FuBarbell

@slagatron_ asks:

How do you prevent your chest from dropping and the hips not remaining under the shoulders as you come out of the bottom of a heavy back/front squat or a heavy clean?

Assuming things are looking good at the lighter weights, we can assume that the athlete has already been addressing any mobility and flexibility issues that would limit him/her from being in a good position.

Bryan Diaz, 2012 CrossFit Games competitor, exhibiting a strong starting position in his snatch.

Bryan finished strong in the South Central Region. We look forward to watching his journey towards the 2013 Games!

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Matt Chan (@matt1chan) sequence of a 93kg/205lbs snatch. Still well within Matt’s ability, he’s taken a step back to rebuild his positions as he regains strength and confidence from knee surgery.

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The Banded Snatch. This is a great drill for increasing awareness and speed of the 3rd pull under the bar.

To set-up: Attach a set of mini bands to the ends of a barbell and anchor the other end down with a pair of dumbbells. The band should come onto tension at the peak of the second pull at the point of transition to the third pull — this would be at the level of the sternum for the snatch and at the level of the belly button for the clean.

Coach @carlpaoli said this would make me go faster.

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Passing through the level of the knees right before entering the 2nd pull, when performed correctly, will allow a lifter to start engaging and loading the hips and hamstrings for a more effective finish.

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Denmark’s Frederik Aegidius, winner of 2012 European Regionals, sequence of a 93kg/205lbs snatch.

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The “Top-Down” set-up.

This technique in setting up uses the barbell as leverage to wind-up and create tension in the back. Athletes utilizing this method to establish starting position will often also “pump” the hips to fire up the hamstrings before winding down into the starting position.

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Thank you to everyone for being so involved this this community. I try my best to answer everyone’s question as it passes my feed.

I would like to start answering questions so everyone can learn. If you have one you’d like to share, please do the following:

1. Take a photo

2. Pose your question

3. @DianeFu

4. #FuBarbell

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@spencernix exhibiting a strong finish at the top of his second pull.

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