A Doctor's dressage

I have been away for a while indulging in a spot of rest and recreation. Usually, these both involve weightlifting, but this time around, I am taking a seven day break from the sport. I am actually still away, but this has been the first time I have been able to update my blog, so I will leave you with a review of Glenn's Edinbrugh seminar from the one and only Dr Eamonn Flanagan. Eamonn, is a Strength and Conditioning coach with Edinburgh rugby and he also a weightlifter. Yes, I agree with you: that is a devastating combination. Without further aplomb, here is the man in question:


Having spent more years in formal education than I care to admit, it is somewhat surprising that I would still be anxious when asked for a composition from an English teacher. But Barry’s infectious appetite for all things weightlifting is best indulged so I will try my best to summarise my thoughts regarding the recent seminar given by Glenn Pendlay in Edinburgh.
Barry has already described the general outline and content of the seminar, so I won’t spend too much time setting the scene. Rather, I will just focus on a few of the specific aspects of the seminar which I found most valuable and about which I have some of my own thoughts on.


The seminar began with a question and answer session and I opened by asking Glenn how he had achieved such great recruitment of youngsters into a weightlifting program. Glenn professed that there is no magic formula, just a willingness to work hard to spread the word and to encourage kids to come in and giving it a try. But as Glenn expanded on his answer he did offer some insight into an aspect that is just as important, if not more important than initial recruitment – athlete retention. Glenn explained that he liked new lifters to compete as soon as possible. He doesn’t demand that lifters spend an age refining perfect technique before they get an opportunity to compete and put some heavy (relatively) weights over head. It is a simple principle that is common in so many other better represented sports, but can often be neglected in weightlifting. Let kids compete, give them opportunities to win things and to beat people and they will be more likely to enjoy the sport, want to continue in the sport and develop a competitive and winning mentality. Glenn also stressed how he has gone to great lengths to publicise results and achievements from young kids in local newspapers and other media – again further developing kids excitement about the sport and excitement about their achievement. Talent Code author Daniel Coyle would call this whole process “ignition” but it is simply a process of getting kids excited about a sport and developing a desire to continue and improve in the sport. In many other more common sports like rugby, soccer or football kids compete early and often and results and achievements are often carried in local media by default. Yet in weightlifting, many newcomers to the sport can wait an age before (if ever) competing and those in the sport must make a big effort to get knowledge of results into mainstream media to get appropriate coverage and credit to young competitors.

The seminar moved on to the processes of teaching the lifts. Glenn has a straightforward and concise reverse method approach to teaching the lifts. He strictly emphasises a small number of key positions and technical cues and allows much scope for the learner to “fill in the gaps” themselves – creating a stimulating, active learning process in which the learner can explore solutions themselves.

The first key positions that Glenn focuses strictly on is the finish or power position with the bar at the hip. There is much focus from the coach on ensuring the learner is in the right position: bar at the hip, in the crease; big chest and shoulders back actively squeezing the bar into the crease; knees slightly flexed; weight through the heels. The position is drilled strictly on every rep. From this position a power snatch is performed. The cue is to “jump and catch” with little explanation beyond this. The learner observes the skill, and attempts to replicate it. The real focus is on the key position at the hip, but the learner is not inundated with information on performing the rest of the movement. Gradually, with practice, the learner catches the weight tight, bracing isometrically and fixing the bar, and begins to descend with the weight into an overhead squat. With further practice, the movement becomes smoother and the learner is performing a full snatch from the high hang/hip position. All the while the main emphasis from the coach in on getting in the correct position. The learner must be hitting the appropriate power position from the hip. Glenn described this as “90% of the lifts” – there is really no point progressing further if the learner is struggling to get the bar “in the crease” and in a position to apply power.

