One Arm Clean & Jerk

by Thom Van Vleck

Bob Burtzloff, one of the greatest of all time on the one arm Clean & Jerk. You can tell that Bob is lifting this from a racked position, one of the two ways to complete the lift.

The USAWA National Championships have been set for Las Vegas, Nevada next June.  One of the lifts that will be contest is the One Arm Clean & Jerk.  This lift is a difficult lift so you can’t start working on this one too early!  This lift takes a lot of balance, strength, and flexibility that not all lifters may have without some practice.  Let’s take a look at the rules:

The rules of the Clean and Jerk apply with these exceptions. Only one arm is used to perform the lift. The bar is gripped in the center by one handand may be cleaned in front or cleaned to the side. Any grip may be used by the lifter. The bar must be cleaned to the same shoulder as the lifting arm in a single movement. During the clean, the bar must not touch any part of the legs or torso.  In receiving the bar at the shoulder, the bar must not make contact or rest on the shoulder or chest opposite to the lifting arm. The center of the sternum is the line of lineation.  The non-liftinghand may be supported on the thigh or knee of either leg but must not contact the bar, platform, or lifting arm during the lift or it will be a disqualification. With a single distinct effort the lifter will jerk the bar to arms length above the head. The non-lifting hand must be clear of the body upon completion of the lift.  The bar may be in any degree of rotation when overhead. Once the bar is overhead motionless, the lifter’s body in an upright position, the feet parallel and in line with the torso, an official will give a command to lower the bar. Both hands may be used to lower the bar. The lift ends when the bar is returned to the platform under control.

So, assuming you know the basic rules of the Clean & Jerk, you are ready to do a One Arm Clean & Jerk.  Now, there are two ways that I know of to complete this lift.  One involves pulling the bar into a rack position and jerking it out of that rack position just like a regular two hand Clean & Jerk.  Another is to lift the bar and catch it to the side with the bar at a 90 degree angle to the body, this method may work best for those who lack flexibility.  Below is a great photo of Bob Burtzloff showing that method.

Bob Burtzloff setting the Best One Arm Clean and Jerk Record in the USAWA. This was done at the 2004 Dino Gym Challenge with a lift of 175 pounds.

Now, one final word of advice.  I know when I was a kid, I did some one arm cleans.  I was taught, to pull high and then use the free arm to help rack the bar.  In other words, you ended up in a position at the finish where it looked like you had done a two hand Clean, but the bar had popped free of one hand.  This is NOT ALLOWED in the rules.  The first time I thought of attempting this lift I did not read the rules carefully and this impacted my lifting considerably.  Not only did I not lift what I had planned, but I was not prepared to lift in any other way.  So learn it, practice it and we’ll see you in VEGAS!!!!!

MIM

by John McKean

“Oooh, Hon, how sweet – you remembered the nickname my family gave me when I was young!” purred my wife, Marilyn.

I noticed she was staring at a crumpled piece of paper I’d recently started scribbling on, that carried only the title “MIM.” So, thinking quickly, I replied “Yep, ya caught me. I was just penning you a little love note!” For certainly I would’ve lost this year’s batch of her famous Christmas cookies had I mentioned that the note was the nickname, and to be the recording  of my current training routine, which stood for “Monkey In the Middle”!!

John McKean training a backdown set, or as he calls it, a monkey set, with added band tension.

The MIM style workout refers to the middle-weight sets or “monkey,” and is my latest version of the “backdown set.” I learned about backdowns during the 1960s from famous Pittsburgh powerlifter Bob Weaver. Big Bob was one of our first National superheavyweight champions, using his 365 pound bulk to establish the U.S. record total and a national squat record of 807 – long before supersuits or other supportive gear, and when judging was STRICT. Bob typically would start his training squats with a set of 5 with 135 pounds on the bar, and add a pair of 45s for every set thereafter, until it stopped him. Then he’d reduce to a couple of hundred pounds lighter and bang out a few FAST sets – this was, of course, the backdown work. By the way, an amusing incident of his progressive training – Bob most often didn’t pay attention to the total amount of weight continually stacked on and once found, after the fact,  his final set to be 855; yes, he got stuck with no spotters around. But, the experienced squatter had a trick he used for such emergencies – he’d quickly frog-hop forward and shove the bar backwards (he taught this to me – it really worked and was actually more reliable and safer than half awake spotters!). Trouble was, ole Bob had his back to a big window on the second floor of the Oakland (uptown Pittsburgh) YMHA – it went right through the glass and a massively loaded, plate clanging Olympic set tumbled to the sidewalk below! Fortunately, the horrific crash was on a small, little used side street at night, so no one was nearby! Not that any of their cars were parked down there either, but the Y’s directors weren’t exactly laughing!

