Chad Vaughn

Have you ever done this? . Shout out @kerem.gunbulut - hope you’re feeling better. @olychad with the collaboration education!

Mobility Monday If you struggle to reach depth or stay comfortable in the bottom of a squat, your ankles are often the limiting factor. This is one of my go-to combinations to improve ankle mobility, control, and awareness in end range. 1️⃣ Guided ankle rocks Focus on driving the knee forward and slightly out while keeping the heel down and torso stable. Control each rep and spend time in the end range. 2️⃣ Goblet squat ankle stretch (heels elevated) Use as much elevation as needed to sit comfortably in the bottom. Shift side to side, continuing to drive the knee over the toe and explore the position. The goal isn’t just range — it’s learning how to control and use it in positions that actually carry over to your lifts. Perform 2–3 rounds as part of your warm-up or between sets. Simple. Effective. Repeatable.

Watch the knee extension. If you’re not fully finishing through the legs, you’re limiting how much time you have to move under the bar. Use drills like a snatch pull + snatch from the hip to build awareness and improve full extension. Small changes here can make a big difference. @atginsta

@saquon is one strong athlete! 😳😳 . Shout out @olychad for the collaboration education!!

Mobility Monday Mobility isn’t just about stretching — it’s about control through range. Here I’m working on hip stability, range, and comfort through movement, not just holding positions. The barbell is a huge part of training, but sometimes stepping away from it allows you to build the positions you actually need for it. If your hips feel tight, restricted, or inconsistent in the bottom of your lifts, this is a great place to start. These are the kinds of things I build into my athletes’ training inside my programs.

Want to clean like @oliviareeves.71 ?? Here’s some technique tips & drills! . Shout out @olychad for the collaboration education & @torokhtiy_media for the amazing video of Olivia!

Mobility Monday Not everyone will jerk their greatest weights with a squat jerk. But by working toward the mobility, stability, and skill required to perform one, you can greatly improve your overall Olympic lifting ability. A good place to start is with jerk grip overhead squats. Find a starting point with your hand width and heel elevation that allows you to sit comfortably and solidly in a full squat. Perform 2 reps per set with a 5–10 second pause in the bottom, and gradually reduce heel elevation and adjust grip width as mobility improves. You can also add mobility work between sets to help improve the position. One effective option is the T-spine box stretch, which helps open the shoulders and upper back for a more stable overhead position. Small improvements in mobility and positioning like this can make a big difference in your lifts over time. @atginsta

Jerking from the fingertips isn’t wrong. It can improve front rack connection and reinforce that the jerk is driven by the legs, not the arms. If you struggle with front rack mobility or press your jerks early, try this variation.

Are you going to take the #hangcleanchallenge - use the # and @olychad and I may use your video in a future technique breakdown video!! . Shout out @chenghui.xu_ for the opening stitched video!

Mobility Monday The ability to press from behind the neck in the bottom of a squat can be a game changer for your Olympic lifting. Even if this feels impossible right now, you can still benefit a lot just by working toward it. Start by elevating your heels as much as needed so you can sit comfortably and solidly in a full squat and try pressing from there. If that works, gradually reduce the elevation across sets, workouts, or weeks. If you still can’t press from the bottom even with elevation, start from a higher position like a chair or even from standing. Also consider adding a mobility drill between sets such as the floor pec stretch to help open up the shoulders. To perform it, lie face down and position the arm you want to stretch with the elbow bent around 45 degrees. Place the opposite hand in a push-up position and use it to gently rotate your body into the stretch while aiming to keep the shoulder of the stretched arm on the ground. Perform 5–10 reps per side, holding the final rep for about 10 seconds. Small improvements in mobility and positioning like this add up over time and can make a big difference in how stable and comfortable your overhead positions feel. These are the kinds of details I often build into my athletes’ training inside my 6-Week Reset, which I’ll be opening again this week.

125kg Snatch — National Masters 2019 One way I like to think about the snatch is separating the lift into intentional actions and automatic actions. Intentional (Floor → Hip) This is where you apply purpose and control. • Initiate with tension and maintain your back angle • Keep the bar close as it passes the knees • Drive hard from the knee to extension and make solid contact at the hip Automatic (Pull Under → Catch) Once the bar leaves the hip, things happen fast. • Knees and elbows bend together as you move under the bar • Arms lock out as the body descends into the squat • The legs absorb the load and you stand to finish The goal is simple: Make the intentional part strong and precise, so the automatic part becomes reliable. If the automatic positions aren’t showing up the way you want, that’s where drills come in—pause squats, pull-unders, overhead work, etc. The lift can get very detailed, but it should still feel simple when it happens. Vid cred: @gryphonstrength

I love them all.. but the quad focused lunges are my favorite (keep the back step short and aim to finish with the front knee beyond the front toe).