Lu Xiaojun Talks On The Squat Jerk vs the Split Jerk & Why He Does Lu Raises | WH Interview Part 3

I spoke with Lu Xiaojun whilst in Switzerland last year about why he performs the squat jerk, why he likes Lu raises for shoulder health, and lots more.
Part 4 of the Lu Xiaojun interview + More videos, podcasts, & programming
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[@jamiefinn4438]

"the squat jerk requires pure strength, and I just have it".... What an animal. Just like 'yeah I'm strong af'. Love it.

[@daxkameron8496]

You probably dont give a shit but if you're stoned like me during the covid times then you can watch all of the new movies on InstaFlixxer. Been streaming with my brother these days :)

[@bentleyemory6821]

@Dax Kameron yup, I've been using InstaFlixxer for since november myself =)

[@twisted_nether373]

@@bentleyemory6821 Ugh... Not suspicious at all.

[@bogdanvasiliu1931]

All this insight you're getting from arguably one of the best weightlifters ever is incredibly valuable for everyone in, and trying to get into weightlifting. Thank you, your team, Lu, and Lu's team for getting this together!

[@WeightliftingHouse]

Incredibly grateful of Lu and his team for allowing WH to get an interview

[@liamburgess1150]

@@WeightliftingHouse i'm just getting into it now been watching lots of your videos stuff like this getting someone with that much experience voicing their opinion on techniques is incredibly valuable, will be getting all my weightlifting gear from you :)

[@TheSkatingreptile]

I love that Lu chose the Squat Jerk over the Split Jerk bc of technical issues. I mean, obviously it works for him. But for myself and many other people, it'd be like saying "Hey, I'm not great at driving tanks. Let's try piloting jets instead." 😅

[@kvn13]

Hahahaha I get you, but as he said, his shorter legs don't create such a stabile base in split, but have incredible vertical output of strenght also because of that. If you aren't blessed to be Asian I asume you must've be like me, lanky femured guy who struggles with good positions in deep squat, clean and snatch haha so yeah...but I find it so enjoyable to watch this man and few others in team China like Shi and Tian Tao doing those squat jerks, it's so arrousing hahah

[@pne514]

You can tell, given how casual he is in his responses, that he is a master at what he does. Not doing the trends or the fads, but doing what works for him backed by science for his mobility needs and and body composition. Not regurgitating the same info but actually enlightening others on how to truly consider revamping their training to suit their needs. The squat jerk and lu raises was a perfect example and response of what I'm talking about. He knows himself and what's gonna work for him. I can imagine so many US coaches telling him and forcing him to adopt a split jerk forever and ultimately stunting his ability, but no, he knows the squat jerk works for him and the coaches allow him to explore and master that because he knows and he is the ultimate master at what he does.

[@asherxs]

I personally wished that this was subbed, but it's completely understandable that you need a dub for your audio podcasts. Thanks for the content!

[@swagmassa6702]

sub would be so much better but this is sstill a nice series

[@EmerilHuang]

low key even just put up the raws on pateron I'd sign up instantly 😍

[@slick_Ric]

kzbin.info/www/bejne/q6WsdZ-Yoql8j5o

[@HolDNutz]

This is the only piece of content that has EVER convinced me to support on Patreon. Can't wait to watch the rest.

[@thomasshakelton]

Very well made, thanks for the effort!

[@dohyawatchin2598]

Great journalism mate. Thank you so very much for doing this. We love you Lu.

[@yzl9985]

You are doing great great works! This interview is so informative. My longstanding puzzles have been solved.

[@user-ph8qv9ez7q]

Thank you for making this interview

[@chrisballis5312]

What a nice guy! Thanks for the interview!

[@flogermanx3415]

Thanks for sharing, again :)

[@narayankannan9679]

I’ve noticed that Chinese lifters focus a lot on minimal movements max power principle. They rarely are tapping their feet heavily on platform or leaving the platform mid air while jerking or snatching. The squat jerk also, in my view , is a relatively smoother motion than split jerk and possibly preserves joint health which maybe explains why he has lasted so long. I expect SHi and TT to also last as Long as him for this reason. Also almost all Chinese lifters have a huge squat PR in relation to their c&j PR which means they can do a squat jerk right after a front squat during a C&j

[@mav8243]

It depends, the speed at which that movement is performed makes the jerk squat as or more damaging than the split. And it also seems much more difficult to execute.However, Lu works because of his own body composition. Other bigger bone's athletes would have a lot of difficulties.

[@HoangDuong-mi4ow]

I think Lu did explain in a video that he doesn’t stomp the feet like the Russians but only shuffle them out to protect his joint and I think that is what also taught in the Chinese system

[@G3Number]

Lu!!! Thanks alototototototototototottttt

[@cocodenno2]

Great stuff!

[@Sealed_Chamber]

Very good info.

[@jezebulls]

I remember thinking how crazy this dude was for doing a full squat jerk on his heavy lifts. Lu Xiaojun is like no other. So super human, yet so humble.

[@tilio9380]

I started doing the Lu raises and absolutely love it. Not only does it engages the delt as well as the trap, it is also amazing for shoulder joint movement, which helps tremendously with overhead presses. The way you need to grab the plate also helps practicing grip strength. Doing this with dumbbells does not feel right. For beginners who feel 10lb is too light but 25 is too heavy (as that is the typical plate increment in American gyms), I tried using 8kg kettle bells and it feels very similar (weight concentrated at your palm unlike a dumbbell) to plates. I just hook my thumb around the base of the kettlebell and grip the "ball" part with my palm.

[@tsujimasen]

Would you consider doing subtitles and maintaining the original voices? As someone who is bilingual, I’d rather hear the original audio for nuances that are dropped in translation.

[@WeightliftingHouse]

Yes I will do. I originally wasn't going to but there is definitely enough interest.

[@froz3ncat]

@@WeightliftingHouse That would be awesome! There are definitely a lot of smaller details in his explanations for some answers that got dropped in translation, and would benefit experienced lifters more!

[@michealarinze7029]

Legendary!

[@everythingviral972]

I was so happy to see a video on the squat jerk as I find it more comfortable for me, but I rarely see lifters use that technique.

[@joe718gt4]

Hard position to get into for most people, doing a heavy squat after doing a heavy clean, little room for error

[@dennisnordlund902]

I too find it more comfortable, really natural for my body.

[@matthewmckee6289]

Joseph Herbias this can’t be understated enough. Split jerk is best for 90% of people, so it’s not wise to think that just because arguably the best weight lifter of all time uses it it’s better for you. As Lu said, he did split jerk before and only changed after realising it just couldn’t work for him, he didn’t just choose to do squat jerk. If you lose control in the split, you’ve got a chance to save it. If you lose it in the squat, there’s basically nothing you can do.

[@everythingviral972]

@@matthewmckee6289 I don't disagree with anything you said. Total newbie myself, I just found I had some trouble with the spit jerk, as you said, but as I continue on with the training, I may get it under control. I don't "want" to do a squat jerk, it's what feels best at the moment. Why would I want to do one? I just learned who this guy was ike a month ago, and weightlifting is not even my favourite sport.

[@matthewmckee6289]

EverythingViral just a heads up, nothing about weightlifting ever is comfortable ahaha. Stuff will absolutely get more ‘comfortable’, but I’m gonna go out on a limb here and say that no one is ever gonna sit down for a nice relaxing evening in your snatch position.

[@LovelyYTRocks]

I would have loved to see a question about whether he'd love his kid to do weightlifting like his parents.

[@cameronmack4067]

Is there a video anywhere on how to correctly perform lu raises

[@luizz_k]

Uncle rip would be proud of Mr. lu boy here

[@mountainlife2411]

Damn, I can't believe he's just a few years younger than me.

[@akashnag3879]

just the overhead squats with empty bar puts so much pressure on rear shoulders that it feels they gonna collapse. i wonder how he does them with insane amount of weights

[@xdavidliu]

5:36 "This strictness makes my shoulders *internally rotated* and harder". I'm super curious about that part. How carefully was that part translated? Is Lu suggesting that internal rotation is bad during the squat jerk?

[@T1JumpTIX]

If you watch squat jerkers they are holding the bar pretty wide and behind their head, I think he's saying if you are too internally rotated that position becomes more difficult to achieve stabally, because of the wide catch and how far back the arms are to maintain the bar in centre of the lifters mass. In a squat jerk the lifter is leaned forward pushing the arms behind the head which is more externally rotated, in a split jerk the bar is more directly over the persons spine because they are more upright with the grip closer together, so external rotation is not really a factor in the split jerk. That's what i gather from it.

[@xdavidliu]

@@T1JumpTIX Thanks for the explanation. What about kzbin.info/www/bejne/Z5bclXWtq9Kqjtk, which seems to suggest that internal rotation is preferred?

[@T1JumpTIX]

@@xdavidliu You know what man, I won't lie here I mixed myself up with internal and external rotation. you're probably right about this being an incorrect translation. Anyway my comment still stands if you just switch external/internal but mechanically I think Lu is correct about how a strict press can cause mobility issues with overhead squatjerk position -just the translation is likely incorrect as you say.

[@henrithomasson8275]

You just misheard the translation

[@jonathanliu6026]

What LU is taking about in the Video is focus on lifting the weight most efficiently!

[@djl9552]

pure alpha

[@haveatyou1]

Thanks Peter Griffin for the translation.

[@faltbasse]

Shame that the conversation is dubbed, would be so much more natural to hear Lu's voice over subtitles instead

[@ke3285]

He does these dubs for his podcasts

[@akashnag3879]

and do you understand mandarin?

[@larryboi2706]

@@akashnag3879 do you know what subbed means?

[@NaturalHypertrophy]

2:50 the emphasis put on squats and deadlift by the Chinese weightlifting system completely contradicts the Bulgarian method. I agree with Lu that once you've got the technique down for the snatch / clean & jerk practicing it several times every day becomes less necessary; pure strength becomes more important

[@fancyleaf]

He saids it's his own routine and he was not trying to recommend it to other people. He is a virtuoso and the movements are so engraved to his mind. It definitely won't work for those younger lifters who are still trying to master the techniques.

[@beam3932]

Holy shit dude, you're everywhere

[@haanswinn]

damn he goes against strict presses!

[@clintmagican]

for squat jerkers specifically

[@haanswinn]

@@clintmagican is this case for every squat jerker? like wat about power jerk

[@clintmagican]

@@haanswinn i dont know but i am just saying what he was saying. It might not apply for power jerk

[@user-ju7nl7gl2y]

자 리프트님 번역 부탁드립니다.

[@Kaikojo]

No strict press, but does he train push press at all?

[@fancyleaf]

I believe he's tried everything at a younger age. After years of training, now as a master with so much experience, he only works on those movements which he's found useful to him.

[@Kaikojo]

@@fancyleaf right, but we only see his peaking cycles at these championships. I want to see how 35 year old Lu Xiaojun's off season training looks like. My guess is we know about 25-33% of the exercises that work for him, but obviously I could be wrong.

[@rilentles7134]

5:24 is this true for most 2 footed Jerk weightlifters?

[@ryanreviews8566]

Kylo Ren: MOOOOOOOOOORREEEEE

[@monkeypoohonyou]

Love this page but please repost without the dub and with just subtitles 👌👌

[@WeightliftingHouse]

I will do, don't worry

[@johnbreuwet6224]

Weightlifting House Where is his thought 💭 on US weightlifting 🏋️?

[@johnbreuwet6224]

@Durrant Miller Been contemplating it, might just have to. Where's the intro?

[@everydaybacksbroken2886]

Cannot squat more then 2 times your body weight, ok. Good luck trying to do any heavy Olympics lifts.

[@harmond614]

haha when I heard ‘farm’ I was like 'What?'

[@juancarlosdurangarcia7440]

Do you know that his name is Xiaojun instead of Lu...right?

[@nickenglish5473]

It's weird for a journalist to call someone by their "first" name, though.