The Secret Behind Successful Weightlifting. 

“Try not. Do... or do not. There is no try.”

Not to start this off by quoting Yoda but no one says it better. I won’t apologise for the click bait title but there is no secret to weightlifting. It’s about coming in and doing weightlifting. There is no “trying to get better” if you’re not doing specific weightlifting.

 

There are many misconceptions about getting better at weightlifting in CrossFit, and I’ll try and demystify a couple here. There’s also a reason why powerlifters/weightlifters will always be stronger, sprinters will always be faster, and gymnasts will always be more efficient than CrossFiters... but Matt Frasier will always be competitive. Because he’ll drill everything. One. Repetition. At a time. 

Five myths to dispel regarding Weightlifting

1. I’ll get better by doing reps on reps on reps. 

False. If your back is rounded in a deadlift and you do a hundred reps you’ll blow a disc out. 

Similar, if you move like s**t in a snatch- you’re not getting better by doing Isabel, you’re reinforcing bad motor patterns that’ll be near impossible to get rid of. 

2. I’ll go to maximum once a week. 

False. While you’ll continuously PB for a few weeks- if there’s any wrong motor patterns; and there will be, you’ve just drilled that into you muscle memory, injure yourself- have to start back at 40/50% and build yourself back up with a completely new technique. Been there. Done that. Wouldn’t recommend. 

3. I need constant coaching and supervision. 

False. I need to be careful with this one. You need a proper weightlifting coach, yes. But what you need more is to remember what they tell you in one session, and drill that cue. And keep working on it. Some of the best weightlifting coaches in the world have online programming and hundreds of athletes. They don’t have constant eyes on- they watch a video of them lifting here and there, programme around them, and expect perfection from them around their programming and cues. 

Time and time again I find myself repeating the same thing to lifters, I don’t give you advice that differs lift by lift; for the most part. I give you advice based on how you’re moving. 

Find a coach to help you

4. On the contrary; I’ll just follow an online programme.

If you’re doing that and just going through the motions not taking advice from a good coach... you’re not going to get better. A good coach can see the finest detail- and word their cue perfectly for you. Don’t underestimate that. 

5. I’ll only come to lifting class if you’re coaching it. 

Last but not least... thanks. But don’t be stupid. I could reel off 10 Boatshed members that have PB’d in lifting class off the top of my head. This was nothing to do with me. This was their hard work. Their persistence and commitment to their training. I’m not trying to be humble here- I know the importance of a coach more than you’d believe. But if these guys just showed up and expected to get better just because of my presence- they wouldn’t.

What I’m saying here is that weightlifting is a technical game, and because everyone’s anatomy is different- you need specific guidance and cues, one set at a time. 

If you want to work at weightlifting and get better at it, commit to it and set some time apart for it, “it’s that easy.” *sarcastic angel emoji

By Alex Yagoub

 

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