Columbus Weightlifting News

On my to do list is a goal to improve my programming skills for
workouts. As I review some of the programs being written for
weightlifters, it dawns on me no matter what you put down, pen to paper
or excel formulas to spreadsheets, they all should rely on the
observations of the coach on a day to day basis. Percentages are
important, sets, reps, volume and program design, but nothing replaces
communication between the athlete and coach ...

Part Two: Core Exercises for the Weightlifting Athlete

If you haven’t read “5 Minute Mobility” or “Core Work for a Healthy Spine Part One,” please do so before reading this.

Review of Lower cross syndrome and dysfunction from Part One:

• Hip flexors tight
• Tight spinal erectors
• Weak glutes
• Weak Abdomen

Can ...

Part One: Understanding the importance of Lower Cross Syndrome

In my previous article, “5 Minute Mobility,” I talked about the importance of spine mobility at the junction of the thoracic and lumbar spine; T12 – L1. If you haven’t read that article, please do so before reading on.
The issue with excessive extension at the lumbar spine commonly seen in weightlifting, and many other humans is called “lower cross syndrome.” See figure 1 below.

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This 5-Minute Mobility routine is so simple it can easily be done at home or at the gym, does not require any equipment, and you don’t even have to change clothes to do it! It is to be done upon waking or just before bedtime. You may do it before training, although more vigorous routines as seen in previous mobility videos on this website would be more beneficial.

This routine is completely based on feel. Your body will tell ...

Since my last post announcing our efforts into mobility for weightlifting I have received a lot of questions. They’re all around what do I do to be able to get into these positions better. What exercises do I use!?

Some things spoke specifically to you readers. When I mentioned joint mobility being seized up do to injuries. You told me about your sprained ankles, dislocated shoulders, and tight hips.

We’ve been privileged to work directly with Continue Reading →

Mobility for weightlifting has been over looked. Maybe because most new lifters come in to the sport young and have great mobility just from their age (In most other countries lifters meet weightlifting between 6 and 10 years old). Or maybe the glaring mobility issues we see are do to the influx of lifters of all ages thanks to CrossFit. Not just age but individuals who have been through the ringer, and as most of us do, never put in ...

Recently we were asked what the best way to get kids involved, and interested in Olympic weightlifting. Specifically: exercises, games, movements to keep them from getting injured, how to keep it interesting, etc. Having started in Olympic weightlifting as a kid, just 12 years old, and being started by my dad, I have first hand experience with these questions. Also, my former club was mostly made up of youth lifters, from ages 8-17; we have had every type of young ...

As an Olympic coach who has worked with lifters at the Olympics, World Championships, Junior World Championships and many local & national events, nothing is more important than selecting the right attempts to put your lifter in the best position to win or set a possible PR.

A really good coach once told me that you should count attempts at a local event as if you were  at the World Championships vying for a medal.  Counting attempts is science and art ...

Since we announced our upcoming USAW Level 2 many people have reached out to us with questions. However, the questions highlighted one specific area.

“Do I really have to coach national level athletes to receive this certification?”

Yes, you do. You have 2 years to complete this requirement.

The USAW Level 2 was designed with one goal in mind. Develop our coaches so they can develop our lifters into national and international competitors. For a ...

Are you a USAW Level 1 Sports Performance Coach?

Did you apply what you’ve learned to your athletes and programming?

When you do implement what you’ve learned during the Level 1 a million more questions arise. Questions around advanced programming, technique, and even taking an athlete to a national USAW sanctioned meet. A question we have received often is, “Is there a level 2?”

Yes, there is a ...