Ahrie

Transform Your Gym: See It As A Playground!

Struggling with overhead mobility in your split jerk? The culprit is often lat tension and stretching helps, but an underrated fix is handstand holds. They build both the mobility and strength needed to lock out overhead with confidence. Give them a try.

If you can’t get your elbows through in the clean, you might be overusing your arms.

Focus on jumping and shrugging first, then let the bar float so you can whip the elbows through.

Relax the arms — they’re along for the ride, not the main engine. 🚀🏋️‍♂️

Proud to have stepped onto the platform at my first Senior Nationals and finished 6th. Grateful for the opportunity, but I’m hungry for more. I know I’ve got a higher level in me than what I showed on the day.

I hit a 125kg sn**ch and a 155kg clean & jerk, and while I’m thankful, I’d be lying if I said I wasn’t hoping to add more to the total. That’s all part of the sport. Some days you get what you came for, other days you learn exactly what needs work.

Back to training. I know where I’m heading. 🏋️‍♂️🔥

Thank you for being my coach

Thank you for handling me and

**ch

The difference 1kg can make in a sn**ch defies physics. 😄 **ch

Training is like the stock market, full of ups and downs in the short term, but over time, the trend moves up and to the right. Stay patient, stay consistent, and trust the process. 📈

Zoom out.

You’re not rewarded for showing up to the gym consistently for a week — but you will be if you do it for a year.

I often get caught up in the ups and downs of training. Some weeks feel amazing, others don’t. That’s normal and should be expected when you’re in it for the long game.

When I feel like this, I remind myself to zoom out.
This time last year, I couldn’t lift (insert weight). Now, the weights that used to feel heavy move easily.

Don’t just measure progress by your best days — look at how far you’ve come.

Track your lifts, record your technique, and in one, two, or more years from now, you’ll see real growth staring back at you.

Sometimes less cues is better. Too many coaches say too much.

A weak muscle can often feel tight.

Upper traps are a common area people describe as tense — and they’re often told they’re “upper trap dominant.” But in my experience, most people actually need to strengthen their upper traps, not release them.

I often get asked to “release” a muscle that’s weak or barely active. Instead, try building it up with:
• Shrugs
• Landmine press with a reach
• Windscreen wipers

If you want me to send you videos of these exercises, comment “traps.”

As a massage therapist, I see clients get short-term relief from massage — but long-term, they’d feel far less tension if they had more strength and muscle in that area.

One of the best things I started doing a year ago was tracking my bar speed and honestly, I wish I had done it sooner. Thank you and .christopher.dale Not every exercise is about adding more weight. Sometimes the goal is to keep the load the same and focus on moving it faster.Olympic lifting is all about how much force you can produce in the shortest time possible. Too many athletes are strong but slow if you want to lift heavier, you’ve got to move quicker. ⚡️Want to learn how to track bar speed? Follow the accounts I’ve tagged or drop a “speed” in the comments and I’ll send you the details.