From this point the learning moves down the chain. The next position that is strictly drilled is from just below the knee. The learner reinforces what was previously learned by starting in the power position and then pushes the hips back and stays over the bar as he or she lowers the bar to just below the knee. This position is key. The prospective weightlifter must be strong over the bar as it passes the knees. The learner performs many reps taking the bar from the hip to below the knee and back up to the hip again and into the snatch movement from the hip. The position below the knee is focused on strongly and it is imperative to find the power position at the hip also. As the bar is lowered to below the knee, the timing of contributions to the movement of the hips and the knees is very important. On the way back up, the learner finds his or her own way a little more and fills in the gaps between positions themselves based on their own anthropometry. Little instruction is given regarding the movement in between these two points.

I quite like this approach to learning the lifts. Instruction is precise and concise. Position is of the utmost importance and progression does not occur until certain positions are mastered. The big bonus for me though is that although the goal of each drill is to facilitate developing skill in the snatch, each drill also has its own, stand alone, merits as a training modality. The snatch movements from the hip begin to allow the lifter to train rate of force development characteristics. Catching the bar “tight” and bracing isometrically develops the athlete’s ability to resist external forces, a key element for athletes in contact sports. The work moving into position to below the knee allows the athlete to begin to learn how to differentiate knee and hip movement - a key factor in sports performance and injury prevention. The slow, controlled lowering of the bar to the below knee position also begins to develop posterior chain strength in the novice lifter.

Glenn’s coaching style is concise and direct. Glenn explained that he is not afraid to really exaggerate certain aspects of technique. For example staying out “over the bar” in the as the bar transitions past the knees. This might initially appear excessive but Glenn explained that over time there is an inevitable regression to the mean (or to the way the lifter usually does it). So to make effective change in technique certain aspects may need to be over-exaggerated in practice to ensure that changes are retained when lifting meaningful weights.

Having spent much time observing, drilling and discussing the positions when learning the snatch we took a back seat and watched Jon North work his way through a brief snatch session. Jon is a rambunctious, energetic, macho lifter. He thinks he’s the man and he lifts like it. He worked his way through routine warm-up weights at 70kg, 100kg and 120kg. These are light weights for Jon but each lift was approached with appropriate focus and effort. Technique and effort was constant with each lift. This is something I think many novice lifters can learn from. You must focus your concentration and effort appropriately on the lighter warm-up weights. If you do not, then your performance at the heavier and more challenging weights will suffer. Focus, concentration and effort is not something that the novice can just switch on and off like a light bulb – the mental side of lifting must be practiced repeatedly just like everything else. You can’t snatch 100kg well, if you can’t snatch 60kg well. Jon worked up into the 150kg range – weights which many in the room had probably not seen snatched in person before. It was an impressive display, but just a normal workout for Jon.

All of us attending the seminar then had the opportunity to lift ourselves. After having watched Jon shift some serious weight and with everyone in the room eager to put what wee had learned into practice it made for a motivating environment. Jon seamlessly shape shifted from lifter into coach and was an awesome help to many in the room. Although he is a brash, aggressive lifter on the platform, in person Jon is incredibly humble and helpful. His enthusiasm for the sport shines through and he has a personality that motivates you to want to lift heavy. Everyone lifting got a massive boost from Jon’s enthusiastic coaching and Glenn’s technical advice and quite a few PBs were hit.



Eamonn is a hero, so thanks to him for that. I hope everyone enjoyed it and I will update my blog over the next few days.

Seminar soliloquy

ECB had the pleasure of hosting a seminar with Glenn Pendlay and Jon North on Wednesday the 23rd of March. Due to time constraints (Glenn and Jon were only over for five and a half days really) we could only have a four hour seminar form 6-10pm. In the end, Glenn graciously agreed to extend to a little after half ten as everyone was so anxious to Snatch, we spent more time practicing the lift than anticipated.

There was a great mixture of people attending, ranging from strength and conditioning coaches, to Crossfit coaches, weightlifting athletes and coaches and also a few personal trainers. Most people had a good general grasp of the lifts, so Glenn took us through his basic progressions, using Jon North as an able demonstrator. Like any worthwhile teaching endevour, this proved to be a practical workshop so all the participants then went through the progressions themselves under Glenn and Jon's watchful eyes. Again, like any teacher or coach worth his/her salt, Glenn had the lifters coach each other so that they could get used to applying the coaching cues to another person; Glenn was also able to making cues to the people coaching, not just the athletes, and this as another small point that separates a good seminar from a great one.

