FuBarbell

Keeping the shoulders in line with the hips and over the heels allows for a more powerful drive up against the bar and a more efficient bar trajectory. Stay stacked.

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Wishing Lisa Rendic best of luck as she gets geared up for The 2013 #Reebok CrossFit Games! Lisa will be competing in the 40-44 Masters division next week down in Carson, CA.

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Complexes are a great way to aide in developing strength and a technical feel for different positions throughout the movement.

While a snatch and clean can be over in just a second, performing a complex like this one (snatch pull + hang snatch + overhead squat) can have you hanging on to a barbell for over 20 seconds at a weight that’s potentially a large percentage of your max.

Stacking the body over the feet to where the barbell also drops a straight line down through the mid foot allows the joints and surrounding musculature to function with the most mechanical efficiency.

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In the (squat) clean, the weight is ideally met at it’s apex of travel before riding with it down into the hole.

Dropping out to the bottom without first having secured the bar can cause the barbell to crash down onto the shoulders and destabilize the system.

Notice also in the video, when meeting the bar above parallel, this act offers the athlete the advantage of gathering some eccentric load which can then be used to turn him/herself around out of the squat. Weightlifters will refer to this as catching the bounce.

Day 2 of TJ’s Master Camp with Coach B (@mikeburgener) in the house! Do I make a good Vanna White?

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Fun day coaching at the TJ’s Master Camp in Novato, CA. Great group of athletes and big thanks to @shirleykefgen for capturing a photo for the day!

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When two worlds collide. #FuBarbell getting some love from the ballet scene with our friend James Mills.

James performs as a professional ballet dancer — having danced for the Boston, Tulsa, Colorado and Smuin Ballets, as well as Infinity Dance Theater, San Francisco Opera, and many regional ballet companies as a guest artist.

According to James, this move is a “double tour en l’air" (two turns in the air).

Sik.

Nothing.

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When you clean, do you have:

1. Slow elbows?

2. Bruises on your collar bone?

3. Catch the bar low against your chest and push it up into the rack?

If you said yes to any of the above, you need to relax your grip during the rack delivery to facilitate more speed around the bar. Learning how to release the grip to meet the bar in the rack can be practiced and drilled with an empty barbell until the athlete becomes comfortable with the maneuver.