say things is what's wicked about this is if you see me snatch sometimes is I'll get extension of my ankles somewhere tippy toes my hips will be fully extended but like hard so my knees aren't quite locked out and what happens is that doesn't maybe get as much travel up in the bar so what we're doing here is starting from a deficit and you've got to get up in the air with your feet to make it easy to land your feet on each of the plates so we're really trying to encourage a good position at the bottom you should be working on loads and upwards Drive with the bar so using the Croisette jump up okay we got threatened boy [Applause] the biggest thing I find with snatch and clean and jerks is having one or two things to do but earlier they are in the lift the easier they are to do because things are slower so when Zach's saying to me tabletop flap back take your breath in push your pregnant belly out there are my two things to think of I've done enough steps in the past and we're not there yet I'm sure that will say right now you've got that down let's look at the next thing let's do this or whatever which takes time obviously but pick I don't know if you agree but pick a few things to work on no that's why we need the drills yeah because it's lightweight and I can tell you a million things yeah now we're snatching you either have it or you don't yeah I'm gonna help you with one maybe two choose exactly [Applause] here that connection and every one of Zach's LIF it's a Quang Quang every time I'm straight like in my mind right now it's all quads as soon as that bar touches my hips I'm just going like this as hard as I can't like a quarter squat any of you quarter squat gang out there [Applause] yeah [Applause] yeah [Applause] [Applause] okay snatching is done one kilo off my PB go up to 90 which I'm very happy with I miss 87 15 times and my last if I'd like screw it take me to 90 now when you get up to maximal weights you have to get a little bit angry I don't think you can really concentrate on doing X Y Zed as much it's just a case trust you know what you're doing and give it someone I think on before I was just maybe thinking just a little too much and sometimes when you get that various like I max deadlift mat squat you've got a at some point you have to just go bits do this and get angry with it I did how was that amazing I mean awesome TV snatch absolutely and I hit 90 which is 1 kilo off mine I have twice all thanks to this man here bump it things have enough but I would love you guys to go and check out Zak's channel there is some honestly let me sit down this year some amazing stuff on there I learned a lot from it and it's great just to take time with the man himself to put into practice have you got a particular video you want because what I'll do is I'll put up at the in this videos people and click go shoot your videos subscribe from there yeah I think there's one called get over it yeah there's one called get lower yes that works on squat mobility ok and both of those videos are gonna be mine I think they're my best technical videos they're not as much like furious yeah I think it lets me put two videos on there so I pop them both up you guys it might be over my face now I might do a little end-credit so we can hear us talking and see us talking click on them check out sex channel hit is like button hit the subscribe I promise you you're going to learn so much stuff on me and different videos will help different people for different reasons because we're all very different like Zack six-foot-four that's the biggest guy I've seen moving those weights which gives me hope I'm at 6 foot and I feel tall so yeah love it cheers bro yeah boom