Anyway, MY “backdown” is what I consider the MAIN building set(done as “rest-pause” singles), as this is where I place bands over the barbell for “speed singles.” Usually used for training our various all-round deadlift type lifts, I begin a session with a non banded double using a medium weight, go to a heavy single (not a limit but enough to cause a bit of a strain!), then backdown to a weight right in the middle of those two sets for band work. I start these “monkey sets” with a normal initial pull, but then try to accelerate through the finish. These sets actually feel springy and easy, since they follow the heavy single for the day, yet are actually more resistant due to the extra band stress. Since they begin easier off the floor, I am able to “trick” the body into a harder, faster  lift!  Each subsequent middle weight single seem to become more vigorous and speedier! An important footnote – if I’d not use a heavy free weight single beforehand, the monkey speed singles couldn’t be performed as efficiently with quite as much weight.

Pavel's new book EASY STRENGTH

However, don’t go crazy with band speed singles.  I find 2 to, at most, 5 banded-bar singles will do the job. In fact, in the brand new book EASY STRENGTH by Pavel and Dan John (Dragon Door Publications), Pavel mentions a similar banded deadlift routine that I’d once  given him. He wrote that the speed singles seemed just too easy and merely 5 of them were probably only good for old men (like me!!). But after his first workout he learned the hard way that this is a MINIMUM quantity, high quality routine (he stuck to 5 or 6 thereafter and claimed he was so strong with such little work that it seemed like “cheating”!). For that matter, throughout the entire EASY STRENGTH text the authors continually stress the extreme value of employing minimum reps and sets for optimum strength gains. It’s one of the few teaching tools  that elaborate on TRUE strength strategies for athletes, as the old time lifters employed – our all-round forefathers!          

“By the way, Hubby,” cooed Marilyn. “What were you gonna tell me in your love note?”

“OH,” said I. “Just those three little words you always like to hear!”

“Really?” she gushed.

“Yep,” I whispered, ” Bake them cookies!”

I never learn.

The Worlds Strongest Man

by Dennis Mitchell

Vasily Alekseyev

There have been many men who claimed to be the worlds strongest man. Vasiliy Ivanovich Alekseyev was born January. 7,1942 in the village of Pokrovo-Shishkino, Soviet Union. During his reign as heavy weight world and Olympic champion he was the world’s strongest man. He was never a small or sickly child. At the age of 12 he was working as a lumberjack, and at the age of 14, he stood 6′ tall and weighed 200 pounds. He started training with weights at the age of 18 under the guidance of Rudolf Plyukfueldor, his first and only coach. Most of his career  he coached himself. He stated that he had no set program, trained when he wanted to and how he wanted to. Often his workouts were quite unorthodox.

In 1970 he competed in his first world championships, held in Columbus Ohio, U.S.A. At this meet he became the first person to clean and jerk over 500 pounds (501.5). In 1971 he continued setting records, setting 27 world records. He continued setting records, and winning a total of eight world championships and two Olympics. Over the next seven years he set a total 80 world records, including a 1,322.76 pound total (600 Kg.) In his prime he stood 6’1″ tall and weighed 357 pounds. His best lifts were, a 521.39 pound press, a 418.87 pound snatch, and a 564.38 pound clean and jerk.

After his competition days were over he coached for a while but soon left this. Alekseyev passed away November 25, 2011, at the age of 69, in a Munich Germany hospital where he was being treated for a heart condition.

All Round Lifting: The Big Brother Version

by Al Myers

Last month at the IAWA World Championships in Perth, Australia, several of us rented a beach house together.  I organized this beach house rental for a couple of reasons – to save a little money and also to spend some time with a few of the masterminds in the organization.  Six of us spent close to 10 days living together – myself, Chad Ullom, USAWA President Denny Habecker, IAWA President Steve Gardner, English All Round lifting sensation Mark Haydock, and the MAN OF STEEL and all-round lifting legend Art Montini.  This gave me the perfect opportunity to “pick their minds” and hopefully “steal” some secret lifting information from them.  I liken myself to that of Robin Hood – but instead of stealing moneyI like to steal ideas from the rich and give to everyone else (ok – I won’t call you poor!).  But I was also worried that this living arrangement would turn into an episode of BIG BROTHER in which we would be at “each other’s throats” by the end of the stay!   I envisioned the alliances – the Americans versus the Brits (of which I knew ahead of time we would have the numbers on this one), the Wily Veterans (Denny, Steve, & Art) versus the Newbies (Chad, Mark, & myself), or the Drinkers versus the Nondrinkers (which would be pretty much everyone versus Art!!). Who would be the first one voted out of the house?   Luckily, no “drama” ever developed throughout the week so I can’t report on any fights or anything like that.

