FuBarbell

Want to know how you recruit your body? Perform the lift as slowly as you can and your technique will express itself.

Doing some slo-Mo lifting for a photo shoot couple weeks ago with CodyApp (@codyapp).

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OTC resident coach, Zygmunt Smalcerz, teaching an “elbow out” position during the first pull of the lift. Keeping the elbows pointed out to the sides will:

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1. Increase engagement and activation of the lats.

2. Keep the bar close to the body during the pull under (3rd pull) phase of the lift.

3. Allow the arms to stay more relaxed.

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Scrolling through some footage from my trip this Spring to Ecuador where I got to hang out with some of the junior women at the Olympic training hall in Guayaquil. The hall was packed with roughly 20-30 girls that cycled through that afternoon and into the evening. I was told that weightlifting was typically a sport engaged by youth from less affluent portions of town. The youngest girl that came through there was 8 while the oldest was 17.

Feels great to be able to “get after” some weight again. Now that this new technique is feeling more natural, the brain can shut off letting the body “just go”.

Finishing off this snatch session with an easy peasy 67kg/147lbs double off the blocks. Few more weeks off the blocks and time to start taking this off the floor.

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Week 6 of practicing the lat sweep + quad punch. The positions and movement are becoming more natural allowing the speed to progress naturally. I missed this power clean at 83kg/183lbs, but I am pretty pleased with the way the coordination of the lift is coming together under this new technique.

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Recent fascination with the Chinese fast pulls (aka panda pulls) has all the kids trying this new move out on the dance floor. I know because I’ve been getting tagged in a lot of the posts.

The Chinese use this exercise to time the extension; and for them, is the closest move that mimicks the actual lifts.

Here are a few things to keep in mind should you choose to give this movement a whirl:

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1. Keep the bar close. You should have the feeling that you are able to just snatch/clean the lift after the extension.

Coach Wu (@wuchuanfu) asks the seminar participants a question, “Of the two movements I just did, which one do you think is faster and why?” @iamjwjw

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Thoughts?

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Coach Wu (@wuchuanfu) demonstrating depth jumps to train reaction time and explosiveness of the quads along with finding balance and support in the landing position. How you land during these jumps is an indicator of what position your body will default into when you snatch and clean.

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Coach Wu (@wuchuanfu) snatching 120kg/264lbs at a bodyweight of 70kg/154lbs. With very little time to train these days, he says he hasn’t attempted a weight this heavy in five years. Still very smooth.

#FuBarbell #ChuanfuTraining #ArtOfPower #PushmoreCrossFit #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness