Overhead Strength and Stability

[@zacktelander]

PLEASE READ: Submaximal push jerks for reps in my opinion are purely supplemental to maximal jerks. They are accessories to me in that sense.There are a few things (breaking at the hips, control, etc.) that I don’t emphasize at all when coaching maximal jerks that I have emphasized here. The main point of the video really is that I don’t feel like people are getting enough reps/volume with “shoulder to overhead work.” Increasing this volume will be one of the biggest factors to making jerks down the line, especially for beginners. Thank you guys for watching!!

[@clakoclakson]

Who is a maximal jerk? xD Great video, thanks.

[@hadhad129]

If someone is a beginner is there anything wrong with just lots of overhead press work slow eccentrics and holds at the top. If they can't stabilized the body throughout the full range of motion with 80% of their strict press they have no hope in having good movement patterns for anything heavier.

[@retardno002]

​@@hadhad129 I'm a beginner and I do ATG snatch squats, and snatch presses, for the shoulders. Usually just with the bar or 10 kg plates.

[@hadhad129]

@@retardno002 nice learning good form early

[@retardno002]

@@hadhad129 thanks, don't know when I'll start snatching more than 50 but I trust progressive overload will do its thing. Just been at it for a month at 70 kg bw.

[@kittypewpew]

4:42 Upper body warmup (dymbbell pullover) 4:46 sidelying external rotation 5:11 band pull to front rack-> extension 5:33 calf raises w/barbell 5:49 heel raised backsquat 5:56 modified barbell french press 6:07 empty BB training 6:41 training with weight

[@shitockymushroom]

A E S T H E T I C W E I G H T L I F T I N G

[@KGRAO2047]

Zen says YES sir Olympic weightlifting is aesthetic sports on earth. Looking and doing requires proper knowledge

[@chunchoe]

This is ashton kutcher if he got into weight lifting instead of acting

[@andrewcoates4952]

chunchoe yeah, “acting”...

[@iJorgePaz]

the candito of weightlifting

[@TCt83067695]

@@andrewcoates4952 daaaaaaaaamn lol That was cold

[@eidorianeagle5806]

@@andrewcoates4952 I don't even think he calls himself an actor. Pretty sure he knows he's just a public figure. It would be hilarious if you meet him in real life and he would have that I'm an actor vibe.

[@sabertoothwallaby2937]

how...

[@theonlypd]

The negative or lowering of the weight in a controlled manner also helps reinforce the straightest path for the bar to travel to the ground.

[@sereysothe.a]

HOME - resonance is the intro/background instrumental i feel like i always end up commenting this, but love the music choices zack

[@gangela101]

I don't usually comment on videos but man you're putting out such good content out there ! It's highly appreciated !

[@weavingthevaluess]

let’s get one full year of aesthetics focused zack cmonnnn

[@jkel51]

ZT thanks for posting this. Great stuff for all lifters but especially us taller ones.

[@doogleisfat]

A+ video. I spent a year focusing entirely on push jerks and what do you know, a month back into split jerks and I've added 15kg to my old 1rm. This is a fantastic accessory exercise and has built a lot of strength, stability and confidence for me in the overhead position.

[@daltonreid8949]

Old video sure, but appreciated. I've done plenty of weightlifting but am only now starting to delve into the 'Olympic movements'. The biggest issue I seem to have is simple shoulder mobility. I just CAN'T get my arms that far back relative to my head when I push my chest through. No shoulder pain or anything, but annoying and don't want it to turn into a problem later, so I'll try your warm up and see what happens. Thanks!

[@mason524]

Ive stopped counting how many videos of yours ive saved, jesus, you are doing Gods work

[@HanStanwell]

Your choice of music is really resonating with me ; )

[@johngarza24]

I’ve always thought this was the correct way to train the overhead stability and press. Glad to know I’ve been doing this correctly without background knowledge. Thank you ! I really appreciate it

[@dariankrieger4813]

Thank you very much I was battling with overhead stability.

[@camerongray7767]

I am struggling with my split jerk and overhead squat so this is the video for me! Thankyou

[@Albe27Lin]

Wonderful video. And it came out as the time i need it the most. After two months out of weightlifting training because of my shoulder injury, i am back to jerk and snatch this week and just did what you said in the video. Don't focus too much about the internal rotation, but the movement of my head and the angle of the torso. My shoulder feels more better than when i only focused about the internal cue. And now, this video event help me more. Thank you so much!!!!!!

