FuBarbell

The “Bottom-Up” set-up.

This technique in establishing starting position allows the athlete to utilize the barbell as leverage to wind the back up — generating tension, removing slack, and allowing the lifter to set the shoulders into a good position before taking off.

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Annie Thorisdottir sequence of a 133lbs/60kg snatch.

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Extra! Extra! Read all about it!

Go check out: blog.hella-life.com/ for my latest article on Olympic Lifting Program Design.

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Think of a number of where you feel that your lift starts to breakdown. If you’ve any spent time diagnosing your own movement, then you probably also have a pretty good idea what happens — you come onto your toes, bar swings way out, jumping forward to catch the bar. Most athletes that come to me are also pretty savvy that way.

It’s Sunday; and while others like to do brunch, the ladies of #FuBarbell like to get together and #squat!

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#FuBarbell Saturday crew throwing up some weights this afternoon!

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Kelly Starrett sequence of a 134kg/295lbs power clean. Kelly uses a mixed grip cleaning and racking technique due to an old wrist injury. Epic.

Want to see the man in action? Go check out www.Facebook.com/FuBarbell to watch the video!

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For many of us veterans in the CrossFit scene, we’ve danced this dance before with 12.4. This week’s open cleverly combines two classic CrossFit benchmark WODs Karen and 30 muscle-ups. If this wasn’t bad enough, to bridge the gap between the two efforts are 90 double-unders.

Are you…

Feeling disconnected in your jerks?
Pressing/grinding out the lockout?
Slow getting under the bar?

Try some “open palm” jerks at lighter weight to be sure you’re not over tensioning against the barbell. This technique will allow you to better express your legs and allow the arms to follow through and drive you underneath the barbell. (Warning: open palm to start and then close your grip as you lock out your elbows)

There will come a time in a weightlifter’s career where their lifts start to stall and PRs are fewer and far between. Welcome to Intermediate Land — where you snatch, snatch and snatch some more for maybe a kilo or two of improvement every now and then. Improving technique, increasing volume, and adjusting intensity are all ways to manipulate a program to further enhance physiological adaptations and promote positive stress, but this all takes time and a basic knowledge of periodization to tweak properly. So how does one still learning the ropes of proper programming punch through the walls of plateaus?