Lu Xiaojun Snatch Breakdown

If you're looking to get better you might as well start with the best. Thanks to hookgrip's awesome slow mo video we use try to point out some flawless technique points of Lu Xioajun's world record 177kg (389lbs) snatch.

[@Chaseracer]

This video allows us to see just how many muscles are truly activated in a proper elite level snatch, what an absolute unit this dude is.

[@owy3215]

the same amount of muscles as any snatch that has the basics of tek down

[@devitorules]

Wow. With the slo-mo you can really see how at 1:41 the bar sits in the air as he pulls under

[@AndrewDCF]

also think about how fast he looks IN ULTRA SLO MO!!!!! crazy

[@chrisvanderwielen1530]

The scary part is that he's not even the fastest I've seen get under the bar...

[@stayingshredded]

@@AndrewDCF Hey, Andrew. How does he actively pull himself under the bar? Does Lu shrug the bar causing him to get low faster?

[@r.c.6940]

@@stayingshredded yeah you have to shrug and get the weight as far up as you possibly can. the higher you can get it the more time you have to get yourself under the bar and be in a better position for the catch

[@spacemon07]

@@r.c.6940 The height of the bar is due to the strong, explosive, vertical extension moreso than the shrug. The shrug is almost a by product of explosive extension.

[@bushidofreakz]

This is such a pure gold, it should have made more viewers. Thanks for the breakdown!

[@TheNunakun]

I sincerely thank you for uploading this amazing clip. One of the best on the internet.

[@mrsrandommademedoit3387]

Best 77 of all time .. Pure art in motion watching Lu Xiaojun snatch...

[@AndrewDCF]

no question. GOAT

[@stevewilcox3410]

MrsRandomMadeMeDoIt ciz

[@andersongomez636]

Lasha technic is a lot a lot better

[@kyrie4451]

@@andersongomez636 I wish I could report this comment for spreading false information...

[@andersongomez636]

@@kyrie4451 kzbin.info/www/bejne/q3O7c32na7uIibs

[@GoHard4000]

Had to tap the screen to make sure I didn't pause the video... great breakdown tho. The way that he keeps the bar path almost straight upward without too much drift is pure magic.

[@182danzel]

Squat like a boss I like it

[@AndrewDCF]

always.

[@catsreact5307]

Best tip and always slam

[@renevalencia-arellano3137]

this is what I needed to see. having trouble with the second pull (extension too early). this is gold.

[@adamperkins3125]

2:20 he's basically sat on the floor.lol so bloody flexible

[@seth3683]

It helps when 400lbs is pushing on you

[@fabiobonetta5454]

Poetry in motion

[@ashley3429]

Wow, made my day. That's absolute mastery !

[@jglg7238]

that's pure art.

[@mav8243]

Purest movement i've ever seen in my life

[@alanmorton5303]

That really is a thing of beauty !! Immaculate!!

[@flanker909]

He pulls under the bar so fast that even this super slow mo can't keep up (1:35 distortion effect)

[@TheOverpowered1]

Yup

[@GoHard4000]

Also... when he moves his feet before the catch he literally slides outward without losing contact... absolutely crazy impressive. No loss of contact with the floor.

[@jayvee4165]

@goggles789 isn’t it supposed to leave the floor?

[@heroevulgar]

That's amazing to see. The bar probably stops in the air for less than a second and that's how long it takes him to get positioned under the bar. Incredible technique.

[@bacon66277]

@@jayvee4165 depends on technique i think because russians for example slam there feet

[@flogermanx3415]

Amazing video man. Thanks!

[@the_terrorizer]

The slow mo drop under the bar is about the real-life speed of me sitting down on the couch after the gym. Man, I have a ways to go lol. Beautiful

[@alanhornbaker4502]

This man has his tongue out like MJ lmaooo YES 😭😭🙏

[@CesarAugusto-rx3it]

Excelente, me cuesta mucho el arranque desde abajo y me siento más cómodo en su versión colgado, pero ya trataré de hacer la técnica correcta completa con este excelente material descriptivo visual

[@naveendas9173]

Pure art

[@Ricky-Noll]

Beautiful

[@howtosnatch]

This video inspires me to train more.

[@alexsantucci]

Great job !

[@neyson220293]

best break down ever

[@cezarykujawski9758]

Rewelacyjny materiał. Niesamowite.

[@XXLRebel]

That tip about staying patient and active is a pretty good tip I think. I'm always wondering when I should start the squat when I recieve the bar in the catch position. Guess I'll have to be patient and wait for everything to be tight and stable before I move up. Can anybody correct me if I'm wrong?

