Joel Mueting Weightlifting Skills Menu
Workout Menu
Snatch Cues
Off the floor: Lean Forward into Quads, lats keep bar close, eyes up
Extension: Pull close into hip, armpits over shoes
Turnover: Chest forward, traps squeeze, arms pull and push continuously
Clean Cues
Off the floor: Lean Forward into Quads, lats keep bar close, eyes up
Extension/Turnover: Legs and Shrug, Elbows turn under, Squeeze chest/lats for rack position
Jerk Cues
Dip/Drive Cues: Soft knee bend, core braced, feet slightly turned out
Catch: Feet turned inward on step, core braced, push yourself under
Drills
Split Receiving - Press in Split Stance > Push Press in Split > Jerk in Split
Jerk Drives - Use 95-110% of 1RM Jerk weight, and practice leg drive and bring the bar up to the nose, and let it drop (or rerack).
Leg Strength Builder
A1. Back Squat up to heavy 1-3 rep
B1. Back off anywhere from 80% of a 3, 75% of a 2, or 70% of a 1 - accumulate 5-10 reps total (3x3/5, 4x2, or 5x1, etc). This is the REAL work.
Same format can be done to build up Pulling strength off the floor. Straps are recommended.
If you're feeling tired, skip the back-off sets. Do some accessory work with hard effort, like Bulgarian Squats or higher volume (8-12+ reps) to get a muscular pump.
Snatch Exercises
Clean Exercises
Jerk Exercises
Strength Exercises
