Category Archives for "Weightlifting"

Video: Travis Mash, Hunter Elam, and Jacky Simeone

I am still so excited about how the Mash Mafia just smashed the AO3.

We knew beforehand that it would be the most important meet ever in our history. And my athletes didn’t disappoint!

One moment of this amazing meet really sticks out. It’s the highlight of the show. It’s all people are asking me about now. How did Hunter Elam do so well?

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It was her mindset.
It was her training.
It was her mobility.
It was her nutrition.
It was the entire package.

So I sat down with Hunter and her nutrition coach, our own Jacky Simeone with our Eat and Lift What You Want Program. We had an informal talk on Facebook Live just to talk about it all and answer some questions. We thought we might talk for a few minutes and we ended up just chatting for over half an hour. Hopefully you guys will learn something.

Here’s the replay. Enjoy!

The Miracle Weekend

Every coach goes into every meet with the highest of expectations. As we all know, 99% of the time at least half of those expectations aren’t met. Going into this meet, we had massive expectations. It was the most important meet in our history.

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@_hunterelam after opening up with a lifetime PR 121kg in the Clean & Jerk, after missing her last two warmups, and still hitting that lift to make the Senior World Team! Amazing moment! #masheliteladies Photo Cred @snappy_patchy ======================== Last Day to receive Out latest ebook “Pulling Science” at the Early Bird Price! Check it out at: ==> <link in Bio> get it now! ======================== Whether you are a Weightlifter, Powerlifter, CrossFitter, Field Athlete, or just trying to get into shape, this book will be helpful. . -Science of the movement . -Experts like Stu McGill, @squat_university , and @drandygalpin give their thoughts . – several workouts and tips to strengthen your Pull #Pullscience . . @intekstrength #intekstrength @biprousa #biprousa @athleteps @harbingerfitness #harbingerfitness @thedanicain1 @tfox66 #nikeweightlifting #athleteps @mg12power #mg12thepowerofmagnesium @haknutrition #haknutrition #wodfitters @wodfitters @strongerexperts #strongerexperts @leanfitnesssystems #LEANFit #highbarsquat #lowbarsquat #frontsquat

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We had pretty much everything riding on this meet – Senior Worlds, Youth Worlds, Junior Worlds, and even the Olympics. This Senior World Championships coming up in November is the first meet that counts in regards to scoring for the Olympics. Basically whoever makes this first team has a huge advantage towards making the 2020 Olympic Games.

Not the Status Quo

This single meet literally changed the overall feel of being a part of this team. It’s safe to say we are all a little more proud to be a part of it. We all feel like we are a part of a team that does things a bit differently, and I think we are made up of athletes who like to go beyond the status quo. I have to assume that’s why they chose me as a coach.

Most coaches are conservative in nature, and I get that. Most athletes don’t react well during high stress situations. The goal is to get an opener in, go up a bit on the second attempt, and then a possible personal record on the third attempt. It makes perfect sense for the typical weightlifter.

However, there is nothing typical about any of my team members. This past weekend, we swung for the fences – and we hit some massive home runs.

Starting off

First up was Ryan Grimsland, and wow – did he start us off. This meet was about establishing the Mash Mafia as the best team in America. It wasn’t ever about winning the American Open Series. We opened Ryan up at a 110kg snatch, just 1kg below his competition best. He missed his opener, but he spanked it on his second attempt. We then took a big jump to 115kg on his third attempt. Like the gangster that he is, he smashed it for a massive 4kg personal record.

Let me mention: Ryan dropped down to the 67kg class from the old 69kg class because he has some major goals in the youth, junior, and even senior levels (so stay tuned for that). We opened him at 138kg in the clean and jerk, and that’s where things went a bit crazy. The water cut possibly caused him to get a bit dizzy. Luckily, he regained his composure by his third and final attempt. The 138kg clean and jerk gave him a personal record total of 253kg. That also made him the number one youth athlete in the country. That was the goal all along, and we nailed it.

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16-year-old @ryangrimsland with a massive comp PR Snatch of 115kg/253lb in the 67kg Class! #letsGo #ao3 ======================== Last Few Days to receive Out latest ebook “Pulling Science” at the Early Bird Price! Check it out at: ==> <link in Bio> get it now! ======================== Whether you are a Weightlifter, Powerlifter, CrossFitter, Field Athlete, or just trying to get into shape, this book will be helpful. . -Science of the movement . -Experts like Stu McGill, @squat_university , and @drandygalpin give their thoughts . – several workouts and tips to strengthen your Pull #Pullscience . . @intekstrength #intekstrength @biprousa #biprousa @athleteps @harbingerfitness #harbingerfitness @thedanicain1 @tfox66 #nikeweightlifting #athleteps @mg12power #mg12thepowerofmagnesium @haknutrition #haknutrition #wodfitters @wodfitters @strongerexperts #strongerexperts @leanfitnesssystems #LEANFit #highbarsquat #lowbarsquat #frontsquat

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Then came Hannah Dunn, our latest amazing youth at Mash Elite. Hannah is in one stacked 59kg class with five athletes who could all take the spots on Team USA. Unfortunately for Hannah, we didn’t have the day we needed. I’m proud of her as she battled to the very end. Since she has been with us, we have been in competition mode. Now I will get some quality time to address some technique issues, and to strengthen her weaknesses. We are going to go to work, and we are going to create someone unbeatable.

It’s time

Saturday morning was the day that many people (including me) had been waiting for. When the new weight classes were announced, it left a lot of athletes in a confused situation. Hunter Elam is one of those athletes. She was a 69kg athlete, and she was climbing the ranks quickly. With the new weight classes, we had to make a decision to go up or down. We decided to go down.

