• index

Fall In love With Your Bottom!

Position!   One sure fire way to get better at the snatch and clean and jerk is to get comfortable in the bottom position. If you can't get rock bottom, quickly, you're limited in the weight you're going to be able to get under, relative to your pulling strength. Speed is obviously a huge component but that's a subject for another day. The more time you spend in that position, under load, the better.   [...]

  • Klokov

Push Press For The Jerk And Squats For EVERYTHING!

The strength/assistance exercise with the biggest carryover to the jerk is probably the push press. Well, besides squats of course! Let's make that clear, the jerk is a lower body movement. Yes, the bar is in your hands and the weight is supported on locked out arms but the weight gets up there with the power of your legs. If you want your jerk numbers to go up, get your leg strength up. Squat goes [...]

  • Klokov

Push Press For The Jerk & Squats For EVERYTHING!

The strength/assistance exercise with the biggest carryover to the jerk is probably the push press. Well, besides squats of course! Let's make that clear, the jerk is a lower body movement. Yes, the bar is in your hands and the weight is supported on locked out arms but the weight gets up there with the power of your legs. If you want your jerk numbers to go up, get your leg strength up. Squat goes [...]

  • images-2

Knee Position During The First Pull. Are You A Straight Legged Stripper?

Knees OUT!   As the bar breaks from the floor during the first pull of a snatch or clean it is imperative that you get your knees out of the way. This helps with a straight bar path(good) or the bar sweeping into the body(better). The bar moving out around the knees is, as they say, no bueno!   Knees out and back is going to be better than just knees back for most lifters. [...]

  • Deadlift

Pulling From The Floor, And Why You Need To Rethink It!!

(IFA-Strength-Tip) Deadlifts are easily without a shadow of doubt my favorite lift. It goes without saying that in my eyes, it's the king of all lifts. But one thing that has always bothered me is watching people that are brand new to deadlifting, immediately pull from the floor without having a better gauge on the fundamentals of the movement. Especially understanding hip hinge. I've always started new clients with two focused points to make sure [...]

  • Voila_Capture 2016-05-07_09-46-15_AM

Power Position in the Snatch, Clean, & Jerk Dip

“Start how you want to finish” - Donny Shankle The struggle is real for a lot of you with dropping your chest/leaning forward when you are pulling from the power position or dipping in the jerk. If you look at the 3 pictures, this is the bottom of the dip in a snatch, clean, and jerk. Back straight, shoulders behind the bar on the snatch and clean. From standing straight through the full dip, your [...]

  • food

Improved Sex Life From FOOD?

Want to improve your mental health? Maybe, boost your immune system? Or, how about an improved sex life that'll give you energy FOR DAYZ?😱🙈 That's right, you can get all THAT and more because I read it on the Internet 😂 Here's a SMASHTastic recipe from my nutritionist Kelly Ramirez that will surely get the taste buds lit UP and have you dying for more. I'll be crushing this as part of my post-workout meal [...]

  • The Champ

Goodbye Champ!

"It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen." -Muhammad Ali, 1961 There has been many talented athletes that have come and gone through the years, that pushed the boundaries and did things on their own terms. When we look back on the life of arguably the greatest fighter ever to live, I won't think upon any of his legendary fights. I'll think [...]

  • row

Is Your Erg Set Up KILLING Your Gains?

(IFA-Endurance-Tip) Got a SMASH tip from our ‪#‎IronForceAthletics‬ Endurance Coach Beth Clark on how to properly be using the Erg. If you don't want to end up like this dude in the picture do to SHIT form!! Check. It. OUT! (IFA-Endurance-Tip) One of the big secrets to rowing is to learn how to be efficient with your movement. Efficiency begins with good posture. All good movement begins and ends with good posture no matter what [...]

  • Jimmy

SUNSHINE & PEACE OF MIND

(SUNSHINE & PEACE OF MIND) This is such a solid quote that resonates with me at this very second. There's so many moments along ones journey where we want to pull the plug and feel the act of defeat is winning. But truth be told, everyday is a form of defeat when we ultimately are living and breathing to formulate our own paths. Nothing about the journey is easy, and when we consider life as [...]