FuBarbell

Front rack making you uncomfortable? Not entirely sure where the bar should rest and be supported?

3 Points of Performance for a better rack involve:

1. Supporting the bar above the chest and behind the meaty landmark of the shoulder.

2. Actively resisting the depression of the barbell to avoid cutting off air and circulation.

3. Keeping the hands loose and elbows up and active to maintain body positioning.

To get a feel for proper bar positioning, Zombie squats can be employed help develop this sense of awareness for athletes.

Kickin’ off 2014 with the first seminar at Morgan Hill CrossFit. Thanks, crew, for spending the day with me geeking out on Olympic-style weightlifting. It’s been a very fun day.

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique

Who wore it better? Kelly Starrett (@suppleleopard) or Jackie Perez (@jackie585). Having some fun in between sets.

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique #strongwomenarebadass #alwaystimeforsilliness

Courtney Walker (@walkercourtney5) clean&jerks 83kg/183lbs and cleans 88kg/193lbs at 57kg/125lbs. Awesome sauce.

#FuBarbell #TheTrainingPlan #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique #strongwomenarebadass

Many of you asked what my favorite drills were to reinforce the timing/feeling of meeting the barbell in the snatch/clean. It largely depends on what I see is going on and why I feel the athlete is just diving into the hole — so there is a bit of trial and error.

Some common drills to help reinforce the timing/feeling of meeting the bar weight overhead are:

1. Muscle Snatches

2. Drop Snatches

3. Snatches from various hang positions

When initially learning how to full snatch/clean, many new lifters will loosely dive into the hole and count on the bar being in balance with their bodies. Learning how to meet and fix the bar before sitting to depth will not only make the transition into the bottom smoother, it will also prevent the bar from crashing down into the rack. A smooth and seamless transition from the point at which the bar is fixed and then ridden down into the bottom should be of primary focus.

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique

2013 has been an exceptional journey in exploring barbell manipulation. I would say the majority of the coaches I had the pleasure of spending time with along with my personal coaching influences in the USA have all taught what we consider a classic “S” pull in weightlifting where the bar trajectory sweeps in and out before looping overhead or onto the shoulders.

My holiday officially ends this weekend. It’s been nice unwinding till the new year. Back on the road starting next weekend. 2014 here I come!

Photo cred: Chalk Monkey Photography

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique

TK is one of our favorite brand of go-to knee sleeves. But, as those who have used these can relate, can take quite a bit of wrangling to get on and sometimes at the cost of tearing the sleeves. So, @hanagrams, has come up with a clever method of how to efficiently get these on with no fuss. I’m pretty sure we set an unofficial world record today. Skillz.

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique

Coach Zygmunt Smalcerz (WL resident team coach at the USOTC), demonstrates his method of introducing weighted squats to youth by loading a weight belt between the legs and squatting on top of a pair of boxes. Interestingly enough, weightlifters will also employ this as a strategy to maintain squat strength when injury, or otherwise, prevents them from racking a bar on their bodies.

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique