Learning how elite athletes train and applying the experience to your workouts might be the way to improve. Three-time Olympic weightlifting gold medalist Lu Xiaojun of China won five world championships and knows a thing or two about lifting a barbell.
Lifting coach Sonny Webster was among the latest to try training the clean & jerk like Xiaojun.:
The Warm-Up
Webster studied Xiaijun’s warm-up, which included overhead triceps extensions, full squats, standing twists, and practicing movement patterns with only a barbell. Webster praised this process and feels many lifters could learn from it.
“This is one thing I see many beginners make a mistake on: they get on and slap 10’s on straight away,” Webster shared. “This is one of the best weightlifters in the world, spending two to three minutes just playing with the barbell.”
Xiaojun practiced techniques with the main lifts before concluding his process.
Clean and Jerk
Xiaojun executed lighter sets of the main movement for the session, starting with 60 kilograms before working up to 100 kilograms, followed by 130 kilograms. Webster noticed Xiaojun did not complete one rep with the 130 and intentionally dropped it. He guessed that something felt off, so Xiaojun repeated that weight.
If you miss a weight…doing it again is crucial for confidence and to engrain good movement as you add load.
—Sonny Webster
Webster noted that while trying to follow the sets and reps Xiaojun performed, he didn’t follow the exact physical technique. He explained it was unwise to copy the method, citing the depth of the squat during a squat jerk attempt.
As great as the Chinese are at weightlifting, their mechanics are very different from those of many weightlifters.
—Sonny Webster
Webster performed reps with 60, 100, 120, and 140 kilograms. He showed Xiaojun’s top lift of 200 kilograms and noted his intensity and effort. He attempted 150 kilograms thrice before successfully locking it out. On the last attempt, he took a slightly wider grip and paid more attention to how he went into the hole during the jerk
“For the everyday weightlifter, as cool as that looks to do in the gym, is it going to allow you to lift as heavy as possible? Probably not,” Webster concluded.
The split jerk may be the better option for lifters who are not at the elite level. Webster performed Xiaojun’s accessories, including snatch deadlifts from a deficit with shrugs and full lateral raises with weight plates.
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Featured Image: @sonnywebstergb on Instagram
