Last week we introduced a new “combination” lift to our workout, Hang Snatch to Overhead Squat. We occasionally add a combination lift (see post Combination Lift) to our weekly workout as a changeup; most recently I have discussed and shown video on the combination lifts Hang Clean to Front Squat, and Hang Clean to Push Press.
We try to be as simple as we can in our teaching and coaching of these combination lifts. I know you can go into great detail teaching every part of this and every Olympic lift, and if I were training the athletes to be Olympic power lifters, I certainly would do that. We are using this lift (and all of our lifts) to efficiently train our athletes, both men and women who participate in a variety of sports, to help improve performance in their sport(s).
When we teach it, we break in down into a few pieces that we have already discussed and taught. To simplify the teaching, we tell the athletes that we want them to go from the Power Position (which they already know as the starting position for several of our lifts) to the Overhead Support Position (which they know from Push Press and Snatch) to the Overhead Squat Position. The Overhead Squat position is “new” but we use essentially the same terminology as we do in teaching the Squat or Front Squat; Posture, Base, Full Range of Motion, Feet Flat, etc.
Although it is very similar to both the Squat and Front Squat, executing a squat with the bar in the Overhead Support position takes some getting used to especially in regards to balance. We do this combination lift with light to medium weight, telling our athletes we want the movement to be a smooth, almost graceful motion.
Below is a telestrated video with audio comments showing a few of our athletes completing this combination lift.
As with the other combination lifts, this workout is taxing, but efficient. In a recent column for PrepsKC.com, Dr. Daniel Lorenz talks about the benefit of these combination lifts for multi-sport athletes:
“Secondly, workouts can be kept shorter for the kids by doing combination lifts. For example, an athlete can do a hang clean to front squat to a press, or a squat to press. These are extremely fatiguing movements, but because it’s multi-joint and gets both upper and lower body, an athlete can do 4-5 sets of this and be done. Numerous combinations exist and are only limited by creativity of the coaches. “
The rest of Dr.Lorenz’s excellent article can be found here: Training the Multi Sport Athlete
Questions and Comments are always welcome!
Jeff Floyd – firstname.lastname@example.org Squidoo Lens – You Can Do More!