Weightlifting training is focused on developing a groove in the lifts, if you’re off that groove your lifts will become very erratic. This is a big reason why I’m a fan of complexes, this simple method can help you find the groove without over taxing your body. Now I’m NOT talking about conditioning complexes here, where you’ll do a power clean, to x3 front squats, to x3 jerks, to a clean and jerk. What I am talking about is something like this:
The above example is a Clean Deadlift + Hang Clean, the purpose of the deadlift is to groove the pull pattern to translate to the hang clean. There are many variations you can do such as:
- Deadlift+ snatch/clean
- High Hang Clean/Snatch with light weight + rest a few seconds and load heavier weight than do the full lift.
- Heavy clean or snatch deadlift (110%+) for a single rest 30seconds and do a 80% clean or snatch.
- Pause dip split jerk + Split Jerk
The point is to find your issue and use the specialized exercise to help find that “groove” and than reinforce the movement with the full lift. There really isn’t a hard set rule to this method, all these movements are very subjective to the Weightlifter and his/her response to the given movement. So be creative and enjoy the process!
Stay strong,
Team Fusion