Panda Pulls

Not like this. Like this:

I only recently discovered this “Chinese” version of the classic high pull, also called ‘Fast Pulls’, and have never heard them mentioned by a coach. So why do them? I did some Googling around and here’s what I found:

Panda pulls are done to reinforce the reality that Olympic weightlifters have to violently pull themselves underneath of a free falling barbell — that’s why there’s an extreme downward recoil. (Source)

1. To ingrain the actual hip extension technique.

2. To minimize bar drop

3. To stimulate the muscles and CNS further

(Source) with much more detail about the three reasons

The “Panda Pull” allows [beginner] lifters to perform the pulls as they would during a classic lift (with proper technique and coordination) at a higher weight without having to worry about finishing the lift. As far as intermediate and elite level lifters are concerned, you can expect to perform this exercise with well more than 100% of your top snatch and clean & jerk. (Source)

Core Training for Weightlifting

I recently bought Greg Everett’s Olympic Weightlifting: A Complete Guide for Athletes & Coaches. I’ve only scratched the surface of the material inside, but the book leaves me stunned by its detail and quality.

One of the first sections I read focused on core training; a needed priority for the two cubicle monkey athletes I train.

Before discussing the movements involved, it’s important to understand what core is:

The musculature of the mid to lower trunk that stabilizes and moves the spine.

In other words, not just your abs, but your back muscles too.

So what kind of exercises should a weightlifter prioritize to develop greater core strength? First of all, it’s important to note that all of the major weightlifting exercises and accessories work the core: snatches, clean and jerks, squats, pulls and presses all challenge and strengthen the core.

Beyond that, Greg recommends “prioritiz[ing] the function of static strength”. Below are some of the exercises recommended (for a full list, buy the damn book. It’s worth it):

Jerk Rack Support [video]

Best done in a power rack or on jerk blocks for safety, but can be done out of a squat rack. Lift the bar from the rack in a jerk rack position and hold for 2-5 seconds.

Hanging Leg Raise / Hold [video]

Though Catalyst instructs to “not allow your legs to bend”, realistically, a bent knee raise or hold is necessary for many beginning athletes. Additionally, full range of motion will be difficult for those with less mobility.

Back Extension Holds [video]

While back extensions are a well known exercise, back extension holds challenge and build that isometric strength even more. In his series of posts on his travels through China’s weightlifting gyms, Yatin Parasher mentioned Chinese coaches programming “6×1 min holds weighted preferably” for bodybuilding work.