FuBarbell

When your quadz cast a shadow over your knees. That’s the #quadlife. @wuchuanfu @jamiejoyce2

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

Coach Wu (@wuchuanfu) demonstrating the clean “fa li la” (panda pull) using the quads to push the bar up and lats to finish the extension. The Chinese use this exercise to develop tempo, timing and gauge momentum on the barbell. @iamjwjw

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

Coach Wu (@wuchuanfu) demonstrating loading of the quads and coordinating the lats through the first pull.

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

Starting Sunday with a 8kg PR on my back squat with 131kg/288lbs on the bar thanks to Coach Wu (@wuchuanfu)! Squatting over 300lbs feels within reach again. @iamjwjw

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

Coach Wu (@wuchuanfu) in the house at Torrance CrossFit (@torrancecrossfit)! Getting the day started with some introductions. Cameo by Jaime Hagiya (@jamiejoyce2). Great to see her on the mend and back in action!

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

Coach Wu (@wuchuanfu) has officially landed in LA! I’m on my way down to meet up with him now. This is going to be a great week for everyone involved. But without further ado, here’s the last piece of the Chinese methodology Back Squat series by Jonathan Wong (@iamjwjw).

Tempo:

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The tempo (or movement rhythm) which an individual performs the Back Squat is critical to skill and strength transfer to the Snatch and Clean & Jerk.

Week 4 of practicing the lat sweep + quad extension. The coordination of the two is coming along quite nicely. This is 73kg from the blocks which would be a PR for me. The timing of the lift still needs to be better to make the extension smoother, but I’ll take this for now.

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

Just spent the morning with Dave “the God Father” Spitz and @kellystarrett at CalStrength (@cal_strength) this morning for their team morning session practice. Dave’s a wizard when it comes to engineering a plan of attack for his team.

Looking for a way to add some structured weightlifting to your week? Check out The Barbell WOD (@thebarbellwod) and see what all the cool kids are talking about. @moormanlifter @robblackwell @hisakaflockaflame @shathemonsta @_nicole_lim @jwerba @colleenfotsch @strength_geek @paddygriffin

Do you know how to leverage your body? Or, in other words, which style of pull is better suited for you? Before we begin to explore these topics on a deeper level, Lester Ho (@lesterhokw) is here to lay a foundation and plant those seeds of thought.

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“SAME LEVERS, DIFFERENT PULL

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Levers determine how the weighted develops force and moves around the bar in the most efficient and effective manner. Understanding the length of your levers and how they relate to each other is as important as understanding how to use them.

Coach Wu (@wuchuanfu) working up to 107kg for a triple in 15min during his seminar in Malaysia. Even with little time to train these days, Coach Wu has motor patterns that are deeply practiced and understands how to use his body efficiently.

Coach Wu will be in the states this Friday. Looking forward to hanging out with him and continuing to learn about Chinese weightlifting methodologies in person. Last chance to sign up for Coach Wu’s seminars in LA (@torrancecrossfit, @danielsan, @jamiejoyce2) and SF (@unitedbarbell, @jwerba, @verymiao).