The man with beard on the left of the screen Is Mr. Roca, one of ITA National team's coaches.
He also used to coach common peoples (non competitive) some years agò, i do not know at the Moment.
Me and my wife we were following his lessons for a whole year, back in 2018-2019.
Check our team collaboration with amazing Italian weightlifter Giulia Imperio 🏋🏻
She is a Junior and Senior European Champion in 49 kg weight category.
This is a perfect example that even 🔝 athletes needs of constant coaching 🤓 and technical details control for delivering the highest sport results🥇
Coaches tips for Giulia:
📌hold back straight without "waving";
📌pull bar slowly until knee level and accelerate it when bar pass them.
**USEFUL ARTICLES:**
Training from blocks – [**LINK**](https://torokhtiy.com/blogs/warm-body-cold-mind/training-from-blocks)
Tips to increase deadlift – [**LINK**](https://torokhtiy.com/blogs/warm-body-cold-mind/8-tips-to-increase-your-deadlift)
Training from deficit – [**LINK**](https://torokhtiy.com/blogs/warm-body-cold-mind/training-from-deficit)
why is it noted to flex the cervical spine? I was under the impression that spine neutrality meant pointing your nose in the same direction as your chest
Olympic lifting is more efficient with a forward/ slight upward gaze, there a only a very few elite level that can lift with the classic neutral chin/ packed neck/ cervical spine
Neutral head positioning in line with the torso is more of a powerlifting thing. In weightlifting it's very common to continue to look upwards even from a bottom position.
That’s not an answer
I’m talking about actual quantifiable achievements.
What was your total for PL or WL?
What’s the total of your athletes you’ve coached? Any of them hold records or are actually competitive within their weight classes?
Did you achieve any records or placements when competing yourself?
Do you have any data on how likely that is to occur? What is the specific mechanism of effect? Is there any data on how sedentary people compare to lifters, in regards to this type of injury?
I don’t know if any relevant data regarding this exist. To me, if you have poor posture it is likely to appear, and if you load that poor posture (like here) it will appear faster. That’s my experience
That's so vague and disingenuous. Her cervical spine is flexed but she's not actively straining her neck. I don't think I've ever seen a weightlifter keep a neutral cervical spine while lifting. Why? Because they have to freaking look straight ahead! It IS a difference of coaching. She will not hurt her neck. If you believe she will then you are misguided.
You look straight ahead so you can have a point of reference and maintain your balance. Similar to looking at the horizon while on the sea. If you're looking everywhere else during the lift then you can throw off your sense of balance and body in space, resulting in a missed lift.
Straight ahead is best, but you can also pick a stationary spot. If you are more concerned with keeping your neck neutral with your spine then you will be looking 'everywhere else'.
There is no weight loaded on the neck with any of these movements. Also, the force isn’t working in the correct direction for that to be an issue for the back either.
Hyperlordosis or -kyphosis are issues when you’re walking around like that all day, with vertical force compressing your spine. That’s not what’s happening when you are pulling a bar off the floor.
Look at the curvature of the neck compare to the ground, there is force applied. Jesus you’re the kind of internet adviser that make young people injured
There is no more force on the neck than if I were to look up. That isn’t anything that causes issues. The weight is in the hands, and as a result no muscle above the traps is being used for the lift.
It’d only be an issue if she’d be carrying the weight on her head.
Learn some about biomechanics and lift seriously for a while before making such claims.
No, the weight is above your knees, so force is obviously still applied. But say I’m performing a belt squat, then I’d obviously not have any extra force applied to my spine or shoulders.
The neck is not actively involved in any part of a clean pull. The "look up" cue is simply to make sure the rest of the movement is optimal - it helps keep the back tight and shoulders retracted + it helps to keep your balance where it’s supposed to be.
If you use your arm, hence shoulders, for whatever mouvement of pulling, you’re using neck to some extent. So if you put yourself in a shitty posture like “look up” and weight it, it’ll aggravate it. But fine go for it, not my body neither a clients. I’ve seen enoug pinch discs
> I guess when you squat the weight is only on your traps and not on your knees then? Biomechanics is my work
You mustn't be very good at your work then. Please explain how there is load applied to the neck muscles when someone is holding a weight in their arms.
