Right here’s how the winningest weightlifting crew on the earth trains.
Final up to date on April thirteenth, 2025
The Chinese language weightlifting crew has dominated the worldwide stage, with 5 of their six athletes clinching gold medals on the Paris 2024 Olympic Video games. Their exceptional efficiency on the Tokyo 2020 Olympics noticed eight Chinese language weightlifters purchase seven golds and one silver.
In mid-April 2025, Shenzhen Weightlifting, a coaching affiliation for elite weightlifters, shared the Chinese language weightlifting crew’s up to date core coaching. Core coaching enhances stability, prevents accidents, and boosts total weightlifting efficiency. (1)
[Related: IPF Bans Stiff Knee Sleeves]
Decrease Again Coaching
The Chinese language weightlifting crew begins their core coaching with a decrease again train that entails an athlete mendacity inclined on an elevated block with weight plates on their higher again. A spotter stabilizes the athlete’s legs as they carry out again extensions.
Decrease again coaching can enhance stability and help the backbone, decreasing the potential for weightlifting accidents.
Barbell Aspect Bends
Strengthening the obliques with barbell facet bends entails snatching the barbell from the ground and putting it on the higher again from an overhead place. As soon as safe, the athlete narrows their stance and grips the barbell firmly with a large overhand maintain.
From there, they rotate their torso facet to facet, inflicting the barbell to tilt backwards and forwards like a see-saw. This movement prompts the obliques, reinforcing spinal stability and decreasing the danger of decrease again damage.
Deficit Mendacity Aspect Bends
The athlete stacks blocks after which positions their hips on them whereas mendacity on their facet, holding weight plates near their chest. A spotter secures the athlete’s legs, making certain they remain absolutely suspended and steady above the hips.
The athlete lowers their torso to 1 facet and returns to the beginning place. They repeat on the alternative facet.
Belly Coaching
The athlete lies flat on the ground with a weight plate secured between their toes and one other held of their arms. They concurrently elevate the arms and legs towards the middle. The limbs are lowered straight or barely angled to the facet to focus on the obliques.
Deficit Handstand Push-ups & Overhead Squats
China’s weightlifting crew enhances overhead power and stability with deficit handstand push-ups on stacked blocks. A spotter holds the athlete’s legs for help.
The elevated blocks enhance the vary of movement within the shoulders in the course of the descent. This enables for a deeper stretch within the pecs and entrance delts within the backside place. Loading muscle groups of their absolutely lengthened place promotes hypertrophy.
The overhead squat engages the quads, hamstrings, glutes, calves, and shoulders and strengthens the core. (2)
Hip Stability — Weighted Aspect Mendacity Leg Lifts
Hip-stabilizing workouts have interaction the abs, decrease again, and pelvic flooring. The weighted side-lying leg elevate is carried out with a weight plate stabilized on the lifted leg. It enhances hip flexor mobility and strengthens the core, glutes, hamstrings, hip abductors, and decrease again.
Entrance Rack Power
The ultimate routine focuses on full-body isometric power. The athlete assumes a shoulder-width stance, holds a heavy barbell in a entrance rack place for a number of seconds, and performs pulse squats.
Extra Weightlifting Content material
References
- Rodríguez-Perea, Á., Reyes-Ferrada, W., Jerez-Mayorga, D., Chirosa Ríos, L., Van den Tillar, R., Chirosa Ríos, I., & Martínez-García, D. (2023). Core coaching and efficiency: a scientific overview with meta-analysis. Biology of sport, 40(4), 975–992. https://doi.org/10.5114/biolsport.2023.123319
- Aspe, R. R., & Swinton, P. A. (2014). Electromyographic and kinetic comparability of the again squat and overhead squat. Journal of power and conditioning analysis, 28(10), 2827–2836. https://doi.org/10.1519/JSC.0000000000000462
Featured picture: @shenzhenweightlifting on Instagram