But I did learn alot.  Like I said, I spent every moment trying to steal some important secret from my roommates.  And like Robin Hood, I plan to share with you  everything I learned from these guys.  I consider these guys the “movers and shakers” of All Round Lifting.  Steve is closing in on 12 years as IAWA President and many, many years as the IAWA(UK) President.  He has been involved in the sport for over 20 years.  Denny is our USAWA President and filled with secrets – it’s just that he doesn’t always talk alot about things and I have to “pry” information out of him.  Mark was the 2009 IAWA World Champ and I knew for sure he knew something that would be to my benefit in my training.  Art is the “most seasoned” of all these guys and for sure he had something “to give up”.  Now with Chad, well let’s just say, I’ve already stole all of his secrets, which isn’t much. I planned to strategically just use him for distraction purposes to give me “a little one on one” time with my targets.

Steve feels "right at home" in a brewery or a pub. And YES - Steve has a drink in each hand, drinking both at the same time.

When you live with “your competitors” for a week you really learn something about them.  My primary focus of this investigation was with Steve.  He is a born leader, takes charge in everything he does, and I was hoping to find the secret of his sucess or perhaps a weakness in his personality.  Well, I only found a couple, and they were weaknesses. Just say I was dissappointed!   First, he snores like a sailor blowing a fog horn. It didn’t take the rest of us long to realize that his sleeping arrangement needed to be a FAR DISTANCE from the rest of us.  We put him in a room on the other side of the house which  only was close to Denny’s room, and that was on purpose as well, because Denny was suffering from some bad case of bronchitis and was coughing non stop.  He sounded like a dog with kennel cough.  I often had to get up in the middle of the night (if you must know it was to pee) and the bathroom was close to their rooms.  I listened for several minutes to these two “barking in the night” and I swear they were in unison with their nightly sounds.  I think Denny was doing the harmonizing.

The only other weakness I found with Steve was his passion for beer.  Now I’m not saying he is a drunk, he just enjoys his barley beverage.  Chad and I even set up “a trap” for him to see if he would drink anything.  We bought this really nasty beer that we wouldn’t even drink, and left it in the fridge.  Sure enough, Steve finished off  the six-pack while the rest of us watched in amazement.  He even said he LIKED IT!  He’s a passionate beer connoisseur.

I caught Mark reading his secret training book during the meet!

Another of my “targets” was Mark Haydock.  After watching him smash a couple of Chad’s World Records at the Gold Cup, I knew he must have some lifting secrets.  It took me all week but I finally found out the reason for Mark’s lifting success.   I caught him reading Steve Justa’s book ROCK IRON STEEL.  I knew immediately that had to be his secret training program – why else would he have carted that book the entire way from England to Australia???   A couple of times I “took a peak” at this secret book of his when he wasn’t looking.  Chad even snuck the book of to the private room a few times to read it.  I bet Mark was rereading that book for meet motivation!!  I got to get that book now so I will know Mark’s secret training programs.  But I will say this about Mark, I had the feeling that he was studying me as well.  He kept asking me questions that I was uncomfortable in answering.  I felt like he was trying to steal MY SECRETS!  He also bought this porridge that he was letting on as the “secret of his strength”.  I had it one day for breakfast and it about made me puke.  I think he was setting me up like I did Steve on the beer.  But Chad had the porridge EVERY DAY convinced it would make him stronger.  Everyone needs to have a gullible friend like Chad.

Like I said, Denny is a “tough nut to crack”.  He often just “sits back” and laughs along with everyone else’s jokes, and never really contributes any jokes of his own.   But I also found Denny’s secret to his strength during this week.  Even though he may limp around and look like he needs help getting out of a chair, Denny is INDEED a very conditioned athlete!   The gimpy persona is just a hoax.  He acts this way just so his competition doesn’t take him too serious.  I marveled at how he worked this to perfection at the meet against his arch rival, Frank Allen.  Now, how do I know this?  Well, after the meet Chad and I had planned to take a day trip to Rottnest Island, a small island off the coast of Perth.  We planned to spend the day bicycling around the island, a distance of over 30 miles and up and down many hills.  Denny asked to join us, and at first I was thinking this might be an issue.  I was initially worried that he wouldn’t be able to “keep up” with Chad and me and we would need to call in the rescue unit.  But after the day’s big bike ride, in which was as easy for Denny as a “walk in the park”, I knew he was just faking us out all the times in the past when he would  wobble around like a rookie on rollerskates.   On the ferry ride back to Perth, I asked him how he was in such great shape and he told me that he used to ride his bike 100 miles a day!!!  What???  I’m still “tossing that around” in my mind.  Just visualizing Denny in my mind biking 100 miles makes my heart go into palpatations.  It was at that point that I decided I wasn’t going to admit to Chad and Denny that a couple of times I had to get off my bike and walk it up a couple of big hills.

