The Kaz Bar Drill

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A Comprehensive Guide to Mastering Weightlifting

The Kaz Bar Drill is a specialised weightlifting exercise designed to enhance strength and improve technique for beginners. Utilising a unique barbell known as the ‘Kaz Bar’, this drill focuses on promoting proper form and maximising lifting efficiency. The Kaz Bar Drill is renowned for its effectiveness in targeting key muscle groups, making it an essential component of any serious weightlifting regimen. Whether you’re a novice or an experienced lifter, the Kaz Bar Drill offers a challenging yet rewarding workout experience.

Step-by-Step Progression

The exercise begins from the ground floor and finishes with an overhead warm-up. Here’s the step-by-step progression:

Snatch Wide Grip Bar Drill:

  • A: RDL: The bar needs to touch the ankle with straight knees and straight arms.
  • B: High Pull (Scarecrow): Start from straight arms and knees from hips and pull to under your chest, elbows towards the ceiling at shoulder level.
  • C: Muscle Snatch: From sternum (below chest).
  • D: Overhead Squat (OHS): Sit as low as possible with slow movement.
  • E: Press Behind Neck: Execute strong lockout elbow.
  • F: Good Morning: Bend knees 10 to 15 degrees, shoulder level should be level with the knee level.
  • G: Half Squat Pause and High Jump: Back to the half squat again with pause.

Kaz Bar Drill for Clean (Narrow Grip):

  • A: RDL: The bar needs to touch the ankle with straight knees and straight arms.
  • B: Bend Over Row: Start from kneecap to sternum (under chest), elbows move upward to the ceiling.
  • C: Muscle Clean: From hips to collarbone shoulder (needs to be very close to body and do not act like T-Rex).
  • D: Elbow Rotation: The bar needs to be in front squat position and one elbow holds the bar tight with elbow pointing to the ground and the other arm rotating on tip of fingers and elbow pointing up to the ceiling. Make sure the bar does not move and elbow alternative smooth movement.
  • E: Thruster: From half squat position hold and after extension of the knee push the bar overhead by using the momentum built up from front squat.
  • F: Split Jump: Bar position at the back of the neck and should bend both knees at the same time. Front foot should be visible from lifter’s eyes over knee with vertical shin and back leg needs to be bent 45 degrees and back feet on all 5 toes.
  • G: Bar Rotation: Needs to be as same as split jump but back knee should be bent 90 degrees and look forward when bar rotating 180 degrees, bar should end at the front of lifters and change the leg.
  • H: Bar Overhead Lock: The elbows need flexion and hold bar tight and let it go to the tip of fingers.

Bar Drill Order:

  • Session 1: 15kg x 2 x 5
  • Session 2: 15kg x 2 x 6
  • Session 3: 15kg x 2 x 7
  • Session 4: 15kg x 2 x 8
  • Session 5: 15kg x 2 x 9
  • Session 6: 15kg x 2 x 10
  • Session 7: 20kg x 2 x 5
  • Session 8: 20kg x 2 x 6
  • Session 9: 20kg x 2 x 7
  • Session 10: 20kg x 2 x 8
  • Session 11: 20kg x 2 x 9
  • Session 12: 20kg x 2 x 10

You can add weights if you want in order of session one to six.

Warm-Up

Before starting the drill, it’s crucial to properly warm up. This prepares your body for the intense workout ahead and helps prevent injuries. The warm-up should include light cardio to increase your heart rate and dynamic stretches to loosen up your muscles.

However, time efficiency is crucial in many scenarios. If you’re pressed for time and need a quick warm-up before getting down to business, the 2-round bar drill is an excellent option. This drill allows you to warm up all the necessary joints, ligaments, and muscles required for Olympic weightlifting in less than five minutes. It’s a great way to ensure your body is prepared for the intense physical activity of weightlifting, even when you’re short on time. Remember, a proper warm-up can help prevent injuries and improve your overall performance. So, even when time is tight, don’t skip this important step!

By following this guide, you’ll be well on your way to mastering the Kaz Bar Drill and improving your weightlifting technique. Remember, consistency is key in seeing progress, so stick with it and you’ll see results over time.

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