It was a bold move, no doubt. The 64kg class is the home of America’s top ranked female athlete, Mattie Sassers, along with several other top athletes. We made our decision after getting her body fat checked and after consulting several experts including Layne Norton and Andy Galpin. Both of them gave us the go ahead, so we started the process. Hunter worked with Mash Mafia’s own Jacky Simeone. Jacky heads up our Mash Eat What You Want Nutrition Program, and she does an amazing job.

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I could write an entire book about the process, but I will make a long story short. She cut the weight and entered the 64kg class. We opened at 94kg in the snatch, which she nailed. Then the story takes a bad turn. She missed the next two attempts at 97kg, putting us in a precarious position.

We needed a 215kg total to ensure her place on Team USA for the World Championships. That meant we had to have a 121kg clean and jerk. Should we open with something lighter and then try it on the second attempt? With Coach Spencer Arnold helping, we decided to go big. We took 121kg on her opener.

Now there are a few things you need to know about this 121kg clean and jerk. First, her lifetime PR is 121kg at the higher weight class. She actually lost a total of 9kg for this meet (nearly 20 pounds). Here’s another factor: she missed her last two warm ups badly.

Then she looked at me and asked, “Are we sticking to the plan?”

I answered with a firm, “Absolutely!”

She didn’t look scared at all, and I couldn’t decide if that was a good thing or not.

However, she went out onto that platform , stuck that 121kg opener, and locked her place on Team USA. She went two for six and hit a lifetime competition PR total of 215kg. Yes – even down a weight class, she still hit a massive personal record.

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Here it is ladies and gentlemen! @_hunterelam ‘s 121kg/266lb Clean & Jerk to lock in her World Team Placement! Thanks @natarem for the video! Enjoy y’all! ======================== Last Few Hours to receive Out latest ebook “Pulling Science” at the Early Bird Price! Check it out at: ==> <link in Bio> get it now! ======================== Whether you are a Weightlifter, Powerlifter, CrossFitter, Field Athlete, or just trying to get into shape, this book will be helpful. . -Science of the movement . -Experts like Stu McGill, @squat_university , and @drandygalpin give their thoughts . – several workouts and tips to strengthen your Pull #Pullscience . . @intekstrength #intekstrength @biprousa #biprousa @athleteps @harbingerfitness #harbingerfitness @thedanicain1 @tfox66 #nikeweightlifting #athleteps @mg12power #mg12thepowerofmagnesium @haknutrition #haknutrition #wodfitters @wodfitters @strongerexperts #strongerexperts @leanfitnesssystems #LEANFit #highbarsquat #lowbarsquat #frontsquat

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Meredith Alwine joined our team five weeks ago. In that short time she has set personal records in the snatch, clean and jerk, total, and back squat. Meredith is in the newly formed 71kg class along with Mattie Rogers. Our priority was to get Meredith on the World Team along with Hunter. Of course we wanted to win, but that wasn’t the priority. We needed a 229kg total, which is a massive total for any weight class.

Meredith’s best total coming into the meet was 221kg, so we had our work cut out for us. We opened up at 97kg in the snatch, but she missed her opener. Then we went on up to 98kg to give us a better chance at the 229kg total. Unfortunately she also missed that one, so now we were a bit worried. Well… I should say that I was worried, but she wasn’t. This is what I am talking about. My athletes seem to have ice in their veins. She smashed the third attempt at 98kg!

We opened her up at a cool 128kg in the clean and jerk, which is 3kg above her best ever. Like a boss, Meredith walked out on that platform and smashed it. Did I mention that Meredith is a junior athlete? The 128kg clean and jerk was a Junior American record, but that was just the beginning. She hit her second attempt at 131kg to solidify her spot on Team USA – and then 133kg for icing on the cake. All of these were American record clean and jerks. Her total of 131kg was also an American record, and a 10kg lifetime personal record in the total. She didn’t beat Mattie, but she did win in the clean and jerk. That’s a pretty big statement from this young lady.

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@meredithalwine just shocked the world #ao3 with this 133kg/292lb Clean & Jerk Junior American Record and to solidify her spot on the Senior World Team. She makes four athletes we have on the Senior World Team. Mash Roster: @_hunterelam @nathandamron94 @cantrell85kg @meredithalwine . @usa_weightlifting ======================== Last Day to receive Out latest ebook “Pulling Science” at the Early Bird Price! Check it out at: ==> <link in Bio> get it now! ======================== Whether you are a Weightlifter, Powerlifter, CrossFitter, Field Athlete, or just trying to get into shape, this book will be helpful. . -Science of the movement . -Experts like Stu McGill, @squat_university , and @drandygalpin give their thoughts . – several workouts and tips to strengthen your Pull #Pullscience . . @intekstrength #intekstrength @biprousa #biprousa @athleteps @harbingerfitness #harbingerfitness @thedanicain1 @tfox66 #nikeweightlifting #athleteps @mg12power #mg12thepowerofmagnesium @haknutrition #haknutrition #wodfitters @wodfitters @strongerexperts #strongerexperts @leanfitnesssystems #LEANFit #highbarsquat #lowbarsquat #frontsquat

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Jordan Cantrell was next. There wasn’t anything big riding on this meet for Jordan, but we wanted to hit some good weights. He opened up at 155kg and hit it pretty easily. However, the lift got turned down for a press out. Just like the entire weekend, we decided to go big. We jumped up to 160kg in the snatch despite missing his opener. He missed the first attempt but crushed the second one. He went on to total 350kg, smashing the rest of the pack.