With Art, I already knew his secret of his strength, and it just doesn’t work for me.  I discovered it a couple of years ago when I stayed at his house for a meet in Ambridge.   It involves getting up really, really early to train (3-4 AM) and then eating donuts afterwards.  I’m going to save that secret for later in my life and then “pull it out of the bag” when I need it.   But I will say this about Art, he acts MUCH YOUNGER than his biological age and there must be something to that as well in his secret to success on the platform.  I should also mention Art’s special spaghetti, which must have something to do with his lifting longevity.  I have had it before and he made it for us in Perth.  Art makes some of the BEST spaghetti I have ever tasted.

When it comes to icecream, Chad is the expert. He will sample taste every flavor before making his choice!

Who did I forget?  Oh Chad.  Well like I said earlier, Chad has no secrets when it comes to training.  But I do know his main weakness – ICECREAM!  We had to make several stops during the week for icecream and if he keeps this up I will not have to worry about him because he will be out of my weight class and get KILLED on the Lynch Formula!  There are other things about Chad – but they are blood oath stories so I won’t tell.

I will say that week in Australia was one of the most fun weeks of my life!!

HOW DAD SAVED CHRISTMAS

BY DAVE GLASGOW 

A TRIBUTE TO FRIENDSHIP

IN 1959, MY DAD, JOHN, WAS HOSPITALIZED WITH ‘KIDNEY PROBLEMS’ WHICH I LATER FIGURED OUT WAS PROSTATITIS.  HE WAS RELEASED HOME AND WAS RECOVERING WHEN HE RECEIVED A PHONE CALL.  DAD HAD A FRIEND, NAMED MELVIN, WHO HAD A CHEVROLET DEALERSHIP IN BURDEN, KS. BUT ALSO WAS A LONG HAUL TRUCKER.  NOW, IF YOU THINK THIS IS A STRANGE COMBINATION, YOU DID’NT KNOW MELVIN!!  HE WAS NOT SCARED OF WORK AND HE WAS ALWAYS LOOKING TO EARN A BUCK!!  IT SO HAPPENED THAT MELVIN WAS TRANSPORTING A LOAD OF CHRISTMAS TREES FROM MINNESOTA TO WINFIELD FOR SALE IN LOCAL STORES.  UNFORTUNATELY, HE BLEW AN ENGINE WHILE ENROUTE HOME AND WAS STUCK IN MINNESOTA, SOMEWHERE.

“JOHN, CAN YOU BRING ME AN ENGINE FROM OUR SHOP IN BURDEN?!” MELVIN PLEADED. “MELVIN, I JUST GO OUT OF THE HOSPITAL!!”  LONG SILENCE.  “WELL, I WILL SEND JEAN (HIS WIFE) WITH YOU.  OKAY??”  LONG SILENCE.  DAD WAS TRYING TO LET MELVIN DOWN EASY.  THIS WAS A TIGHT SPOT!  YOU SEE, DAD AND MELVIN WERE CLOSE FRIENDS.  DAD WAS ADAMIT IN THE BELIEF THAT YOU HAD TO TAKE CARE OF FAMILY AND CLOSE FRIENDS.  HOWEVER, HE WAS STILL WEAK AND NOT AT ALL WELL.  BUT, A FRIEND WAS A FRIEND!!

“OKAY, MEL, “ DAD SAID, “TELL JEAN I WILL BE THERE IN AN HOUR.”

SO, DAD AND JEAN LOADED UP A 348 CHEVY TRUCK ENGINE INTO A BRAND NEW 1960 CHEVY EL CAMINO AND OFF TO MINNESOTA THEY WENT!!  BY THE TIME THEY GOT THERE, MEL HAD THE TRUCK IN A SMALL SHOP AND THE ENGINE OUT, READY FOR THE FRESH ONE TO BE INSTALLED.  BACK ON THE ROAD, HE WAS HOME LATE THE NEXT DAY.  CHRISTMAS WAS SAVED!!  ALL WAS RIGHT WITH THE WORLD.

THAT’S HOW DAD SAVED CHRISTMAS, 1959.   MORE IMPORTANT, THAT’S HOW MUCH DAD VALUED HIS FRIENDS.

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