[@MarkBoulders]

Much needed material. Thanks Zack.

[@thinleyhezerbhutia6972]

Ur videos are really helpful for beginners. Tnks man.

[@khmak9387]

Tips for improving overhead mobility? I mostly do split jerks because I can't get the barbell far back enough for powers or squats.

[@jabo9652]

Waiting for this video is why I pulled an all nighter

[@mohammednehal9089]

nice art work bro

[@AndersRisager]

I'm so, trying for my next warmup 👍👍

[@ajienkyakantak2991]

Good information, deep observation and deep knowledge

[@Ratfish09]

Amazing video!! So glad I found your channel

[@torstenoakes]

On the next episode of Training Make Podcast, can we get a Meme or Legit segment on the overuse of "bio-mechanically" when discussing form when the sentence would make just as much sense without the word?

[@ryanoconnell6617]

Legit

[@zacktelander]

Torsten Oakes I would but it’s not BiOmEcHaNiCaLly advantageous

[@Loke...]

the background music is amazing

[@amargill192]

Good video bro, always informative and researched.

[@benjaminbaldovino6540]

choice of music... such meme... much dank

[@salmanhussain6863]

I am getting some Vsauce vibes.. lol

[@bartbtsful]

Nailed it! Again! Thanks for the video!

[@KGRAO2047]

Snatch is master show in Olympic weightlifting. The fastest, the furious and fantastic

[@pafue]

could you do an video with accessory exercises for shoulders in weightlifting? (and knees, and lower back as they are also parts frequent to being injured); i run around with probably a shoulder impingement for over a year now.

[@chrishalsall3242]

Hi Zack really like your researched delivery and passion which I have to admit is really right on, but why the socked feet on your warm ups for Olympic weightlifting to me that smacks of powerlifting and is not positionally specific for what we want to achieve as weightlifting coaches? Would be really interested in your response. Chris H England

[@hittman1412]

bruh relax he's just warming up...

[@hanswurst1541]

i watch those videos and the only question i ever have is: how does he got so strong?

[@tristan_smith9727]

Thank you man

[@dkcoolmed]

Excellent content. I agree 8 weeks out of PR/Comp seems a great time to incorporate the push jerks / hybrid jerks with slow Eccentric. Do you have any tips on how to control the Eccentric. The one tip I was told was to watch the barbell.. What do you do?

[@siddhant8630]

ZACKIE IS THA FOCKIN GOAAATTT

[@TheTillhammer]

I wanna see Apti compete again.

[@Alexr26]

Hey coach, it would be nice if you upload a video about nutrition. Specially for some people who are trying to bulk their quads, you know bigger quads bigger lifts.

[@angusroewl7206]

Squats and leg press

[@nickshapland9384]

You and a Star Wars lore channel called “Exharts Ladder” use the same music in your videos and now that I think about it I’ve never seen you two in the same rom together...

[@dennisnordlund902]

Eckharts ladder? Fairly good lore channel imho.

[@TheTkrum]

Jumping with heavy barbells overhead

[@selfemployed1338]

What's up with the catamounts flag behind you?

[@mileskane5589]

Did you play lacrosse at UVM? Saw the helmet and gloves on your wall

[@Qawsed951]

Man used home resonance

[@Cin9999]

Do you have any resources proving a positive effect of rotator-cuff training? I am really on the fence about this because I never saw a good study looking at this but its something that just appeals to me for the simple thought of optimizing shoulder strength... People like the guys from Barbell Medicine however say its absolutely useless.

[@cameron9878]

I can't speak for rotator cuff warm ups but I know plenty of powerlifting focused and even weightlifting focused resources online that say static stretching before lifting is useless. But for me, simply stretching my hips really well before every session has completely solved a hip injury that nagged at me for about 8 months. So I would say that just because there's no great study on the topic and you can't prove that it's helping, if something you do can make an exercise feel better then it might be worth it.

[@Cin9999]

Well sorry but thats an entirely different thing and on top of it not scientific.

