Wednesday 150325

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups
28 Ab-mat sit-ups

Post rounds to comments and BTWB


One Inch Punch
By Donny Shankle

I like to use the example of Bruce Lee’s one inch punch as a comparison to how you should move your feet when snatching, cleaning, or power and squat jerking. If you have not seen the video of Bruce Lee demonstrating his one inch punch, it shows him with his fist one inch away from another martial artist. Within this small space, he applies enough power as he strikes to knock the other man down into a chair placed behind him.

At its most crude level, all three lifts within weightlifting resemble a jump. Both feet come off the floor and this by definition is a jump. The jump needs to be sharp, short, and quick. Just because the jump looks different does not negate its identity. There are many different types of punches fighters use. The jab, uppercut, backhand, etc. are all different punches but they are all still identified as a punch in form. Some weightlifters even like to think of the change of direction which takes place as a sort of jumping down. What does this have to do with Bruce Lee’s one inch punch? It gives you an idea of how the feet should move within a small amount of space.

The jump which takes place during a snatch, clean, or jerk does not have to involve your feet coming a foot off the platform. In fact, to think of it this way will leave you “toe tied”. After you have completed your pull during the “Finish”, move your feet and pull yourself under the bar within a short amount of space using great power. Picture your feet moving with the same power as Bruce Lee’s one inch punch.

Don’t equate triple extension- extension of the ankles, knees, and hips, with “jumping” from the floor and slamming your feet down.  This post is a great reminder that, at no time, are you actually jumping from the floor on the clean, snatch, or jerk.  If your feet momentarily leave the ground, it is only because you hips opened so explosively,  your shrug was so powerful, and you are moving your feet into your squat stance.  Here is a slow motion video of a snatch, focus on the feet (FYI: that’s a 321 pound snatch):

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