FuBarbell

Elisabeth Akinwale (@eakinwale) sequence of a 98kg/216lbs clean&jerk.

This sequence was taken in the warm-up room at The Arnold this past March. Elisabeth competes with Team MDUSA.

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Having a solid set-up establishes a strong starting position to enter the movement. This reduces the chance of needing to make compensatory adjustments as you move along the way.

To set-up:

1. Feet underneath hips.

2. Hook-grip.

3. Shoulders over the bar with the hip crease above the level of the knees.

4. Extend and brace the back.

5. Elbows out.

6. Chest up.

7. Knuckles Down.

8. Hips open to the arms.

9. Eyes to the horizon or higher.

10. Barbell lines up over the base of the toes.

What happens when one weightlifter (@holleymangold) sees another weightlifter (@kendrickjfarris) at University Nationals? A whole lot of silliness!

Such a great photo — made me smile. Had to repost!

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#FuBarbell just got a new toy. Can’t wait to start shooting some photos and videos from profile!

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@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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