[@cameron9878]

Okay well you let me know how far your "science" gets your lifts. Anecdote is often more beneficial than any study when it comes to exercise science because there are too many variables to account for in training. While anecdote isn't scientific, neither is a bad study. Also, it's not an entirely different thing. You asked if a rotator cuff warm up like the one shown in the video is beneficial, how different is that from warming up your hips?

[@Cin9999]

Haha sure buddy - so anecdote is often more beneficial than science according to...anecdote? Have luck getting surgery or building car on anecdote. I specifically asked for a good study bc I already know the bad ones. Please tell me how much you know about science lol What is your Job?

[@cameron9878]

Tells me my response is off topic, continues to compare weightlifting to surgery. And of course when you realize how stupid you sound you attempt to make a personal attack to justify your poorly thought-out opinion. Also, you know every study on rotator cuffs that's ever been done? You must be a physical therapist or something, and if that's true then you're the shittiest physical therapist ever because you come to youtube comments to learn your profession.

[@jumptojump2001]

so if i want my bar over my upper scapular more, what exercise can i do ?

[@eugenepoon]

:O Candito Telander collab? Same state as well

[@axxenm]

Sometimes the bar is high up in my hands during a jerk following a clean , and this makes it painful and awkward. I'm not really sure what the wrists are supposed to be doing during the jerk, any ideas on how to improve? Perhaps it's mobility but I can front squat and catch the bar after a clean with my full hands, so I'm not too sure...

[@TaonTintti]

Catalyst Athletics quite recently released a video on the jerk dip, teaching to only break at the knee. As far as I understood, you're teaching here to break at the knee and the hips. Who do I believe, or have I misunderstood something?

[@zacktelander]

Brodie yeah I guess I wasn’t explicit enough with reasoning for this video. This is purely an accessory to maximal jerks. The breaking at the hips is a cue of intent and ends up working towards building control and mobility. All of the push jerk work here is supplemental in that it is submaximal and control based. So Greg definitely isn’t wrong when considering the max effort jerk.

[@TaonTintti]

@@zacktelander Alright, thanks for the response! Weightlifting sure can get confusing.

[@zacktelander]

Brodie something to always remember is the difference between intent and outcome. A lifter could intent to, or have been taught to do something and the outcome, or what we see, could be completely different. Aleksey teaches break at the hips for this reason. It’s to build mobility and control. When you’re under a heavy ass barbell, things will change.

[@TaonTintti]

@@zacktelander So what you're saying is, things will change as intended, or am I supposed to remember only to break at the knees when going for a max? Either way, it's better to break at the hips and knees when training, right?

[@ShinSuperSaiyajin]

Coach, you warm up with pull overs to increase thoracic rotation?

[@ashemleibakngambamoirangch5416]

I just subscribed your channel...so I wanna know about you sir...are you a coach or sports science teacher???

[@nashorn7538]

Just shave it bro', women love that shit.

[@alanmorton5303]

Awesome stuff. Really interesting. You are my new subscribe page. 👍🏻

[@fluffycomedymix]

It was only a matter of time before you used this song for a video

[@therebelfrogy9287]

The four horsemen of gym culture: Bench Press Overhead Press Deadlift Squat

[@Xxh0mEr0xX]

Name of the song?

[@jaredsimpson5672]

Resonance

[@cadenrobl473]

O L Y L i FT i N G aesthetic

[@denisbeaulieu5600]

good good content

[@blackjack-bd3jb]

Zach, why is your first name spelled wrong?

[@gabrielcunningham9564]

$1? Buying that right now

[@ShinSuperSaiyajin]

in an alternate universe, Coach Zach is a chinese lifter

[@DrLeroyArch]

Is "inclinate" a word?

[@zacktelander]

Dresdin Archibald as a verb it actually isn’t. It should have been used as an adjective. Whoops 😬

[@sabertoothwallaby2937]

" inclinate "

[@prestongervais]

did you just wink at me? (1:05)

[@brandonstromtrooper7385]

geyyyyy

[@mme9646]

GIRRAFFEBOYZ™

[@nicklol328]

epic

[@WooghaWhoogashwoogha]

Can of worms opened! How would you program for 'merican children? Follow the same principles as the Chinese/Russian system. Or is there a better way? Also where the hell is there a gym in the U.S. that allows kids 4yrs+ old?

[@dusandragovic09srb]

[@ashash5186]

Your body sir doesn’t not translate any strength or power . Which really counters your advice big time , sorry