Shadowing Practice: Essential Accessory Exercise for Weightlifting: Snatch Press in Deep Squat with Kuo Hsing-Chun - Learn English Speaking with Video

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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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About This Lesson

In this lesson, you will practice your English speaking skills by focusing on the specific language used in the context of weightlifting, particularly the snatch press exercise demonstrated by Kuo Hsing-Chun. This session emphasizes the importance of clear pronunciation while discussing workout techniques and addressing common challenges that athletes face. You will learn how to describe exercises, explain proper form, and identify solutions to improve performance, all of which will enhance your vocabulary and fluency.

Key Vocabulary & Phrases

  • Overhead position - the position of the bar above your head during a lift.
  • Mobility - the ability to move freely and easily, especially related to muscles and joints.
  • Core - the muscles in your abdomen that support your torso.
  • Internal rotation - the inward turning of a limb or body part; important during a snatch press.
  • Weight distribution - how the weight is balanced across your feet during a lift.
  • Torso angle - the positioning of your upper body while maintaining a lift.
  • Press up - the action of pushing the barbell upwards from shoulder level.
  • Big muscles - refers to the major muscle groups involved in heavy lifting.

Practice Tips

To effectively improve your English pronunciation while learning from this video, consider using a shadowing app or engaging with a dedicated shadowing site. Start by listening to the video at a slower speed if available. Focus on the speaker's intonation and rhythm as you repeat phrases aloud. Pay special attention to the key vocabulary listed above; ensure you pronounce them clearly. Aim to mimic Kuo's tone and pace, as this will help you practice both vocabulary in context and natural speech patterns.

For IELTS speaking practice, incorporate the phrases and vocabulary related to weightlifting into your everyday conversations. By doing so, you not only familiarize yourself with the terminology but also improve your confidence in using English in practical situations. Remember, consistency is key—regularly revisiting this video and shadowing it will significantly enhance your ability to speak clearly and fluently.

Moreover, don't hesitate to record yourself and compare your pronunciation with that of the speaker in the video. This exercise will help highlight areas where you can improve English pronunciation effectively. By actively engaging with the content and applying these practice tips, you will bolster both your language skills and your understanding of sport-specific terms.

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שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.

טכניקת Shadowing: קרא את המדריך המלא שלב אחר שלב →