[@yhunchoi1]

beautiful

[@oreos0000]

unbelievable...

[@nav6705]

Great video

[@muellernikolai8630]

2:12 well, that's an ATG squat holy shit

[@ak363]

Mueller Nikolaï must be nice, right?

[@consistentperformance8240]

poetry in motion

[@danielkanewske8473]

- Like a boss.

[@orr14]

His mobility to sit completely upright while in the full squat position is truly remarkable. I need a stretching program that will allow me to do this. I feel like my mobility is currently limiting me on how well I receive the bar.

[@KarlSerratus]

Leverages + mobility of course. If you have good mobility and a torso longer than the femur, you can also sit upright. But if you have a femur longer than your torso you can't sit upright no matter how good mobility you have, no matter how strong you are

[@amrgeorge6251]

Exelente 👍 video.

[@philliptetai866]

All I noticed was 3 guys to the left watching and clapping, the David Spade on the right half asleep....CLAP in the presence of greatness

[@theylivewesee1674]

this was great can you do another one for clean and jerk??

[@TV-ez5vl]

what a godly machine

[@tknuwan]

That is a crazy squat with that weight !! Wow awesome balance of power..!!

[@AndrewDCF]

everything about it is extraordinary, right? heck that's an impressive deadlift.

[@1190CB]

*squat like a boss* Roger that!

[@davidk6269]

What's most impressive is just how s-l-o-w-l-y Lu Xiaojun can perform the snatch! LOL

[@JJefArt]

Good slow motion.

[@felixcsao4184]

Very definition of textbook form

[@user-im8gb3nj2c]

beautiful, a lifting machine

[@kyrie4451]

The reason the "back angle" (trunk flexion) remain the same during the first pull is because the first pull is mainly knee extension, with significantly less angular change on the hip (maybe 30 degrees?).

[@AndrewDCF]

semantics.

[@Quis_ut_Deus]

He starts the pull the shoulders being paralell to the bar but as he pulls they go lightly forward. The shoulders are still over the bar at contact but as he continue to pull and extent they go backward with the hips moving forward.

[@ronandevries2452]

@Andrew K I am planning too use this footage for a movement analysis for my study in fysiotherapy, do you happen to know what the original framerate of this video is?

[@dottmanca]

what do you mean by being active in the bottom?

[@riccagiaco]

“Like a boss “

[@antn8387]

worldclass technique

[@johntrains1317]

Dope. Do you ha Very any from the front?

[@AndrewDCF]

sadly no. :(

[@Outland9000]

Would love to see the real time after as a comparison and to see the speed of the lift in actuality.

[@dyetman23]

Don't forget the tongue out when standing up, it helps counterbalance the weight

[@capra_88]

i think the last tip/squat like a boss, as funny as it is, may be a bit too broad lol

[@dianaflowers715]

Wow!

[@FJUWANA]

Me pickup, Me Bar Slam ... Me strong.

[@marcus_ohreallyus]

Holy crap that's a perfect bar path. My problem is I don't get that extension right on the 3rd pull. I tend to stay more upright and move the bar out in front of my chest, making an arc. It's a tough one to get right

[@kevinliao3657]

Me too. I always loss the tension of my back and fuck the bar out forward.

[@vladbobe26]

Can not like this enough

[@mcs9103]

Bar goes up and down perfectly vertical

[@seikoomori1672]

When he pull himself down the bar, the bar seem to be suspended.

[@erastfandorin5670]

Don't forget to slam the bar!

[@federicorime2709]

Dat squat like a boss 🤪🤪

[@jamesgodden7760]

The angle of his hips and shoulders does change a little in the first pull however the transition from second to third pull was amazing

[@andrewkim2804]

He stays on his heels during the 2nd pull the whole time. Even among the elite, there are people who get on their toes a little too early. Kinda reminds me of how long lasha talakhadse stays on his heels

[@8acun]

for an analysis it's weird the the camera is constantly moving and zooming in and out.... difficult to track bar path

[@leonardoparra202]

Hey Andrew, I tend to disagree a little bit on the whole "technique" debate here, different countries most definitely have noticeable changes in "technique", even if they are minute. For example, in Colombian lifters you tend to see a more implemented use of the "flying-V" technique( where the knees push out and to the side in great exaggeration), for reasons I don't exactly know. I've noticed that this isn't as prominent in the US style of lifting, but that's just something I have noticed. Just to reiterate, they are small differences not observable to the untrained eye, but as you know small variables in physics always have the potential to generate appreciable changes. Anyways, nice video breakdown!