15-year-old Morgan McCullough was next, and he didn’t disappoint. He hit a 4kg competition personal record in the snatch of 125kg. Then on his second attempt in the clean and jerk he did the unthinkable by clean and jerking a new American record of 170kg. But he still wasn’t satisfied. I asked him if he wanted to jump 3kg and be safe or jump 5kg for a 300kg total at 15 years old.

He quickly replied, “Three-Hundred!”

He smashed the 175kg clean but just barely missed the Jerk. Are you starting to see the pattern for the entire team? His 295kg total was an 8kg total personal record. This kid is unbelievable.

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15-year-old @mad_lifts_15 with a massive American Record 170kg/374lb Clean & Jerk! That’s 4kg that he’s added to that record. He almost jerked 175kg (video to come)! Best meet of our team’s history by far (article to come)! So many videos to post! #ao3 ======================== Last Day to receive Out latest ebook “Pulling Science” at the Early Bird Price! Check it out at: ==> <link in Bio> get it now! ======================== Whether you are a Weightlifter, Powerlifter, CrossFitter, Field Athlete, or just trying to get into shape, this book will be helpful. . -Science of the movement . -Experts like Stu McGill, @squat_university , and @drandygalpin give their thoughts . – several workouts and tips to strengthen your Pull #Pullscience . . @intekstrength #intekstrength @biprousa #biprousa @athleteps @harbingerfitness #harbingerfitness @thedanicain1 @tfox66 #nikeweightlifting #athleteps @mg12power #mg12thepowerofmagnesium @haknutrition #haknutrition #wodfitters @wodfitters @strongerexperts #strongerexperts @leanfitnesssystems #LEANFit #highbarsquat #lowbarsquat #frontsquat

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Even more

When people think about our youth, they normally think about Ryan or Morgan. However, there is a new kid on the team. 16-year-old Jared Flaming is by far the most improved athlete on the team. At the Youth Pan American Championships just three short months ago, Jared totaled 248kg. At this meet he snatched a PR 127kg and clean and jerked a PR 160kg – for a massive 287kg PR total. Yes, that’s nearly 30kg in three months. I’d love to say I am some kind of wizard, but this kid simply needed a little direction.

Terris Roberts ended the day with a nice 125kg snatch, a PR 155kg clean and jerk for a nice PR total of 280kg. This is his first meet with us. We were mainly training through this one, but we still wanted to hit some big numbers. I think by next year Terris will be battling for medals. Terris is crazy and fits this team perfectly.


I want to say what an honor it was to coach some of the Mash Mafia Online Team, including Sam Dowgin and Carlee Fuller. You guys killed it. Sam battled for a medal in the clean and jerk, making some massive progress. This was Carlee’s first meet with us. She crushed it going five for six, so I’d say that we are off to a great start.

I also want to thank Adonis, James, and Nathan for allowing us to coach you guys. Everyone did great, but my man Adonis pulled a muscle on stage. I’m sure he will heal right up. It’s always fun getting to meet and coach our online members and watch them crush it alongside all of us.

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I also had the chance to handle Brian Reisenauer, one of our former members on Team USA. My friends from Mash Mafia MN decided they wanted to do their own thing with a club built by them. They are doing a great job, and they will always be considered family to me. Brian put on a great show, coming up a bit short for gold. However this is his first meet at 61kg. When he grows into the weight class, he’s going to be hard to beat.

As you can see, we had the most incredible meet of our lives. We did it in a fashion all our own. I would never tell another coach to be like us. We are a breed all our own. We are aggressive, and we are filled with athletes who can make those big attempts when it counts. It’s an attitude! I’m not quite sure how this team was formed, but it is truly a special group – so special that we are shutting down recruitment for new athletes for our onsite team. I have all the athletes that I can handle at our facility, and now I want to focus on getting them to the Olympics. I’m truly blessed to lead this incredible team.

Before I end this blog, I want to thank our incredible sponsors for making all of this possible. Intek Strength provides our team with beautiful bumpers, change plates, and our favorite bars, and Jason, company VP, is a real friend to the team. Along with Intek, Harbinger Fitness is our other premier sponsor. They believe in us so much that they signed an agreement all the way to the Olympics. Not to mention, they provide our favorite belts and wraps. Nathan Damron used their belts way before we partnered.

WodFitters provides our team with all the resistance bands that we use for accommodating resistance, stretching, and activation. They also provide our mobility and recovery tools. MG12 produces all of our Magnesium products that we use to keep our bodies fresh and relaxed. I personally love their bath salts for recovery. Nike Weightlifting is the company that keeps us looking better than all the other teams with our singlets and uniforms.

Is this a plug for our sponsors? Well, yes and no! I want to make a point that we couldn’t do what we are doing without the help of these fine folks. They make it all possible for our team to do the thing that they love the most. As consumers we should all frequent the companies that support the sport and the team that we all love. The more that you guys support these companies will in turn solidify the ongoing support for our sport. Who knows, maybe your team will be sponsored next.

Mechanics of the First Pull, Second Pull, and Third Pull

If football is a game of inches, then Olympic weightlifting is a game of millimeters. One millimeter off during the pull can mean disaster for a lifter.

That’s why frequency is so important – it helps you dial in the mechanics of the lift. This is obviously crucial for the sport of weightlifting, but the mechanics regarding the Olympic lifts are also important for CrossFit athletes and for strength and conditioning.

