At certain times in class you may hear the coach tell you that they want you to perform the lift fast or perform a lift slow. It can become confusing as to how to approach a lift. Today we are going to discuss why you may get different cues on different lifts or at different points in the lifts. As well as what the reasoning is behind these decisions.

First we are going to talk about the different phases of the lift and where you are likely to hear certain ques. When we are performing a lift like a squat, press, deadlift or a lift that is somewhat slow and there really isn’t any big pop or large momentum based part, we typically use a slow descent or lowering phase followed by trying to move up as fast as possible. The upward portion of the lift may not actually feel or look that fast but we want the sensation to be trying to create as much speed as possible. We want to have the feeling of standing as fast as possible because this will recruit more muscle fibers, making you instantly stronger and more efficient. On the descent portion of the lift we want to make sure we are keeping the body in the proper position and developing control through the entire range of motion. Doing this will build more balanced joints with muscle that can synchronize better in both the up and down phase of the movement. It is common for lifters especially those with good flexibility to rely on bouncing out of the bottom of lift. Whether it be a squat of any kind, a press of any sort, using the bounce at the bottom of any lift is something that doesn’t build strength and can teach the body improper movement patterns. Your body will thank you tremendously if you spend the time building control and strength in the entire squat rather than getting better at bouncing. Learning and getting better at connected reps through using controlled bounces can be good for people trying to be “more competitive” in the gym or in competition settings.

When it comes to movements like cleans, snatches or jerks… things get a little more complicated. Because these lifts don’t really have the downward phase for the most part, the focus is on the lifting. WIth these lifts you need to learn how to change gears and move in different speeds and connect the phases fluidly. In both cleans and snatches there is the portion where the barbell gets lifted off the floor which is followed by the phase where the bar is brought to the hip and we try to jump the weight up as high as possible. The first portion is referred to as the first pull. This portion for a newer to intermediate lifter is better performed in a controlled and “slower” fashion. During this phase the athlete must lift the bar and maneuver their legs around the path of the bar to create the optimal jumping position to help pop the weight up. Since there is so much to be learned in this first pull those newer athletes will do better slowing the pull down to be able to feel themselves performing the movement for better or worse. If the bar reaches the hips with less momentum but in a better position, the lift will be more successful. Once the athlete has put in the miles and the movement is more dialed in with less errors, than going for maximal speed off of the ground can be attempted. If a near optimal position can be reached under near maximal weights and speed this combo will make for a great lifter and great lifts to match.

When you combine the two types of lifts practiced with these concepts, you are setting yourself up for success in the long term. Slow lifts like squats where the patterns are burnt into the brain that build strong joints and efficient movements. Combining that strength with fast lifts that are practiced with focus and control will equal better lifts and less aches and pains down the road.

Coach P