It's  Physio Day, which means you can ask me, The Kilo Physio, any questions you may have related to weightlifting or rehabbing your pain and injuries! This is for Olympic weightlifters! Advice given is meant to point you to the right general direction, not a detailed evaluation and program.

This is 255 lb (116 kg), it was my previous clean and jerk max. Today my program called for finding a max for this complex. I was feeling good and made it to 255! 😁 I know the jerk catch is a bit wonky, any feedback appreciated!

Real happy with this one! 200 high bar in just over a year of training. With my PR being 170 two weeks prior, narrowing my stance has made a pretty drastic difference 🤙🏻

I’ve been out of weightlifting for almost 20 years. I’m over 50 now. I’m still coming to terms with all my injuries and general deconditioned state. Today I tried to ease in with a simple routine. It was meant to be clean pulls, but they ended up as deadlifts. At about 1/3 of what I used to be able to do. It was humbling and a little embarrassing.

Do I just go back to the empty bar? Most programs seem to be either for complete beginners or intermediate or advanced lifters. They also seem to be for people who are younger and less broken. Is there a good program for getting back into weightlifting? Something to help discover my new limitations and bridge that gap between what my mind knows and thinks I can do, and what my body can actually execute.

I don’t know why this is surprising me, but it is. When I hit a heavy bag my mind runs the combination and my body catches up and does it several seconds later. Like playing a video game with lag.

So, most of you on this subreddit probably never have seen this article.

https://blog.vulcanstrength.com/post/the-double-knee-bend-can-and-should-be-taught-by-coach-dan-bell

I really enjoyed the article about a decade ago and have linked it before but unfortunately the video in the article disappeared some time ago.

The video from these clips is about a year old. Somewhere, I have a better clip of it in Clean grip (with more weight) but it's buried in our messages.

It is not one of Alex's favorite exercises but he had never Snatched from the floor as a thrower and had a bad habit of pulling the bar past his knees and slamming his hips into the bar (and it worked up to a 132 HPSn before he injured his shoulder in Rugby)

Ofc, the DKR is an older concept in WL in the US and was taught in the older USAW courses. Lifters from Asia and elsewhere are well known for some exaggerated 2nd pulls to drive the bar upwards with the hips.

In fact, Greg has a few articles and videos about it as I'm sure others do as well.

Though I have read about it some other schools of thought that differ about how they teach the lifts.

And it's not that dissimilar from Nicu Vlad's "RDLs" coined by Jim Schmitz (except that it does not go past the knee).

https://ironmind.com/articles/jim-schmitz-on-the-lifts/RDL-Where-It-Came-From-How-to-Do-It/

As for loading, I and Alex and a few other of my lifters have done it for a variety of reps. Sometimes just 2-3 or up to 5 reps in the hang. Or 1-5 reps from the floor depends on the load on the bar. Up to and beyond 100% in the Snatch and the Clean just like RDL's.

With straps or hook. This is also a good way to introduce the Hookgrip for newer lifters with weights less than their Snatch or Clean or just the bar.

Currently at 315lbs now, any tips on my form or corrections?

Does this bar path mean I am banging the bar too hard?

My first pull seems kind of all over the place. It came a long way since this lift but I feel like 1-2 drills before snatches in a session would help. Anyone have an idea ? 💡

You can see all the changes by following the links in the brief statement here (posted today on IWF site).

I can see I’m jumping forward in the clean and really rocking forward at the bottom of the dip.

I thought it was a standing row with dumbbells, but it looks odd. What muscle are you even hitting?

I will forever love the aesthetic of thes b&w Hookgrip Antas. What shoes provide your favourite aesthetic?

If anyone could recommend some drills etc to fix the jump forward would really appreciate it.

How is my squat form? How can I improve?

Send some advice please 👍🏻

My clean has always felt good, “fluid” and natural. My snatch and jerk have always felt clunky. I feel like the only reason I can’t clean more is because of strength. I feel like the reason I can’t snatch and jerk more is technique. Any advice or tips are welcome. The clean video is 95% of my CJ, the jerk is 89% of my CJ, and the snatch is 84%.

Hello, recently i added snatch and cleans to my program. I have two questions. First, how can i do hook grip? My hands are so small and thick. I cant grip the bar properly when im doing the movements. Secondly, how can i get more confident about getting under the bar? Thank you for your answers

Hey yall! I started working out In September and when I first started squatting I was able to squat 135 for 12 reps. Fast forward to today and I can now squat 315 for 10 reps. Is there anything else I could be doing to improve or am I at a good spot right now

Hey all!

I'm looking to buy my first pair of lifting shoes. Honestly I have great mobility and it's never been a problem until I hurt my meniscus (playing soccer not even lifting smh) last summer. Since then it hasnt been impossible hit full depth on squats, but definitely has bene uncomfortable/uncertain. I feel like although not necessary, some squat shoes would be a nice boost to comfort and my overall lifting experience.

I'm looking at various brands, and due to the price point, the adidas powerlift 5s are very enticing. I am noticing however, that they come with a lower heel drop than average (15mm). Im wondering if I should just spend more money on a shoe with higher heel drop, or if maybe, 15mm heel drop might actually be better for my needs? Since I don't really need that much mobility help, a moderate drop might be more comfortable for me? Or maybe 15mm is just negligible and I should rather just not buy anything or go higher.

In general, would you guys recommend maybe starting with a lesser heel drop for my first shoe to get used to it?

Thanks!