Pratique du Shadowing: Essential Accessory Exercise for Weightlifting: Snatch Press in Deep Squat with Kuo Hsing-Chun - Apprendre l'anglais à l'oral avec la vidéo
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Let's take a look at one of the more neglected training exercises.
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Snatch Press in Bottom Position Snatch presses in bottom can help address a number of problems.
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If you have a weak overhead position, poor shoulder mobility, trouble getting into a bottom, problems rushing out of the bottom, or all of the above, snatch presses can help.
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Ideally, you'll want to work with a coach to figure out why you have these problems and how to incorporate this exercise.
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Assuming you've addressed those issues, here are some things to keep in mind when performing snatch presses in the bottom.
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In the squat position, you want to make sure the weight is on the entire foot, with a bias toward the midfoot or front of the heel.
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For a lot of people, this means relaxing the hips and getting comfortable in the bottom.
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Guo loosens up a bit on her earlier sets, which you can see here, but note she's also doing these after a squat and jerk session, so she's not starting cold.
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If you feel the weight tending toward the front of the foot, you want to resettle until the weight is over the whole foot.
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There is no way to be stable with weight overhead if you're on your toes.
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Getting comfortable in the bottom if you're using these specifically to work on that position can seem like a catch-22, but there are workarounds.
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One is to only go as low as you can while maintaining proper weight distribution on the feet.
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With time, your position will probably get lower and lower.
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If your mobility prevents even that, then start by doing these sitting on a bench or a stack of plates.
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As you get comfortable, you can lower the bench or remove plates until you feel safe doing the move unsupported.
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While the hips need to be relatively relaxed to allow for a nice deep squat, you want the torso and upper body to be upright and rigid.
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Think about bracing the core and maintaining the same torso angle throughout the entire range of motion, from the initial press to the lockout to lowering the weight.
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The elbows should stay almost directly under the bar the entire time Your mobility will determine the extent to which this is possible, but consider working on that if you struggle with it.
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At the top, make sure you're actively pushing up with the upper back and shoulders.
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This last little bit can make all the difference.
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Part of the challenge here is being active and forceful through the torso and shoulders without tightening the hips or driving the legs.
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Guo makes it look easy, but it is not.
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When the bar is overhead, the question of internal versus external rotation of the shoulders becomes really apparent.
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Wars have been started over less.
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Ultimately, you want to do what is stable and secure with weight overhead.
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That said, every international coach I've talked to has supported internal rotation.
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I would suggest that for most lifters, you try a little internal rotation while pushing the head forward.
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Ideally, you have the mobility to move through a range of internal and external rotation.
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On the lighter weights, Guo does this explicitly.
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You can see her going through this motion with the bar in particular.
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Whatever you do, the position of the weight is clear.
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It needs to be back, behind the ears, over the big muscles of the upper back and shoulders, fully supported over the midfoot or front of the heel.
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And finally, when you stand up, stand up like it's a PR snatch.
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Guo gets up from this 40 kilos as though it were 140 kilos.
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She's pushing up on the bar, her torso is tight, and she's driving the legs through the midfoot and heel.
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That's it.
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Whatever you do, focus on the movement and the positions.
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If you feel you're drifting too far from Guo's platonic ideal form, lower the weight and get back on track.
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Hope you enjoyed this video.
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Thanks for checking it out and thanks especially to all our supporters on Patreon.
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If you want to see Guo's heavy back squat and jerk session from right before this exercise, be sure to check out our Patreon page, where you'll find tons of exclusive content and early access to videos.
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Thanks again and see you next time!
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau C1 s’appuie sur la vidéo « Essential Accessory Exercise for Weightlifting: Snatch Press in Deep Squat with Kuo Hsing-Chun ». Les mots qui reviennent le plus souvent : weight, bottom, position, snatch, shoulder. Cette vidéo contient 42 phrases et 729 mots à répéter en shadowing. La partie parlée dure 3:45. Le locuteur parle vite, environ 194 mots par minute : attendez-vous à des liaisons et à des sons réduits. 83 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| snatch verbe | /snæt͡ʃ/ | empoigner, happer |
| torso nom | /ˈtoɹ.soʊ̯/ | torse, tronc |
| overhead nom | /ˈəʊvəˌhɛd/ | frais généraux |
| mobility nom | /mə(ʊ)ˈbɪlɪti/ | mobilité |
| rotation nom | /ɹoʊˈteɪʃən/ | rotation, tour |
| heel nom | /hil/ | talon |
| ideally adverbe | /aɪˈdi.ə.li/ | idéalement |
| lockout nom | lock-out, lockout | |
| loosen verbe | /ˈluːsən/ | desserrer |
| workaround nom | /ˈwɜːk.əɹaʊnd/ | contournement |
| tighten verbe | /ˈtaɪ.tən/ | serrer |
| rigid adjectif | /ˈɹɪd͡ʒ.ɪd/ | rigide |
| neglect verbe | /nɪˈɡlɛkt/ | négliger |
| elbow nom | /ˈɛlboʊ̯/ | coude |
| incorporate verbe | /ɪŋˈkɔɹ.pɚ.eɪt/ | incorporer |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| stand up verbe | se lever, se mettre debout |
| check out verbe | mater, regarder |
| figure out verbe | cerner |
| go through verbe | traverser |
| start over verbe | recommencer |
Prononciation à surveiller
Le locuteur utilise 8 contractions et formes réduites, comme you're, you'll, I've. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Mots longs — placez bien l’accent: mobility /mə(ʊ)ˈbɪlɪti/, ideally /aɪˈdi.ə.li/, incorporate /ɪŋˈkɔɹ.pɚ.eɪt/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: overhead /ˈəʊvəˌhɛd/, heel /hil/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: snatch /snæt͡ʃ/, rigid /ˈɹɪd͡ʒ.ɪd/
- /r/ anglais — langue recourbée, sans frotter la gorge: torso /ˈtoɹ.soʊ̯/, rotation /ɹoʊˈteɪʃən/, forceful /ˈfoɹsfəl/, workaround /ˈwɜːk.əɹaʊnd/, brace /bɹeɪs/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme snatch, torso, overhead.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.