[@AndrewDCF]

very fair point. this was really meant more as a very general overview. i do think on a macro standpoint good lifts are the same. what i meant was that vocabulary might change, but the main points are the same. there's always outliers of course but getting too nuanced can lead to paralysis by analysis, right? but i see where you're coming from

[@kyrie4451]

Leonardo Parra when Iwas in China, I was taught to maximally externally rotate my hips to have my knees on the side as well. It only works if you have shallow hip socket, if your femoral head is deep into the acetabulum like most western European and North Americans, you won't be able to do that.

[@leonardoparra202]

agreed

[@pulkitsinghai6851]

Hey Andrew, Please can you tell me about the hand grip movements between second and third pull? Should it remain what it was in first pull; OR should it get rolled over the barbell between second and third pull? Hope I have conveyed my question correctly here. A new snatch fan from Abu Dhabi. Pulkit

[@AndrewDCF]

not entirely sure what you mean. The hands dont move wider or narrower during the snatch. But when pulling under the bar most people relax their hook grip to receive the bar. Hope that helps. send a video to [e-mail] and I'd be happy to send back some comments

[@pulkitsinghai6851]

Andrew Killion Okay. Makes sense. I wanted to ask if they "loose" and "roll" their grip on the barbell OR they keep it tight and it is barbell which is rolled over its center point. Thanks for your response though!😁

[@AndrewDCF]

pretty damn tight the whole time. You're almost always in a state of "pulling." Whether that's the barbell up or yourself down. The only time you stop pulling is when you're under it in the overhead squat. But in reality the movement is so fast there should be almost no time to really "think" about changing your grip. Hope that helps!

[@toomuch9762]

There is no third pull in Chinese weightlifting. It’s an American made fad

[@AndrewDCF]

ok. so how do you explain him "falling" faster than the barbell? because very simple physics would disagree.

[@alexeibar]

this is better than porn

[@razrramon2256]

Slow makes it look like matrix wen gettin under the bar

[@nicholasfrapporti3013]

watching this in slow-mo is stressful af

[@patman2193]

wow

[@gawain6645]

Straightest back of all time

[@BlakkLining]

This video is basically wrong at critical points. You are describing Lu's snatch based on Western ideology. First of all, the back angle does change a lot (you can see it better if you compare the back angle at starting position and when the bar passes the knees), it is more visual among other Chinese lifters like Liao Hui or Shi Zhiyong but not Lu since he has short femurs. The Chinese starting position requires lifters to feel tension on their quads (not lower back, unlike Western technique), hence Chinese lifters tend to push their knees forward passing the bar and the shoulders at starting position. Secondly, the first pull does not end at the knees, it ends right before the power position (high tights to hip). The Chinese technique focuses a lot on abrupt and short pull at the power position. The key is to pull with as much force as possible at as little time as possible in the second pull which starts at the power position not the knees. If Lu accelerate as early as you think he does as described in this video, his snatch would look like one done by an American lifter.

[@AndrewDCF]

i agree with pretty much everything youve said. i think our differences come from vocabulary not technique. i teach my lifters almost exactly the way you describe. thanks for the comment

[@metalmikebot]

There's no such thing as "Chinese technique" or "American technique" or whatever. There are variances in cuing, and variances in anthropometry-hence why China is a bigger threat at lighter weight classes (85 and above, China is not as competitive). Anthropometry also accounts for why Chinese lifters may have their knees farther forward over the bar (short levers allowing for a more upright posture). In many Western schools of training, the pull to the hip is thought of in two phases because the bar will be pulled toward the hip once it's passed the knee. All lifters do this, regardless of whether they describe the snatch as a 2- or 3-pull movement. Where the lifter will "feel" the weight depends largely on their anthropometry and mobility. Lifters with short levers whose hips sit well inside the feel (like Lu) will be more upright and drive more of the lift with their quads. Lifters with longer levers and/or whose hips sit more directly behind the feet will need a more inclined torso, and hence more activation of their back.

[@AVOUREable]

Ideology? Do you know what an ideology is? I don't think so. Are you into West vs. East arguments or what triggers you? You don't seem to understand that everything weightlifters do is, in the end, based on the law of physics. So I do not believe that there is something as western ideology. And again: you really need to study what "ideology" means.

[@AndrewDCF]

I agree with you as well. At the end of the day there's only one technique. The one that generates the most power based that individual. Obviously there are different ways of cueing and teaching that power generation (which is why i said our difference comes from different vocab not diff technique) but at the end of the day gravity, intertia and accelaration are the same for every human being. I'm not sure why people need to play the "gotcha" game. Why so many feel the need to point out where others are wrong. At the end of the day, it's lift heavy stuff and do it with as much power as possible. There really arent any "technique" breakthroughs since the sport came into existence. It's just about conveying it to athletes so they get it. Describe it in 27 pulls if you want, right? As long as your maximizing tat person's potential I say go for it!

