Thanks to reader Stephen who submitted a couple of videos from a Dmitry Klokov Seminar.
Send in your seminar exercise videos and I’ll add them to the post. Thanks to Stas for the Cliff notes.
More from the Seminars here.
Weighted Jumps 5×5
- used for explosion phases in snatch, clean, jerk
- explode with knees, full extension, achieve maximal height
- increase weight on each incremental set
- weight is not important
- Dmitry used up to 100kg to show off, normal weight is 60kg, max 70kg for him
More weighted Jumps here:
Snatching on to Plates
- doesn’t teach you how to jump
- it teaches you to straighten your knees
- dont purposely jump up when transitioning into bottom position
- instead slide the feet to side after final extension and full knee extension
- exercise teaches to fully extend
Feet Sliding Drill for Snatches Using Clips
In the next video he emphasizes that you DO NOT jump.
Snatch Pull to Chest with Pause at the Top (on Toes).
Elbows straight up, not back for this drill.
On Shrugging: “The 2nd biggest mistake” he sees [2:20].
[1:50] “This is for sex, this is for Snatch”
Clean Pull with Pause at Top (on Toes)
Drop Snatch from Toes to minimize the Jump during Snatches
Drop Jerk:
- on your toes
- Bar (light) overhead, on your head
- from there drop into Split Jerk
- Slide your feet, don’t jump
Feet Sliding Drill for the Jerk
On Jerk Dip Depth
- short dip is used when there’s a lot of weight (200kg+), due to bar elasticity
- deeper dip is required to load glutes/quads and generate more power, due to less bar elasticity with lighter weight
Snatch Grip Behind the Neck Presses in the Deep Squat Position
- exercise teaches bottom position
Here he does it with 120 kg
Back Exercise
Romanian Deadlifts (RDL) with bar far out
I am also being told that Dmitry also shows Deficit Snatch Grip Deadlifts and Straight legged Snatch Grip Deadlifts for lower back strength.
Zombie Front Squat Drill
Snatch Grip Front Raises in Deep Squat Position (DSP™)
Deadlift and Romanian Dealift with Shrugs
Paused Partial Front Squat + Push Press + Paused Jerk working on Jerk Dip Depth.
Slow Descent Squats with Pause, then Explode up. Followed immediately by a Front Squat.
Stephens brave, that was the part of the seminar klokov specifically requested wasn’t filmed
Well it looks like he wasn’t the only one filming it anyway. The other guy was clearly filming it and they didn’t seem to mind.
I don’t think we were at the same seminar… I asked first of course, I wasn’t the only one recording and if you check out my YouTube channel and others you’ll see many more videos; Mine have been up for months. He has even liked some of my instagram photos promoting the videos I’ve posted of him, so he definitely knows they are there. Hopefully you and others enjoy the videos and can adopt some of these exercises in to your training.
Fair enough if he knew, I went to one of his seminars and he told us no video or cameras for the assistance exercises bit
Did you go to one in the in the US? The only videos I’ve seen of Klokov which were not by Klokov, have been when he was traveling around Europe and Australia. He said the reason he is filming all his seminars was to propose a tv show back in Russia.
I just went to a recent seminar in Vegas, and he also specifically requested not to film this part. Perhaps he’s changed his mind, and used to let people film?
Cliffs:
[5×5 Jumps]
*used for explosion phases in snatch, clean, jerk
*explode with knees, full extension, achieve maximal height
*increase weight on each incremental set
*weight is not important
*klokov’s weight 100kg, everyone else weight 60kg, max 70kg
[Snatch on Plates]
*dont purposely jump up when transitioning into bottom position
*instead slide the feet to side after final extension and full knee extension
*exercise teaches to fully extend
[Jerk Dip]
*short dip is used when there’s a lot of weight (200kg+), due to bar elasticity
*deeper dip is required to load glutes/quads and generate more power, due to less bar elasticity with lighter weight
[Snatch grip BTN press in Squat position]
*exercise teaches bottom position
Thanks Stas
“*klokov’s weight 100kg, everyone else weight 60kg, max 70kg”
Not exactly. He said that his max is 100 kg but that was when he was showing off. His normal weight in training is 60-70 kg. So, it’s not “everyone else weight 60 kg”, it’s “klokov’s regular weight 60 kg”
Klokov, man… you are dead to me now.
All this CrossFit stuff… it’s so disappointing.
And that’s not a “Klokov Press”, by the way; the Snatch Press is a really old (and useful) exercise.
i’d have to disagree with you about the whole crossfit thing. As a crossfit defector myself there is a lot about the crossfit environment that I don’t like but without it it’s unlikely that I would have discovered the olympic lifts on my own. Crossfit, whether you like the methodology behind it or not, is doing more to increase the popularity of olympic lifting in America and Europe than anything in recent memory (as far as I know). And my biggest problem with Crossfit was a seemingly lack of knowledge by many coaches about how to perform and coach the oly lifts and if more true olympic lifters like Klokov are spreading the word on how to appropriately train the lifts then I think that’s a good thing. Just as oly lifting can increase its popularity through crossfit so to can Klokov and others spread knowledge about the sport and proper training techniques. In my opinion the sport of olympic weightlifting is awesome (a new passion of mine) but it does a terrible job of self promotion, even in countries like Russia and China where it’s relative significance is greater than in other western countries. Klokov and other Russian weightlifters have even discussed how the days of olympic lifting popularity in Russia are long gone and if you need evidence about China, watch the empty stands in the videos of the Chinese Nationals that Gregor posted. There is new life being injected into a historically great sport, that’s something I think should be embraced and not discouraged. As far as Klokov specifically goes, the dude is out there making a living and building a company, you can’t hate on a man for trying to improve his long term success and provide for his family.
Very good points. For all the haters out there you have to ask yourself this – Who would you rather want teaching the Olympic lifts, Greg Glassman or Dmitry Klokov? It’s not a hard question. Either you have a new generation of lifters who think they can lift, or a new generation of lifters who can actually lift. This interesting thing to watch for is to see if the techniques shown at the crossfit games improve, to a significant degree (discounting natural progression). That would at least give Klokov and others credence.
Yeah, I don’t get how anyone could get upset about a) people wanting to learn stuff and b) professionals teaching. A win-win in my book.
Agreed. This American nonsense should stay there.
To be fair, I still rewatch his old gym stuff like the very motivational 205kg complex and the national camp footage.
But this shiny rich white people crap…
People complain about crossfit all the time, especially with form. Then they bring in guys like Klokov to do seminars and you still complain that they’re getting better and better coaching. See crossfit for what it is and stop hating it because it’s different and not your style.
Our response to all US’ sanctions should be embargo for Klokov’s seminars))
Thank you to whoever filmed these videos. Very educational.