Go Get Strong

Go Get Strong Coaching and programming for strength athletes

01/06/2021

One way to make learning weightlifting easier (it will never be easy just fyi) is to break up the classic movement into pieces. For example, in order to learn how to sn**ch, you must be able to stabilize the bar overhead, keep stability through your body as you descend, and then have the strength to stand back up. With Noah, he first learned how to sn**ch-grip push press, and then how to push press + overhead squat. Now he will learn how to sn**ch balance. By breaking up the movement, you set your athlete up for success. Be patient, master the basics, THEN progress.

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10/09/2020

If you want to be a better weightlifter, sit deeper in your squats. If you want to sit deeper in your squats, add a pause. The pause will allow 99% of athletes to sink that squat in just a little deeper. The extra depth has carryover to the catch position in sn**ch and clean, AND moving weight (with speed!) through an increased range of motion will help make you more explosive in the long run. All those gains from two extra seconds of work is a pretty good trade off. Andrew Simons

10/01/2020

Today, we’ll be looking at the Tate Press. First and foremost, the exercise is named after Dave Tate—and that alone should make you want to do them. The Tate Press is sometimes referred to as an “elbows out tricep extension,” and it’s exactly that: Elbows should remain pointed out through the whole movement, and dumbbells should remain touching the whole time. The movement is great for building triceps and serves as injury prevention for elbows. It can be done flat or on an incline bench.

09/29/2020

Behind-the-neck jerks don’t get enough love. Obviously, as weightlifters, the majority of our work should be done with the bar in front, but this doesn’t mean we should avoid behind the neck altogether—especially if your jerk isn’t picture-perfect. It is a great teaching exercise for those who have trouble driving the bar back during a normal split-jerk, and it makes a great substitute for when wrist, elbow, or shoulder pain prevent a lifter from jerking in front. Also, the movement is easier compared to when the bar is in front, which should allow lifters to handle bigger weights and get more confident over head.

09/28/2020

Clean high pull floaters, aka no-touch high pulls, aka call it whatever you want—just do a clean high pull without touching the ground between reps. High pulls are great on their own, but, by not touching, greater levels of stability and coordination are required—two skills that you better improve if you want to be a weightlifter. If you’re trying these for the first time, start light. It will take some practice to get the timing right at heavy weights.

09/26/2020

Mastering the sn**ch takes time, patience, and dedication—there’s just no way around it. But, there are ways to make life easier. One of the best ways to turn you into a sn**ch master is the sn**ch balance. It can be done with a jump, without a jump, or with no drive into the bar. But all variations force the lifter to working on maintaining proper receiving positions, while simultaneously working on speed under the bar. These two skills can drastically affect a lifters’ ability to sn**ch. By fixing these, the lifter will not only improve technically, but will gain more confidence with the lift in general. Better technique and more confidence? If that’s not a recipe for a PR, I don’t know what is. **ch

09/24/2020

Thank the gods for Louie Simmons. In my opinion, the reverse hyper is one of the greatest pieces of equipment ever invented. Not only does it provide spinal decompression, it trains your lower back, glutes, and hamstrings in a way unlike any other machine does. For those of you who don’t know the story, Louie broke his back (L4-L5) multiple times, and he invented this machine as a way to fix himself. Not only did Louie go on to squat 500 lbs T age 50, his gym, Westside Barbell, has some of the strongest lifters on the planet. In the immortal words of Louie, if you want to come in second place, don’t buy one. If you want to be a champion, buy one.

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