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Start Here (Read This First)
Welcome to The Weightlifting Hall! Before you dive into the content, take a moment to read this, because what’s inside this Hall isn’t meant to be consumed casually. It’s meant to be trained intentionally. I built this community because I know how confusing Olympic weightlifting can feel at the beginning and how frustrating it can remain even after years of practice. I’ve been under the bar as an athlete, coached hundreds of athletes across various sports, and seen the same issues repeat themselves over and over: rushing weight, skipping fundamentals, and chasing quick fixes instead of building skill. This Hall exists to solve those exact issues. Inside this community, you’ll find lessons and discussions I wish I had earlier in my own training with clear explanations of the lifts, common mistakes that hold lifters back, and practical ways to improve consistency over time. ➡️ If you’re new here, begin with the Welcome to Weightlifting course. That’s where we lay the groundwork for: - What the lifts are - How they’re meant to be trained - What actually matters early on Don’t rush ahead and revisit these concepts often. Even the best lifters never outgrow the basics. ➡️ How to use The Hall: - Ask thoughtful questions - Share training insights and progress - Learn from others doing the same work - Focus on consistency over intensity ❌ This is not a place to max out for attention or chase quick results. It’s a place to slow down, train with intent, and improve alongside others who respect the process. This is also not the place to be a jerk to new lifters in the space. These movements require patience and discipline to progress in; the last thing we want is to kill someone's training progress by shooting them down. Be positive and encouraging toward all community members so we can build off of one another's momentum! If you’re willing to show up, repeat the work, stay patient, and lean into this community, you’ll get a lot out of this space. 📣 Before you get started, take a moment to introduce yourself to The Hall.
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What Counts as a WIN?
This section is for meaningful wins in training and life. Wins here don’t have to be big numbers, but they should be significant and relatively infrequent. This space exists to highlight: - PRs (big or small) - Technical breakthroughs - Improved consistency - Better positions or timing - Milestones you’ve been working toward - Wins outside the gym that impact your training What this section is not for: - Daily training clips - Every set or session - Form checks - Posting just to post Quality over quantity matters here. When you post, add a sentence or two of context: - What changed? - What did you focus on? - Why did this win matter to you? This helps others learn from your progress and keeps the section meaningful! Happy Training! -- Ian
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What Are Major Keys
This section exists for small but important pieces of technical insight, the kinds of details that make the Olympic lifts feel smoother, more repeatable, and more consistent over time. Each Major Key focuses on one idea: - A position - A timing detail - A common mistake - A simple cue that actually matters Think of these as training notes, not instructions to overhaul everything at once. How to use Major Keys: - Read one key at a time - Apply it during your next few training sessions - Don’t stack cues or chase perfection - Let the movement settle before moving on Progress in weightlifting comes from small adjustments repeated consistently, not constant changes. Revisit these often; the same idea can mean something different at different stages of your training. Happy Training -- Ian
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Push Press for Jerk Timing
Typically I see athletes go wrong on the jerk not because of their strength, but because of poor timing. Either they’re involving their arms too early, or they actually lose power in the dip and drive due to poor tempo. Utilizing the push press is an underrated fix for this, as it forces you to finish with your legs and press *after* you’ve created upward momentum. Which can be counterintuitive, lifters might see someone with a strong push press and think “oh wow they’re strong” when in reality they’re just really good at timing leg drive -> follow through with the arms. Since you’re not moving your feet in the same way as you would in a split jerk, the bar is only going to get into the proper overhead position if we do these three things well: - stay vertical in the dip - be aggressive in the drive - finish with a smooth transition from legs to arms Any hesitation or mistiming will create a grindy press out. Nailing our timing with the push press is going to carry over into our jerk technique as well. This will help us use more of our legs to drive the bar up without involving the arms early, and strengthen our overhead position as well once timing has been perfected in getting the bar off the shoulders and overhead. My split jerk was strongest when my push press was strongest, which is all due to technique and timing 👌🏻 Have you noticed any other accessory movements that have made a difference with your timing in the jerk?
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The Importance of a Good Setup
Your main takeaways here: 1) Shoulders are directly over the bar 2) Bar is above the base of the toes 3) Chest up, tension in the back 4) Keep the bar close as you push off the floor Focus on one step, perfect it, then start stacking cues on top of one another. This is also why we practice the clean pull, to highlight this phase of the lift where we are going from the floor to making hip contact. Happy training
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