The Forge

24/08/2026

If I could change one thing about Denzel's lift, I would delay when the shoulders go behind the bar in the second pull.

Shifting his shoulders behind the bar early, results in his hips moving forward to contact the bar. There is a slight swing of the bar around him as he transits the bar overhead. His feet shifts quite a distance back to catch the bar.

If he could stay over the bar longer in his pull, he would feel better engagement through his legs. The bar would move in a straighter path and he would feel more comfortable in the catch.

A made lift is never a good lift if progress is what you seek. It's always the details where new gains can be made.


**ch

21/08/2026

100kg


**ch

19/08/2026

120kg clean & jerk

17/08/2026

15/07/2026

Pretty ain't perfect.

The goal of training is to make micro improvements to raise the ceiling of what you can do.

For her part, KJ executes this 55kg really well. However, she cuts her attention a little too short. This limits her leg drive and how much vertical force she can translate into the bar. That difference is what makes can bring this 55kg to an easy 60kg sn**ch.

So what can she work on to improve? In the sn**ch, she cna practice being patient in the pull. To emphasise the full completion of it, rather than extending early to meet the bar.

As an assessory movement, sn**ch pulls with a pause at the peak of the extension would help greatly. Emphasising the feel of a complete triple extension.


**ch

13/07/2026

Roger does not have a strength issue. He has a capacity issue. Any sense of fatigue, and his mind goes into shut down. Weight feels heavier than it should. Attempts miss easily, or he clarks the bar.

So we drive him differently. We challenge his fatigue resistance. We force him through complexes, where additional squats fatigue him, before he has to do the final push (jerk). Some times he makes it, some times he doesn't. But more importantly, he's constantly exposed to fatiguing sets, reps and efforts.

That's where he will find new growth.

18/06/2026

Facts


**ch

17/06/2026

Why bro why Hehenixon

17/06/2026

16/06/2026

Loading your legs and getting a good sense of balance is key to a good sn**ch. Learning how to use the legs, and actually completing the extension can some times feel complicated.

So do this if you're having some difficulties. Sn**ch pulls while holding the toe point at the top. Emphasise a strong vertical leg drive and a complete finish.

Sn**ch immediately after and see how it translates.


**ch