If you’re performing the Olympic lifts for strength and conditioning, you’re probably concerned about power output and velocity. Dysfunctional movement patterns in the Olympic lifts will slow the bar down, yielding less of a return on your time invested in the lift. I’m well aware of the time constraints in the strength and conditioning world – especially at the collegiate level.

If you are a CrossFitter or a CrossFit coach, velocity and efficiency are everything. The goal of most CrossFit workouts is to perform the exercises faster than everyone else. You also want to be efficient and use as little energy as possible to perform each movement in the workout. Have you ever watched one of the Games athletes perform butterfly pull-ups? Mainly due to perfect technique, they perform pull-ups with little to no effort. If they’re cycling a barbell, they’re going to want to perform the movement as perfectly as possible.

The Three Pulls

In your quest to master the mechanics of the Olympic lifts to maximize your own velocity and efficiency, you must understand the various segments of the pull and how they relate together.

You may hear weightlifting coaches talk of the first pull, second pull, and third pull.

The first pull is the pull from the ground, keeping the athlete’s shoulders over the bar – all the way until the athlete starts the transition to having their shoulders on top or slightly behind the bar. The transition from there to the final hip and knee extension at the top is the second pull. The third pull is the aggressive pull underneath the bar before the athlete catches the bar.

A strong first pull sets you up for a strong second pull. A strong second pull sets you up for a strong third pull. A strong third pull sets you up for a strong finished lift.

The First Pull

At the start of a snatch or clean and jerk, an athlete will set up in a position where the shoulders are on top of or in front of the bar. (Sometimes an athlete will set up in a position where the shoulders are behind the bar, but this is more for a dynamic start. By the time the bar breaks loose from the floor, the shoulders will be on top or slightly in front of the bar.)

During this first pull – the pull off the floor – we encourage our athletes to stay in a position where their shoulders are over or slightly in front of the bar for as long as possible. Somewhere during the pull, you will transition your shoulders to on top or slightly behind the bar – but the goal is to stay with the first pull as long as you can:

By keeping the shoulders over the bar for as long as possible, you are ensuring three very important things:

  1. You are lengthening the hamstrings for a maximal stretch reflex going into the second pull, which accelerates the bar when it counts.
  2. You are using the strong muscles of the quads to maximally drive into the ground. This action also ensures that the knees move near to extension, which gives the benefit of the biarticular muscles of the hamstrings. Biarticular muscles are muscle groups that cross two joints. The hamstrings cross at the knee and the hip. When you lengthen the hamstrings at the knees, force is then transferred up the hamstrings to aid in hip extension. This creates more force application during the second pull.
  3. The bar is higher on the body when the bar and body make contact. This will peak the bar at a slightly higher point.



During this phase of the pull, it is important to have the shoulder blades packed together and braced down with the lats. This will help to shorten the intervertebral joints, which helps to shorten the spinal flexor moment just a bit. This makes it easy to keep the back in extension. If your back begins to round, you will obviously lose some force being applied into the bar. This reduced force slows down the bar. In the deadlift, that’s not a big deal. But in the Olympic lifts, the goal is to always be accelerating.

This is why we teach our athletes to keep their chests up during the pull. We cue them to show your chest to the crowd. This will shorten the distance from the front to the back of the torso (in relation to the center of mass), which makes it easier to keep your back in extension. We teach two other concepts during this phase, and those are:

  1. Sweep the bar in with the lats during the pull
  2. Keep pressure over the middle of the feet

I recently had the chance to speak with Coach Sean Waxman, one of my mentors and good friends. Instead of cueing with sweep with the lats, he uses graze the hairs of the leg with the bar. I like this cue better because it’s more of an external cue, which is shown in research to work better than internal cues (referencing muscles such as lats, glutes, abs, etc.).

Regardless, sweeping the bar in with the lats goes together with keeping pressure in the middle of the foot. If the bar drifts out in front, the center of mass will transfer more toward the toes. Now you have increased the lengths of both the spinal flexor moment and the hip flexor moment, making the lift much harder. Now your chance of making the lift goes way down.


Master Technique and Programming for the Conventional Deadlift, Sumo Deadlift, and Clean Pull

After combing through the research and interviewing the experts, the result is a guide that will refine your technique and boost your pull in a safe and effective manner.



Good technique in the first pull is also about setting up the second pull. If the athlete allows the bar to drift forwards, three bad things happen:

  1. The lift is harder because the distance is increased in relation to the center of mass and any intervertebral joint and the hip. That means the demands for the spinal and hip extensors increase. All of this makes the transition to the second pull more difficult.
  2. Velocity is decreased, slowing down the acceleration of the second pull.
  3. The bar is in front, causing most athletes to reach their hips to the bar during the bar to body contact that happens during the second pull.

What if the athlete begins the transition to the second pull too soon? A lot of athletes who are new to the sport will perform the transition to the second pull way too soon. They get impatient and start reaching their hips to the bar. If the athlete starts the second pull too soon, here’s what happens:

  1. Normally this will push the bar out in front making the second and third pull more difficult.
  2. There isn’t as much velocity on the bar because the athlete didn’t maximize leg drive.
  3. Athletes will find themselves on their toes too soon, preventing maximal force against the ground and transferring the center of mass forward. Once again, forward is a place you don’t want to be.
  4. This will also cause a lower contact point for the bar and body connection. This will lower the peak height of the bar (making it harder to get under), and a lower contact point will normally push the bar out in front. A higher contact point lifts the bar upwards like an upper cut, but the lower contact normally does the opposite.
  5. Early transition will sometimes end with a knee hitting the floor. If you are one of those people who find your knees hitting the ground (which is an automatic no lift), this is probably what you’re doing.



The goal of the second pull is to finish in the power position, which should look like this:

  • Near vertical torso
  • Shoulders on top of or slightly behind the bar
  • Preferably feet flat against the floor with the center of mass over the middle of the foot
  • Knees bent four to six inches
  • Bar against the body (in the hip for the snatch and upper thigh/hip for the clean)
  • Hip directly vertical to the heels
  • Arms long and strong like cables
  • Arms internally rotated, forcing the elbows out
  • Eyes slightly higher than straight ahead

This portion of the lift should be performed more aggressively than all the rest. You will hear our coaches shouting fast through the middle or aggressive through the middle. At this point of the lift, the athlete performs an aggressive simultaneous knee and hip extension right before beginning the snappy third pull under (the fastest portion of the pull).

We teach our athletes to extend and rip. When the hips extend, the peak velocity and peak height are already determined. If you spend time trying to do anything else to peak the bar – like shrugging up, trying to pull the bar higher with the arm, or purposely performing plantar flexion – you are simply wasting time that could be better spent getting under the bar.

Let me explain this a bit more in detail before some of you take things out of context. First, I definitely want our athletes finishing the pull, which to me is where the hips and knees extend along with any natural follow-through. If an athlete comes up on the toes a bit, I am totally cool with that. Heck, Nathan Damron extends up on the toes, but he doesn’t consciously perform plantar flexion. It’s simply a natural act caused by his powerful pull. It’s the same thing when people jump. I had a 39-inch vertical leap in my prime. I never once thought about plantar flexion. It was just something that naturally happened.

The gastrocnemius is another one of those biarticular muscles. It crosses the knee and the ankle. That means when the knees extend forcefully, force is transferred down the leg – causing a forceful extension at the ankle. That’s why plantar flexion is more of a follow-through caused by a strong knee extension. With this being said, the only focus of the athlete should be knee and hip extension followed by an aggressive pull underneath the bar.


Timing is everything in the sport of weightlifting. The acceleration and aggressiveness of the final extension ensures optimal bar height. The mistake that most new weightlifters make is wasting time at the top of the lift with irrelevant movements. Most new lifters focus their energy on pulling the bar as high as possible. Trust me, I get it. A higher bar is easier to catch than a lower peaked bar.

But the height of the bar is predetermined by knee and hip extension. Anything after knee and hip extension that isn’t a natural follow-through is a waste of valuable time that could have been spent ripping underneath the bar.

When the hips and knees extend, the bar is propelled upwards. The bar will then reach a peak height, and it will remain still in space for a split second before returning to the earth. The goal of an experienced weightlifter is to begin and finish the third pull during the upward trajectory and peaking phase of the barbell. The athlete will then receive the bar in a strong position.

What happens when the athlete spends too much time at the top of a lift shrugging up, pulling with the arms upwards, and purposely performing plantar flexion? Here are a few things:

  1. They miss the peak of the barbell, not allowing them to catch it at all.
  2. The bar crashes on them, making the catch more difficult to control.
  3. They don’t have time to catch in a strong position.



Just like in the first pull setting up the second pull, a lot can go wrong with the second pull that negatively affects the third pull.

What happens if the hips push past vertical, entering a more horizontal direction during the second pull?

  1. That’s an easy one. This negative action forces the bar forwards, making it harder to catch.
  2. The forward motion of the bar causes a forward catch (if caught at all), making it harder to stand up with the clean. A more difficult clean takes away from the energy left over to jerk.

What if the shoulders are forward while in the power position? This bad position will cause one of two problems:

  1. The shoulders may get too far behind the bar before the bar has left the hips, pushing the bar out in front
  2. Or the shoulders will stay in front of the bar during extension – which is basically a missed lift with the bar majorly forward.

What if the arms are externally rotated with the elbows facing toward the rear?

  1. This can sometimes cause the bar to float away from the body during the third pull. If they are pointed out during the pull under, the bar stays closer to the body.

What if the elbows are bent during the second pull?

  1. This was an absolute negative when I was a young athlete. However, a few athletes have performed snatches and cleans with bent elbows – and they’ve performed them well. Donnie Shankle comes to mind. But if you have bent elbows, and they unbend during extension, power is lost through the arms.
  2. A bent arm is always going to be slower than a straight and relaxed arm during the rip under of the third pull

During the final extension, the hips never pass vertical. The shoulders finish vertical and slightly back. This varies a bit from athlete to athlete: some finish more vertical and some finish back a bit more. Once an athlete finishes vertical and the bar has left the hip/upper thigh, the bar path is determined. Following through slightly back can make it easier to pull down and around the bar. This is another one of those highly debated topics. It’s a very individual movement. I am good with any movement that allows the athlete to rip under the bar as fast as possible with the bar landing in the most secure vertical position of the body.

As you can see, every step along the way of a snatch or clean relies on the preceding step. If you mess up anywhere during the pull, your chances of performing a successful lift go down. This is the beauty of weightlifting. This is what makes a successful PR attempt so sweet. So much goes into a perfect lift.


I watch coaches point out mistakes all the time when I am at a competition or visiting other clubs. That’s great, as you need to point out mistakes that can lead to miss lifts. But that’s just the start.

Now you need to tell or show an athlete how to fix a mistake. This is where drills and cues come in to play. Coach McCauley is the master of coming up with some awesome drills. He’s also the king of coming up with some off the wall verbal cues that sometimes correct the mistakes of an athlete in the same day.



