LIFT FOR POWER
Use Gemili’s favourite lifts and his technique advice to get stronger and faster than ever
The biggest thing for me was feeling confident with the weight. If you’re cleaning 135kg then you need to go in there with speed and good technique. Your back has to stay straight, you need to keep the bar close to your body. I practise hang clean shrugs, so just the first movement, with a heavy weight so when I reduce the weight I’ve got the confidence that I can lift the weight in a full clean. If you go for it half-heartedly you’ll get half a lift.
I do variations of squats - quarter squats, speed squats, single-leg squats. Single-leg squats I like because it helps work your core. You’re not going really deep but it’s deep enough to feel it. And you have to make sure your back stays flat and doesn’t curl forwards. It’s about being slow and controlled and going to your limit without compromising your form. It’s not about how heavy you go – it’s about working the right muscle groups with the right technique.
Don’t just drop the bar on your chest and bounce it back up. It’s about controlling the weight. Benches are important because it’s your upper body where your power comes from. I never used to bench at all but this year I’ve made big improvements. It’s important not to get too big because that can restrict your movement, but if you can swing your arms powerfully then you can run faster.