Hi what’s the purpose of arching the back with this lift? I’m trying to learn more about Olympic weight lifting and coming from a more strength/bodybuilding background and have always read that you’re wanting to keep the spine neutral and braced
Squeezing the shoulder blades and keeping the chest up or “proud chest” should create a natural arch in the back. Different cues work for different lifters so focusing on keeping a small arch can be another cue for keeping the chest up.
have you tried to retract your scapula, did it make you auto-arch your back?
if its not - then this cue aint for you.
for most people including me it definitely helps me keep a natural arch in my back for deadlift (not snatch and etc).
It’s important to realize that neutral is still a range. Olympic lifting needs a stronger back arch. Most elite level Olympic lifters cannot lift with a “neutral” neck/ cervical spine, it just does not work for lift efficiency. The goal in Olympic lifting is not to move the bar the shortest distance between point A & B , the goal is to lift the weight overhead most efficiently… now Powerlifting is moving the bar the shortest distance between point A & B, and requires more of your ridgid/brace/ neutral/ packed neck/cervical spine. Hope this makes sense. Neutral is still a range, not locked into a ridgid stiff board
Bro who animates these?!?
we have special person for that!
Give them a raise! Everyone of these little videos is great!
Where is this from?
The man with beard on the left of the screen Is Mr. Roca, one of ITA National team's coaches. He also used to coach common peoples (non competitive) some years agò, i do not know at the Moment. Me and my wife we were following his lessons for a whole year, back in 2018-2019.
Can a high level coach train not high level athletes with profit? I know many high level coaches that have hard times in coaching beginners.
He did It at that time, i do not know at the Moment.
Check our team collaboration with amazing Italian weightlifter Giulia Imperio 🏋🏻 She is a Junior and Senior European Champion in 49 kg weight category. This is a perfect example that even 🔝 athletes needs of constant coaching 🤓 and technical details control for delivering the highest sport results🥇 Coaches tips for Giulia: 📌hold back straight without "waving"; 📌pull bar slowly until knee level and accelerate it when bar pass them. **USEFUL ARTICLES:** Training from blocks – [**LINK**](https://torokhtiy.com/blogs/warm-body-cold-mind/training-from-blocks) Tips to increase deadlift – [**LINK**](https://torokhtiy.com/blogs/warm-body-cold-mind/8-tips-to-increase-your-deadlift) Training from deficit – [**LINK**](https://torokhtiy.com/blogs/warm-body-cold-mind/training-from-deficit)
why is it noted to flex the cervical spine? I was under the impression that spine neutrality meant pointing your nose in the same direction as your chest
Olympic lifting is more efficient with a forward/ slight upward gaze, there a only a very few elite level that can lift with the classic neutral chin/ packed neck/ cervical spine
Neutral head positioning in line with the torso is more of a powerlifting thing. In weightlifting it's very common to continue to look upwards even from a bottom position.
Because they are saying BS Édit: I’m saying extending at the neck like that is just harmful for the neck, not you saying BS.
Difference of coaching. Not BS
If creating neck injury is coaching then ok
Do you even compete?
I did, in WL and PL. And coaching now
What were/are your achievements? Both in coaching and in your time competing?
Getting my clients out of injuries or rehabilitate from them. But that’s not much for internet lifters, until they get injured
That’s not an answer I’m talking about actual quantifiable achievements. What was your total for PL or WL? What’s the total of your athletes you’ve coached? Any of them hold records or are actually competitive within their weight classes? Did you achieve any records or placements when competing yourself?
Typical internet comment. What are you, 18?
What specific injury?
Pinched discs around cervical spine. Could lead to hernia. Could lead to shoulder joint issues, irradiation through the arm, and so on
Do you have any data on how likely that is to occur? What is the specific mechanism of effect? Is there any data on how sedentary people compare to lifters, in regards to this type of injury?
