Mikiko Andoh's Personal lesson
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Mikiko Andoh

2021 Tokyo Olympics bronze medal
2019 World Championship 5th
2018 Asian Games bronze medal
2016 Rio Olympics 5th
All-Japan 10th victory

Mikiko Andoh Coach's Personal Training Web Video
You can learn the specialized skills of barbell training with web videos
Jerk Posture/English description  ★Squat Snatch/English description 
Clean & Jerk/English description   ★Pull & Snatch/English description
 ★Squat Snatch  ★Balance Snatch
★High Snatch Posture  
★Jerk Posture How to move the center of gravity of Jerk
Squat snatch

① Basic posture
Grip it with a hook grip, but don't hold it too hard. Be sure to hook it with your finger.
Make sure it extends firmly from your back to your hips and buttocks.
Keep your spine straight, but be careful not to sledge your back too much.
Do not bend your hips when pulling out. Make sure that the floor is stressed.
Please be careful not to raise it only with the power of your hands.

② Start posture
Do not hold it firmly with your hands, but pull out your chest with your feet.
Keep your back straight with the bar facing your big toe.
The width of your hands should be twice the width of your shoulders.
Squeeze the base of your armpit.

③ First pull
Open the sternum without pulling it up with your hands.
Pull out the upper body of the starting posture to the front of the knee without breaking it.
Keep your hips from rising as you pass through your knees.
When the bar reaches in front of your knees, pay attention to your lower part and thighs.
When the bar reaches in front of the knee, the lower retreat is perpendicular to the floor.
Immediately after passing the bar's knees, lift your upper body and place it in a position where you can push the floor.
Make sure your feet are firmly on the floor.
Put your heels on the floor as much as possible.

④ Second pull
Pull the bar with the power of the inside of the thighs, buttocks, and back. Hold your hand firmly and do not pull it.
Keep your arms straight to prevent the bar from swinging. Do not swing it around with your hands.
Press the floor sharply with both feet. Tighten the trunk and accelerate the bar vertically upwards.
Tension your back muscles and stretch your upper body upwards. At this time, the floor reaction force is transmitted from the sternum to the shoulder.
The floor reaction force stretches your upper body and accelerates the barbell under your chest upwards.
In the position where you push the floor, you feel that your body starts kicking from the position where you lean forward, but in reality, your body pushes the floor when you fall slightly behind the floor. ..
Keep your pelvis up and pull the bar to the center of your body.
The heel is on the floor. After this, the upper body falls back a little, but the lower limbs are exerting force vertically downward.

⑤ Aerial posture and return of elbows and shoulders
When the bar pulled by the force of the inside of the thigh, buttocks, and back accelerates and rises, there is no feeling of weight.
Pass the bar as close to your body as possible.
The kicked leg is floating.
The bar goes overhead.
Place your elbows and shoulders under the bar as soon as possible and prepare to extend your elbows immediately.
When sitting, your knees should be in the same direction as your toes.
The width of the sitting legs is slightly wider than the shoulder width.
Slip under the bar quickly.
The sitting posture is not straight but slightly curved.
Keep your shoulders flexible.
The moment you receive the bar, stretch your elbows firmly to support the bar.

⑥ Final posture
Do not loosen your elbows.
Stretch your chest and stretch from the middle of your back to your buttocks.
When viewed from the side, the arms are behind the ears.
Stop until the down eyes.
The final posture is to align your legs and extend your knees.
When lowering, touch the bar and lower it.

Squat clean (regular type with elbows pulled out outside the knees)

① Start posture
Get close enough to touch the bar lightly on the shin.
Stretch your back firmly.
Relax your shoulders, stretch your chest, and stretch your elbows.
Grip the hand width slightly wider than the shoulder width with the hook grip.
The foot width is the same as the shoulder width.
Tighten your armpits (tighten your latissimus dorsi) and make sure your chest is vertical when viewed from the side.

② First pull
Keep the shape of the upper body in the starting position and pull it out while being conscious of putting enough weight on your legs.
When the bar reaches the front of the knee, be aware of the tension on the lower back and the back of the thigh.
Keep your knees and bar together.
When the bar passes the knees, raise your upper body suddenly and put it in a position where you can push the floor.
Make sure your feet catch the floor.
Keep your heels on the floor.
Open your chest. Place your shoulders on your back.

③ Second pull
Hold the bar firmly and keep your arms straight.
With the pelvis above, pull the bar to the center of your body.
Push the floor sharply and explosively with both feet.
Tighten the trunk tightly.
The upper limbs at the moment of pushing the floor have fallen slightly backward from the vertical.
Make a bar course while pulling your elbows slightly backwards.

④ Catch from elbow return and sinking
Keep both feet off the floor and open to catch.
Turn your elbows back at once and sink under the bar.
With your elbows turned back, stick them forward, rest them well on your collarbones and shoulders, and straighten your back.
Both knees should face toes.

⑤ Stand up
In order to stand up comfortably, be careful not to bend your lower back and put effort into the base of your thighs.


Jerk Technical Guidance

① Start posture
When you stand up, return your legs parallel to your hips.
Stretch your back, stretch your chest, and place it on the bar, collarbone, and shoulders.
Place your center of gravity on the entire sole of your foot to maintain a stable position in an upright position.
Keep your knees straight.

② Subduction
Once your upright position is stable, bend your hips and knees to keep your upper body in shape and sink your upper body with a barbell.
The knee angle is 135 degrees
Pay attention to the center of gravity in the center of the soles of your feet, and be careful not to bend your hips.

③ Push up to the top of the bar
The moment the angle of the foot sinks 135 degrees, both feet sharply and explosively push the floor.
Tighten your core and maintain a firm posture.
The reaction force of the floor is received by the sternum and arms and is well transmitted to the bar.
Stretch your knees firmly.
Awareness to push the bar up to eye level

④ Open the front and rear legs
As the bar begins to accelerate vertically upwards, quickly open your legs back and forth.
Landing is done with the hind legs first and the front legs behind.
Bend your knees slightly with your hind legs so that the weight of the bar does not bend your legs any further.
Step on your forefoot and press the bar while pressing the floor.
Make sure your upper body does not move forward and only your arms do not move forward.
Once you have decided on your elbow joint, push out your shoulder joint.
The lower part of the forefoot should be at least 90 degrees to the floor.

④ Final posture
To align your feet from the front and back open feet, first return from your forefoot.
Support the barbell until the final buzzer sounds.
Do not loosen your elbows.