Time to highlight another useful piece of equipment.
Staircase Pulling Blocks
You have probably seen them in Russian or Asian weightlifting videos (or if you are lucky your gym already has those).
Update 15.08.2015: Here are (rough) measurements of the one they use in the Chekhov training base.
See for example Vasiliy Polovnikov using them for 190kg x3 Snatch Pulls.
Use Case Snatch Pulls
- to isolate the top part of the pull
- to help if you are cutting your pull short (start to go down early)
Bonus: These are not only very space efficient, but also easy to make.
Update: Greg Everett build some and made a Step by Step Guide.
Now you might say “this will probably bend my bar”. Maybe, if you repeatedly drop a fully loaded bar onto it. As you can see in the videos below, you lower the barbell gently. So don’t be an idiot or use two.
Below are the measurements of one of the many blocks from the Russian gym Igor Lukanin trains in (thanks to Igor for taking the photos).
Not set in stone obviously.
Put some rubber and a little barrier on top of each step to prevent the barbell from rolling off.
Update: Photo of the Russian Team with a Metal Staircase Block
Videos of them in Use
Check out Nadezda Evstyukhina using them.
Julia Konovalova even does 100kg Power Snatches off them.
[The block] is used to force a controlled descent which, according to Viktor, helps to strengthen the back.
Update: Here one of Vladimir Safonov’s athletes (Ekaterina Katina) accidentally drops the from overhead.