Is Your Core Keeping You From a PR in the Snatch?

July 27, 2017

 

The core is an overlooked area of the body in the Olympic lifts.

A good solid core is VITAL and contributes to three key factors in every lift.

  1. The application of force off the floor and at the hip
  2. Bar speed
  3. Receiving the bar

When the core is weak and not working as a unit… these three key factors suffer.


What is the “Core?”

When we say “core,” do you think of those sexy 6-pack muscles? Well, that is only a small part of the core.

We also have to think of a number of key players…

  • The Obliques (internal and external)
  • Transversus Abdominis
  • Quadratus Laborum
  • Thoracolumbar Fascia
  • And more!

But, I get it… lets keep it simple…

Lets round up all of these key players and refer to it as the abdominal wall. Not just the front of our body (the 6-pack) but the entire circumference of our core.

** Mobility holding you back in the Olympic lifts? Check out Project Lifts Free Mobility for Weightlifting Schedule **

How Do We Get the Abdominal Wall to Work Together?

It all starts with breathing… Yes, breathing…

Have you ever heard to breathe into your belly? Well, we’re going to take it even further…

Have you ever heard to breathe into your back?

Often, the concept of breathing into your back, and 360 degrees is new to athletes. We must start here.

In the video above I give a couple “tests” to help you feel this, and a couple exercises to start and work on getting all the muscles in the core to work together.

I hope you’ll be able to strengthen your core and get the most out of your training!

Good luck!

P.S. This just scratches the surface. If this intrigues you you should check out DNS (Dynamic Neuromuscular Stability) (link: http://www.rehabps.cz/rehab/certified_trainers.php)  and our friends at Athlete Enhancement (link: http://www.athlete-enhancement.com/) who helped us apply this to weightlifting.




This is a guest post from Drew Dillon, head coach and co-founder of Project Lift during his lifting career as
 an athlete Drew placed as high as 4th at a USA Weightlifting Nationals and is a personal coach to 2012 Olympian Holley Mangold. He is also know as a weber grill snob and will routinely ask you "what is for dinner" during training. You can follow Drew on Instagram and YouTube.





Leave a comment

Comments will be approved before showing up.