[@AndrewDCF]

Yeah I was (potentially incorrectly) assuming he was ESL. So I'll give him a pass on the ideology word choice. I do agree though, it's all physics at the end of the day. The snatch has been the snatch since it was first made a sport. I dont think any major technique breakthroughs are coming anytime soon. haha. Thanks for the comment!

[@Spychu1993]

1:27, do you see his chest? Jesus, that muscle works

[@-TK-]

And the chinese lifters dont even bench.

[@joshuakarle8237]

Hey Andrew, I was wondering if you had access to this video at full speed. I want to analyze the physics behind his lift for a kinesiology. If you could send it to me that would be amazing. Thanks!

[@AndrewDCF]

hey dude sorry i dont. you might want to check out hookgrip's channel

[@Foudael]

Can u do this same with his C&J? Would be great....

[@AndrewDCF]

if you have a good clip of it I'll see what I can do.

[@prasadreddy9272]

+Andrew Killion please make a C.J clip same as.

[@matteocoarezza3816]

Omg

[@cool66990]

Very well done and all but that tongue tho 😍

[@pierrelhalterosteo8982]

some athletes lift their heels very soon...and it works for them.

[@n1nja7a]

This video is so slow that my pc lagged

[@PaleSaturn]

This is awesome, but what’s the point of drawing lines if you’re going to move them with the bar? Isn’t the point to show how consistent his back angle and bar height are?

[@jbwvhw6303]

LU.FAMILIA

[@rodrigolovo]

Best snatch ever played, 100 kg over bw.

[@yushuagreen5546]

shit man beutifull video!!

[@EurAsian369]

How does one get that much flexibility and mobility!? Insane

[@Andrea_Daytona]

You are born with some very specific physical characteristics and the early age training does the rest

[@ezioauditore5616]

@@Andrea_Daytona lu have a documentary, he didn't started at 6 years old, nor he was picked up, he was just invited to test if he liked weightlifting around age 10 if i recall correctly, but he did carry heavy bags while helping with some work

[@Andrea_Daytona]

@@ezioauditore5616 by physical characteristics i mean short femours and a hip anatomy that allows him to move in a certain way

[@voodooblue6162]

You have to start at a very very young age if you want to be as competitive as Lu. Sadly,most of us can only admire his technique and the amount of weight he squats.

[@shhepppy2929]

Brian Zhu he didnt start till he was a teen

[@kindafatkindastrong5683]

thing is for most of us with big dreams who start late we can do our best to be as strong as possible and as smart as possible and then give that information to the young kids and your own kids

[@jamesm3791]

hey, tell urself whatever u want for being a weak bitch. lu started when he was 12 by the way.. his coach discovered him at a track meet at school.

[@functionalcontractions1469]

Yes indeed. You must also consume 💊💉💊from young age . That’s potentially a winning combination.😉

[@NegativeSpade]

Great video, but commentary is a bit misleading.... The angle in the first pull does change, as the hips rise a bit faster than the shoulders... Also, in the second pull, the shoulders start in front of the bar and not over it.

[@harrispj4205]

2:30 - 2:35 he is licking the shoulder of that guy in the background

[@fadibinsalab9314]

That's how we were taught to snatch.

[@zetsui0411]

2nd pull abov knee

[@uncanaldeentretenimiento9918]

His stance does not even change. Where can I find drills to be quicker putting myself under the bar?

[@ivanwang9433]

蹲得实在是太深了

[@eclipsewrecker]

Angie definitely changes on the 1st pull, just very little

[@martinarocha2691]

The video would have been a thousand times more useful if there were no comments and they marked 1 vertical axis and 2 horizontal ones. Anyway, thanks for the ultra slow-mo!

[@daniellindegren-olympicwei7077]

I really want to know the mental state of the 70 down voters.

[@-Azure.EXE-]

Absolutely disgusting hip mobility upon receiving the bar.

[@pillmill8987]

His glutes grow 3X is size during the catch. That's his secret

[@OmarLegz]

This still too fast for me :/

[@wind9967]

卧槽，蹲的那么低，大腿几乎完全贴到小腿的全蹲，怎么还能发这么大的力！让我维持那个动作都很难

[@demirmarinov2950]

Божидар андреевшъангиста

[@sandykang3308]

How dare 200kg in the air or one have to go down with

[@ibrahimalameddine100]

You forgot opening the mouth and sticking out the tongue hehe