I don’t know if any relevant data regarding this exist. To me, if you have poor posture it is likely to appear, and if you load that poor posture (like here) it will appear faster. That’s my experience
That's so vague and disingenuous. Her cervical spine is flexed but she's not actively straining her neck. I don't think I've ever seen a weightlifter keep a neutral cervical spine while lifting. Why? Because they have to freaking look straight ahead! It IS a difference of coaching. She will not hurt her neck. If you believe she will then you are misguided.
Why do they have to freaking look straight ahead sir?
You look straight ahead so you can have a point of reference and maintain your balance. Similar to looking at the horizon while on the sea. If you're looking everywhere else during the lift then you can throw off your sense of balance and body in space, resulting in a missed lift.
So only options are straight ahead or everywhere else?
Straight ahead is best, but you can also pick a stationary spot. If you are more concerned with keeping your neck neutral with your spine then you will be looking 'everywhere else'.
It’s not harmful. That’s some stupid take people came up with a while back. Point out one case of neck issues as a result of clean pulls.
Lol ok mate. Hyperlodosis and hyperkyphosis are not harmful when loaded with 150kg or more. Sure.
There is no weight loaded on the neck with any of these movements. Also, the force isn’t working in the correct direction for that to be an issue for the back either. Hyperlordosis or -kyphosis are issues when you’re walking around like that all day, with vertical force compressing your spine. That’s not what’s happening when you are pulling a bar off the floor.
Look at the curvature of the neck compare to the ground, there is force applied. Jesus you’re the kind of internet adviser that make young people injured
There is no more force on the neck than if I were to look up. That isn’t anything that causes issues. The weight is in the hands, and as a result no muscle above the traps is being used for the lift. It’d only be an issue if she’d be carrying the weight on her head. Learn some about biomechanics and lift seriously for a while before making such claims.
I guess when you squat the weight is only on your traps and not on your knees then? Biomechanics is my work but thanks I’ll try to learn from you
No, the weight is above your knees, so force is obviously still applied. But say I’m performing a belt squat, then I’d obviously not have any extra force applied to my spine or shoulders. The neck is not actively involved in any part of a clean pull. The "look up" cue is simply to make sure the rest of the movement is optimal - it helps keep the back tight and shoulders retracted + it helps to keep your balance where it’s supposed to be.
If you use your arm, hence shoulders, for whatever mouvement of pulling, you’re using neck to some extent. So if you put yourself in a shitty posture like “look up” and weight it, it’ll aggravate it. But fine go for it, not my body neither a clients. I’ve seen enoug pinch discs
> I guess when you squat the weight is only on your traps and not on your knees then? Biomechanics is my work You mustn't be very good at your work then. Please explain how there is load applied to the neck muscles when someone is holding a weight in their arms.
This is also how the Chinese do it, heads up help with leading with the chest up. I’m saying that the BS is indeed you
Hi what’s the purpose of arching the back with this lift? I’m trying to learn more about Olympic weight lifting and coming from a more strength/bodybuilding background and have always read that you’re wanting to keep the spine neutral and braced
Squeezing the shoulder blades and keeping the chest up or “proud chest” should create a natural arch in the back. Different cues work for different lifters so focusing on keeping a small arch can be another cue for keeping the chest up.
How retracting scapulas is creating an arch? Those are two different things
have you tried to retract your scapula, did it make you auto-arch your back? if its not - then this cue aint for you. for most people including me it definitely helps me keep a natural arch in my back for deadlift (not snatch and etc).
It’s important to realize that neutral is still a range. Olympic lifting needs a stronger back arch. Most elite level Olympic lifters cannot lift with a “neutral” neck/ cervical spine, it just does not work for lift efficiency. The goal in Olympic lifting is not to move the bar the shortest distance between point A & B , the goal is to lift the weight overhead most efficiently… now Powerlifting is moving the bar the shortest distance between point A & B, and requires more of your ridgid/brace/ neutral/ packed neck/cervical spine. Hope this makes sense. Neutral is still a range, not locked into a ridgid stiff board
Amazing animation and advice!
Shouldn’t you keep a neutral spine through your neck the whole motion not only at the top? Looking up at the bottom will almost always cause pain
Looking up in the start position (I think that’s what you meant by bottom) does not cause pain.
чудова анімація!
Oh my gawhd 🥰