Mistake #1 – The bar drifts forward right off the ground

This is the most common mistake in weightlifting in my opinion. It’s also the most frustrating because the athlete should be in control during the first few inches – at least until the speed of the lift increases. Too many athletes are concerned with ripping the weight off the floor to build as much momentum as possible in hopes of increasing the height of the bar. What they don’t understand is the second pull is more responsible for height, and the first pull’s job is to set up the second pull with good bar position.

Cues to correct this mistake:

  • Chest up and sweep back
  • Feet through the floor and squeeze
  • Legs and chest to the crowd

Drills to correct this mistake:

  • Pulls from the Mac Board. Coach McCauley showed me this drill, and I promise this thing works. You need a 4×4 piece of plywood about half an inch thick. You hang your toes off of the end of the board, and then perform any lift you want. Here’s the Mac Board in action:

    The board teaches the athlete to keep pressure in the middle of the foot during the pull. If the athlete gets pulled onto the toes, the athlete will immediately know.

  • Pauses two inches off of the floor and a completed lift. I recommend pausing two to five seconds to program the correct position into the brain.
  • Pull into pins two inches off of the floor. You will need a power rack with safety pins to complete this drill. Isometrics are the best way to strengthen a position, and some people are just weak in that position right off of the floor. I’d stick with two to four sets of one to five repetitions, with each rep consisting of a maximal effort isometric contraction for three to five seconds. You can use varied heights from a couple of inches off of the floor all the way to the knee.
Mistake #2 – The transition begins too soon

This is a mistake a lot of new lifters make because they get impatient. They’re so concerned with velocity and bar height that they rush things a bit. You might even find advanced lifters making this mistake with heavier weights. So how do you fix it?

Cues to correct this mistake:

  • Stay over the bar
  • Pretend your legs are longer than they are
  • Long legs
  • Stand up tall and continue to sweep

Drills to correct this mistake:

  • Long first pull and clean or snatch. I like this one because it gives the lifter a foundation right before performing the full lift. You will want to make sure the athlete performing the movement is staying over the bar, driving with the legs until the knees are almost locked, and continuing to sweep the bar. To be clear the athlete will perform a pull with an exaggerated first pull with the bar ending somewhere around mid to upper thigh while the athlete keeps their shoulders over the bar. Next they will return the bar to the floor and then perform the full movement.
  • Clean or snatch paused in a long first pull and then finish the lift. The only difference in this one and the preceding exercise is that you immediately complete the lift after the pause. The whole goal is to teach the body correct positions.
  • Isometric contractions against pins. All too often athletes are simply too weak in their posterior chains to stay over the bar that long. It’s not a surprise that the strongest lifters are the best at staying over the bar – like Ilya Ilyin, Nathan Damron, and Lu Xiaojun. I’d stick with isometric contractions of maximal effort for three to five seconds. Two to four sets of one to five repetitions is a good recommendation. The bar should be somewhere around mid-thigh or higher.
  • Using the Mac Board with any of these drills will enhance each drill that much more.


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Mistake #1 – Hip Push Past Vertical

I believe that this mistake happens when people watch videos without a good understanding of the lifts. Sometimes it looks like an athlete is pushing their hips into the bar when in actuality the bar is simply meeting the hips and being lifted upwards during a vertical extension.

Cues to correct this mistake:

  • Focus on feet through the floor and standing up straight
  • Stand up tall
  • Squeeze the entire time (Sometimes the athlete stops squeezing the bar in, causing it to stay more in front after the knees. This causes the athlete to reach their hips for the bar.)

Drills to correct this mistake:

  • Hangs from the power position. This is where you should always start. The body has to understand where it should end up for it to actually get there.
  • Slow pull until the power position and then accelerate. I love this one to teach athletes exactly where their bodies should be during the entire lift.
  • No contact lifts. Coach McCauley isn’t a fan of these and neither am I, but sometimes they’re great for this one mistake. You can’t push your hips past vertical and not make contact with the bar. This movement teaches a perfectly vertical pull. I wouldn’t use it for long, but it’s a good way to get a lifter away from overreaching with the hips.
Mistake #2 – Shoulders are in front of the bar in the power position

This mistake goes hand in hand with the first we just discussed. It’s all about understanding where the power position is. The power position is the one section of the lift that is an absolute. No one argues the technique and position of the power position.

Cues to correct this mistake:

  • Finish vertical
  • Up and then back
  • Stand up straight

Drills to correct this mistake:

  • Hangs in the power position. I like to pause two to five seconds in the power position to strengthen the position and eliminate the stretch reflex that one might get from a dip and go.
  • Slow pull with pause in power position and then complete the movement. You’re probably starting to see a pattern. The best way to teach a movement is with the movement simply performed more slowly and/or with pauses.
Mistake #3 – Elbows are facing to the rear

This is a mistake that can really happen anywhere during the pull. However, it’s at the second pull where things can go really wrong. If the elbows are pointed to the rear, the bar is apt to leave the body and fly out in front during the second pull.

Cues to correct this mistake:

  • Elbows out (An obvious simple reminder)
  • Shoulders down and elbows out (Depressing the shoulders is a great way to relax the arms, making it easier to keep the elbows out. When an athlete shrugs up or tenses upwards in the upper body, the automatic response is for the arms to get tense.)

Drills to correct this mistake:

  • Slow it down. It’s easier to correct any dysfunctional movement pattern when the speed is turned down a notch or two.
  • Hangs in the power position, paused to make sure the elbows are out.
Mistake #4 – Elbows/arms are bent

Basically this one is the same as elbows facing back. If you are tensed in the arms, your arms will bend and elbows will face behind the body, causing the bar to drift away from the body after contact.

