FuBarbell

Bringing the bar into the hips is arguably one of the most difficult transition to make in weightlifting. This is the point where athletes will fall apart by either rushing the transition (bar contacting low on the thigh) or chasing the bar with their hips (keeping the bar out front). And yes, Kelly Starrett is about to PR his legendary mix grip clean at 158kg/347.5lbs.

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The Olympic squat (aka high bar back squat) should closely mimic the receiving position found in the snatch — with the slight variance due to bar placement.

Key points of performance are:

1. Bar racks across the traps

2. Feet are rotated out 5-20 degrees

3. Hips are open to maintain stability of the hips and trunk

4. Range of motion is prioritized with a verticalized torso

5. The body sits down to the limits of ankle, knee and hip flexion

The transition at the level of the knees is critical giving the athlete access into loading their hips and hamstrings for an aggressive finish during the second pull. This point also offers the least mechanical advantage which is why beginners have difficulty negotiating this position.

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Saturday morning snatch sesh. Keep it close. Stay efficient.

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Why be part of a team or train with others? The list is extensive, but my top 3 are:

1. Training with athletes that are above your skill level makes you better.

2. Working with a team lends accountability and motivates you to perform your best.

3. The bonds and friendships that are forged through sweat and effort are everlasting.

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Inaugural #FuBarbell IG video! Getting some work done on a Thursday afternoon: back squat heavy single at 116kg/255lbs.

If you couldn’t tell (check out where I get stuck), getting the hips open as you recover out of the hole stabilizes the torso allowing energy to continue driving up through to the bar.

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Body trajectory dictates bar trajectory. To allow the barbell to continue to travel back over the base of support, the shoulders must finish back and out of the way.

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In coaching, we want to try and provide cues that will address multiple issues at one time. Being that there are 1,001+ things to remember, simplification of technical processes will free up mental and physical capacities resulting in improved performance.

The flip side is that cues are just that — cues — and should address technicalities from a foundation of understanding bridged between the coach and athlete. I would yell “magic unicorns” if it got my athletes moving the way I want to see them move.

Thank you CrossFit Proper (@crossfitproper, @charisseskye) for inviting me down. Great seminar with great folks and PRs all around!

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In the Olympic squat (aka high bar back squat), a proper rack is formed by having the athlete retract and then elevate the shoulder blades. This prominently exposes the upper traps where the barbell can then rest securely without crushing the spine.

#FuBarbell #weightlifting #crossfit #crossfitmen #Oly #Olympic #Olympicweightlifting #usaw #snatch #clean #cleanandjerk #technique #inspiration #motivation #instagramfitness #fitspo