Don McCauley and the Catapult Technique Part 1

[WaaahWah]

Hold on a second, if a power clean relies on mainly the hip extension to explode the bar up, why the fuck do weightlifters do high bar squats instead of low bar squats?

[urbansprawle]

@WaaahWah That's for a different exercise, the snatch. The snatch involves an overhead squat.

[WaaahWah]

@urbansprawle

So? You still need to get the bar overhead in the first place. Besides, they already do front squats and OH squats for strengthening the bottom of the snatch and C&J. Why not do a squat variation that involves more muscle mass, and more importantly, more posterior chain involvement than what they are doing now?

[urbansprawle]

@WaaahWah wtf r u saying? What does high bar squatting have to do with getting the bar overhead in a C&J?

[urbansprawle]

@WaaahWah Are you asking why they don't do low-bar squats? I'm sure many do, they just aren't a staple of any weighlifting routine as you don't need that kind of recruitment from the hips

[384jtgf]

10+ yrs ago I was taught to use 3 extension by a wonderful coach. After a season of football with bad coaching of oly lifting from high school coaches (who left me alone since I was the best) and a blown ACL, I went back to my old gym and naturally did the catapult. I snatched more weight then I EVER could before.

My coach tried to force me back into triple ext. but it slowed my ability to get under the bar.

I discovered on my own that catapult is king and I'll never go back.

[thesku11s]

Can someone explain why lifters must setup with hips low to merely triple extension and to get down quicker? Could one not start with a hips high/deadlift position and achieve the same lack of triple extension? Whilst at the same time being in more optimal position to make the most out of the early pull with posterior chain strength?

[thesku11s]

Im so surprised there is such few views and comments here. This is the only source of information about the "hips low" method of lifting I have found. It explains a lot.

Very interesting. But so many great lifters used the deadlift (hips high/triple extension) style of lifting, From Rigert to Dimas. And people like Tommy Kono teach the clean strictly with hips high also, he has a massive amount of credibility.

[powmongo]

@thesku11s Rigert was a different era. I've seen Dimas lift in person. His hips are high? Not at all. Dimas is about 5'5 maybe 5'6. Hips are level with kness when he pulls.

[powmongo]

@thesku11s You should read other sources. What any video of nay owlrd and olympic champion the last 15 years and find one that starts wuth hips high. They are few and far between.

[thesku11s]

@powmongo

Dimas sets up in an ideal deadlift position. His hips look low because of his body proportions. As he rises off the ground his hips and back angle stay the same, why? Because he is in a ideal deadlift position with the bar over midfoot (fairly close to shins) on floor setup.

[powmongo]

@thesku11s Dimas does not set up in any deadlift position. Why? becasue he's not doing deadlifts. Snatches and cleans are very different. You stated his hips were high which they are not.

[thesku11s]

@powmongo

Im not saying they are unusually high ya dufus. But they are in the ideal deadlift position for his body type. Many lifters like Taner Sagir or McCauley's lifters in this video setup with a FORCED low hips position, so their hips rise and they backs drop after the break the weight off the floor. If you cannot see & understand this you are a moron.

[powmongo]

@thesku11s LOL you are in no position to disagree. Nothing you just stated was even close to a logical, coherent thought. You have not coached let alone seen in person the caliber lifters I have. You stated Dimas uses a high hips then you said he triple extends, which he does not and no International coach teaches anymore. So whose the moron?

[collwatt]

ok. but when your pulling, second pull, that means or this means that you have to intentionally limit your power in the pull so you dont raise of your heels. i would rather pull with all my force and not be held back, restricting my force for fear of triple extending

[wonderboysmom]

Hey, coach... fun to watch, just like in Shannock !

[coachmccauley]

The second pull, initiated after the double-knne bend should not include a forceful plantar flexion in which the lifter tries to deliver force to the bar. The need for any platar flexion at all is only to move the feet to the width needed for the receiving position.

If you look at video of Kaxi.or Dimas, you can see that these lifters don't flex their feet at all but move flat-footed to their squatting position.

[themeatloaf360]

i don't understand this. so you're saying to not purposefully do a toe raise or over exaggerate the extension of the back? is that the key difference? any foot movement should just be a side effect of upward movement, not actively thinking "ok, second pull, shrug and toe raise"

[powmongo]

@themeatloaf360 That is exactly what is being said which is also what the new OTC coach world and olympic champion Zygmunt Smalcerz says. "NO JUMPING!"

[heruilin]

Excellent video .. thanks Coach!!

[coachmccauley]

thankyou. I finally figured out that I could reply to these comments(not very internet savvy).