シャドーイング練習: Essential Accessory Exercise for Weightlifting: Snatch Press in Deep Squat with Kuo Hsing-Chun - YouTubeで英語スピーキングを学ぶ
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Let's take a look at one of the more neglected training exercises.
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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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このレッスンについて
このレッスンでは、ウエイトリフティングにおけるスナッチプレスを深いスクワットで行う方法を学びます。このエクササイズは、オーバーヘッドポジションの強化や肩の可動域の改善に役立ちます。特に、底のポジションでの安定性を高めることが目的です。これにより、ウエイトを持ち上げる際の自信をつけることができ、最終的にはより効果的なトレーニングが可能になります。
キーワードとフレーズ
- スナッチプレス - スクワットの底で行うプレス指定エクササイズ
- オーバーヘッドポジション - 重量を頭上に持つ際の体の姿勢
- 可動域 - 身体の関節が動かせる範囲
- スタビリティ - 安定性
- コアを構える - 身体の中心をしっかりと固定すること
- 内部回旋 - 肩の位置を調整するための動き
- 底のポジション - スクワットの最も低い位置
- 深いスクワット - 膝を曲げ、腰を深く下げる姿勢
練習のコツ
動画のスピードと言葉の調子に合わせて、shadow speakを実践することが重要です。スナッチプレスの各動作にはリズムとタイミングがあるため、声に出して繰り返すと良いでしょう。特に、コアを構える部分や肩の位置の調整に注意を払いながら、これらのフレーズを繰り返すことで、英語の発音を良くすることができます。
また、YouTubeで英語学習を行う際には、視覚的に動作を確認しながら練習することが効果的です。動画の内容を通じて、実際のエクササイズの流れを身体で感じることで、shadow speechのスキルが向上します。
最終的に、IELTS スピーキング対策としてもこのアプローチは有効です。発音とリズムを意識することで、実践的な会話スキルを向上させることが可能です。繰り返し練習して、自信を持って話せるようになりましょう。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。