Cues to correct this mistake:

  • Long arms
  • Relaxed arms
  • Arms like a cable
  • You could also use the two from the previous mistake.

Drills to correct this mistake:

  • Same as the two above.
Mistake #5 – Too much time at the top of a pull

This is the second most common mistake after getting pulled forwards off of the floor. Simply put, the best lifters in the world are the ones with the best timing. That means they spend zero wasted time at the top of the lift before beginning the snappy third pull.

Cues to correct this mistake:

  • Open and sit
  • Get around the bar
  • Shrug down
  • Stand up and go

Drills to correct this mistake:

  • No hook and no feet lifts. I love these because you can’t really explode too tall at the top or the bar will leave your hands. The no feet direction will ensure the athlete isn’t purposely pushing onto the toes. Once again, I am ok with plantar flexion. We just don’t teach our athletes to consciously perform the movement.
  • Lifts off of high blocks from the power position. At this height the athlete can’t generate a lot of momentum, leaving them reliant upon the third pull under the bar.
  • No hook, no feet, and no contact. This one isn’t my favorite. I wouldn’t use it a lot because it uses a different bar path during the pull, but this lift teaches tremendous speed under the bar. It also requires perfect timing because the athlete receives zero extra bar height due to no bar to body contact.



Trust me, every athlete on earth is dealing with one of these mistakes. Weightlifting is like sculpting. You can work on one section of your game, and then you will need some work on another portion. Each iteration creates a more beautiful lift. (I stole that analogy from Arnold, but hey, it fits.)

Don’t get frustrated that you’re not perfect. Instead, enjoy the process of improvement. Master the fundamentals, perfect your technique, increase your strength, and have fun crushing those PRs.

Dr. Stuart McGill on Stiffness and Neurological Strength

Get ready for some more knowledge bombs from Dr. Stuart McGill. If you haven’t had a chance to check out the previous wisdom from Dr. McGill – go listen to what he said about finding the perfect footwear, focal point, and athlete cues in the deadlift.

I am so grateful and honored that Dr. Stuart McGill allowed me to consult with him while I was researching for Pulling Science. Like I said last time, Dr. McGill is not merely an academic. He has worked with athletes from the highest levels. He has coached champion lifters – taking them from debilitating back pain to setting PRs.

Dr. McGill has an eye for movement and detail. Listen in to this fascinating insight he had while watching the World’s Strongest Man Competition:

It’s amazing how our bodies function – that our neurology is such a massive factor in our performance. Getting this incredible stiffness starts with the setup. And here’s Dr. McGill on his cue of achieving tightness by twisting the bar:

I can personally attest to the power of Dr. McGill’s approach. He recently stopped by my facility and was helping some of our general fitness adults with their deadlifts. The look on their eyes when it all clicked for them – it was amazing!


Master Technique and Programming for the Conventional Deadlift, Sumo Deadlift, and Clean Pull

After combing through the research and interviewing the experts, the result is a guide that will refine your technique and boost your pull in a safe and effective manner.

Again, thanks to Dr. McGill. I suggest your next step to hear more from him would be to head over to

The Most Important Meet in Our History

We are less than a week away from what looks to be one of the most important meets in the Mash Mafia’s history.

It’s wild that the American Open Series 3 is that important. But since it’s the last qualifier for the Senior World Championships and the Youth World Championships, it’s now the most important domestic competition of the year. When you throw in the fact that it’s also one of the qualifiers for Junior Worlds (and let’s not forget that a lot of people are competing for a chance to go to the American Open Finals), you get an idea of why there are currently 1642 people registered to compete.

Personally I love these meets. The environment is fun and exciting. Athletes get a chance to compete with their favorite high level weightlifter in a meet run exactly like any other national meet. Historically my team loves these meets, and we normally flourish. Weightlifting is a lot like baseball, so all of this can change in the blink of an eye.

Is 1642 too many competitors? No way, I love it. You know why? Think how many people will attend the A sessions to watch the big boys and girls battle it out. Did I mention this World Championships is the first meet counting for scoring points towards the Olympics? That makes the AO3 the most important domestic competition so far in the 2020 Olympic Quad. Just writing this, I am getting so jacked I can hardly stand it!



USA Weightlifting has made so many improvements since the 2016 Olympics. Our athletes are better than ever. The services provided to our athletes get better every year. For the first time, USA Weightlifting is focused on supporting our superstars to win medals at major international competitions. The culture as a whole has shifted. We are no longer satisfied with simply making an Olympic Games or World Championships. We are trying to win. The very language used at conferences and meetings has changed. Thanks to people like Phil Andrews, Mike Gattone, Pyrros Dimas, and the entire staff at the corporate office in Colorado Springs, we have our sights set on gold medals.

Thanks to these folks, coaches are now armed with the countless benefits of the sport when talking to parents:

  • Major stipends
  • Scholarship funds to be used at the athlete’s school of choice
  • Chiropractic and physical therapy assistance
  • Nutrition services
  • Sports psychology assistance
  • Team USA
  • Travel around the world to compete for free

It sure makes my job easier when I am trying to recruit new athletes. Yes, a lot of these benefits are for the top athletes, but that’s the way it goes in any sport. How many football players get scholarships to major D1 Universities? Not many except for the top 1%.

There are benefits for the sacrifices of training and practice. Athletes simply need something to work hard for with real benefits in the end. Not everyone will make it, but that’s what is so beautiful. Either way, a coach is given opportunities to teach athletes about the real world. You either get a chance to show an athlete the beauty of hard work through accomplishment, or you get the chance to teach an athlete how to persevere and get better after coming up short.