Jon North then went up to a max single in the Snatch for two main reasons: firstly, so we could see the progressions in real time speed being performed by an elite athlete. Jon was actually going through the steps we had just learned, except he was Snatching over 150kg! Secondly, the participants were watching Glenn coach Jon and then asking Glenn questions about his methods while Jon rested. This was the Q&A part of the seminar really. Jon finished up with a meagre 155kg, barely missing 161, he did a few doubles with 130 and then 140kg and left it there. He was completely spent from all the flying and his legs were gone. Afterward, it was the participants' turn to Snatch and Snatch they did. Several people got significant pb's and made the most use of the intense atmosphere coupled with Glenn and Jon's coaching. The same format occurred with the Clean and Jerk. Jon went up to a Clean and Jerk with 170kg and then missed the Jerk with 180kg. Due to time constraints, we spent less time practicing the Clean and then went over the major coaching points for the Jerk.

All in all, the seminar was a great success and it proved to be a fantastic learning experience while also being a great laugh. The Edinburgh seminar was run along slightly different lines because we had far more time on our hands. Dr Eamonn Flanagan has agreed to write a seminar review of that experience, so I will leave it to him. Here are the three most important points I learned from having Glenn over:

1. Simple is beautiful: Glenn's teaching progressions go hand in hand with his programming, his man management of his lifters during training and competitions and also with his running of a seminar. He applies a shed load of common sense, boatloads of experience, practical application and a genuine appreciation for the intricacies for the art of coaching to his methods. He has a holistic approach towards the sport of weightlifting, and simply taking out one part means nothing unless you look at the overall scheme of things. As he pointed out in the last sentence of the last minute of the seminar in Edinburgh, "you must have an over-riding philosophy in how you coach." This philosophy carries through to his entire repertoire for getting people insanely strong for the sport of weightlifting. Simple is elegant and effective. I never though I would associate Glenn Pendlay with elegance, but there you go!

2. You must supplement your academic background with an understanding of how to work with people and how to best enable an individual to learn optimally to be an effective coach. Coaching is an art that has to be learned through making mistakes and having a honest love of the learning process. I feel very, very strongly about this and had many discussions with Glenn on this topic and it was interesting to hear his views.

3. You cannot separate strength and technique in the sport of weightlifting. A lot of people have very different opinions on this matter, but Glenn's point was that we all know people who have a massive deadlift or high pull, but cannot Clean anywhere close to the same weight. If one cannot apply their strength to a weightlifting movement, it is through a lack of technique, but also a lack of strength in applying their technique. Because weightlifting is such a neurally demanding sport and requires so much skill refinement, the separation of strength and technique is essentially redundant, as Glenn believes they cannot be separated. Squats and Pulls work general strength, but this general strength cannot be directly applied until the lifter learns how to apply it within the classical lifts themselves. Of course, we are talking about someone whose squat goes up ten or twenty kilos, not 100. It is for these reasons that Glenn values technical efficiency in his lifters and put so much into the lifts themselves and not the assistance lifts.

It will be interesting to hear your points on whether you agree or disagree with any of these ideas. Please leave a comment below and we might be able to get a constructive discussion going. As for my own training this week, it was a good one. I had a download week and trained on Wednesday, working up to a double in the Power Clean with 110 and a 3,4,3 with 137kg and 3,4,2 with 147kg in the Clean Pull. I then did some Front Squat doubles to finish. on Saturday, I Snatched up to 110 and Clean and Jerked 135kg and Front Squatted 155. They all felt reasonably comfortable and I will feel better for it next week. I am competing next Saturday in a small competition and I am really looking forward to it. I want to hit 120kg in the Snatch again to make it consistent and hit a heavier Clean and Jerk. This is essentially a warm up competition for the Seniors, so I will treat it as such.