I’m sure at the AO3 that I will get the chance to do both. We have 22 athletes competing in Las Vegas, so Coach Crystal and I are going to be busy. Coach Crystal has the lineup, so I am just going to highlight here a few of the important preview points from our onsite athletes. It’s going to be wild, but I think we are ready.


The most important session of the weekend for us will be the 64A Session with Hunter Elam. I don’t know what fate will have in store, but I do know how hard she has worked. I know she exemplifies my favorite attribute of great athletes, and that’s being a master of the mundane.

After the National Championships, she had a little too much fun and gained up to 74kg. She started working with Coach Jacky Bigger from our Eat What You Want Nutrition Coaching Program, and now her nutrition is on point. As of yesterday, she was sitting at 65kg first thing in the morning. That’s a 9kg (around 20 pound) difference. Her strength is better than ever, having snatched in training 100kg for a PR and clean and jerked 121kg for a PR.

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She sleeps a minimum of ten hours each night. I think sleep is where most athletes come up short. There are simply too many distractions with smart phones, laptops, and television. Athletes can find themselves buried deep in a rabbit hole before they even know it – and suddenly it’s 3:00 AM.

She warms up perfectly every day. She goes to her physical therapist, Lee Howard, each week to keep her body functioning perfectly. She has a mobility plan that she follows each day at least once (and sometimes twice) per day. She follows our program 100% like it is written. If she has a question or concern, she lets me know, and I address it.

Does this guarantee that she is going to win? No way, but it does mean she can approach this meet with no doubt that she is as prepared as possible. Do you know what that does for her confidence? I do because I was a prepared athlete as well. When you enter a meet having done everything possible in preparation, you feel like there is nothing you can’t accomplish.

I don’t know what’s going to happen, but her story should ring in the ears of each and every athlete out there. A year ago, no one but her close friends knew about her. When coaches and fans discussed Team USA, here name was never mentioned. I’m not saying she is 100% going to make the team, but you better at least be discussing it. If she puts up what she is capable of, it’s going to be hard to keep her off the team.


This will be Meredith Alwine’s first meet competing for Team Mash Elite. A lot of you probably know she is already a force to be reckoned with, as she comes to us after earning a silver medal at Junior Worlds. She has her hands full going head to head with America’s sweetheart, Mattie Rogers. The main goal is to earn a spot on the Senior World Team to start earning points toward the Olympics.

Meredith has unlimited potential. We just need to work on consistency with her movement and tighten a few things up.


15-year-old Hannah Dunn will be competing to protect her spot on Team USA for the Youth World Team. Just yesterday, I believe Hannah took major steps toward becoming a fierce competitor.

I can sometimes be a demanding coach. I’ll admit one truth about me: I sometimes forget the ages of my lifters. She’s a 15-year-old little girl. How many 15-year-old girls do you know who can clean and jerk 200 pounds weighing 130 pounds? However, athletes don’t come to me for a coach with low expectations. They come to me to bring out the absolute best in them, and that’s what I am going to do. Hannah has her work cut out for her in the 59kg youth class, but I believe she is up to the task.

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My two youth superstar boys, Morgan McCullough and Ryan Grimsland, are sitting pretty locked on the youth squad for Junior Worlds – but you never know when some other freak out there will launch onto the scene. Personally, we never feel comfortable. We have plans for bigger totals and hopefully American records. Plus both boys are looking toward a possible Junior World Team as well, so there’s work that needs to be done.

Nathan Damron and Jordan Cantrell also look to up their totals a bit higher to keep them locked for the all-important Senior World Team. Both men have worked hard to battle back from some minor injuries. At this point in their careers, it’s important to peak them wisely. Our main focus is the Senior World Championships because it is important for them to place as high as possible in regards to the Olympics. We will do a soft taper for the AO3, but we will continue to push on toward the big dance. Jordan’s strength seems to be increasing quite a bit lately, so it should still be interesting.

This will be Jared Flaming’s first meet where he’s shooting for a Junior World Team. Our goal is to total as closely to 300kg as possible and then crush it at Junior Nationals to lock-in a place on the Junior World Team. Jared has improved more than anyone on our team since moving full-time to the Mash Compound. We’ve worked diligently on his jerk and his timing in the other lifts. We are looking for a major total at this meet. But more importantly I am looking for consistency in his lifts.

This will be Terris Robert’s first competition with Team Mash Mafia. He’s also only doing a soft taper because we are looking to peak at the America Open Final. I believe that with some consistency, Terris could be a national medalist and possibly make an international team in the next couple of years. His movement is beautiful (with a ballerina mother, that makes sense). Like most people new to the sport, we have to work on perfecting his timing, which comes with time, feedback, and practice.

We have several others competing, but these are the ones from the compound. I will of course give a full report on the entire team after the meet. This meet promises to be full of some major battles. It should be lots of fun. Check out USA Weightlifting’s website for the live stream, so you don’t miss any of the action!

Mash Mafia Queen Hunter Elam – The Barbell Life 219

Hunter Elam is a fixture of our onsite Mash Mafia team.

She has matured so much in her time at Mash Elite. And recently she has made incredible progress. I predict amazing things are in store for her.

So what made the difference? How did she gain by leaps and bounds over the last few months?

That’s what we talk about today on this podcast. We get into recent changes in her program, diagnosing weaknesses, being a queen of the mundane… and huge predictions for the upcoming AO3.

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  • Questioning your coach
  • AO3 predictions
  • Why weightlifting is mentally tougher than other sports
  • Missing in warmups and then crushing lifts
  • The biggest change to her program recently
  • and more…