FuBarbell

We had a large response from last week’s post on the split snatch/clean from athletes interested in trying out this variation of movement. Here’s a video demonstrating the footwork involved in pulling under the bar.

Points of consideration:

1. The first and second pull are the same.

2. The third pull is essentially like your split jerk but with a longer and deeper base.

3. Because of the longer base, the split is also more forgiving of potential form errors.

Our first platform was rescued house siding that had been abandoned for recycle and held together by duct tape. It wasn’t much, but it was ours.

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Fun highlight from the weekend: Rachel Lim at 135lbs/61kg BW setting a lifetime PR clean&jerk at 183lbs/83kg. Not bad at all if I do say so myself.

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Position is king in weightlifting. Being shifted forward or back just one degree will have a direct result on where that bar will go. An observation as I work with many newly initiated weightlifters is the body’s unawareness of how to navigate to key points of the pull consistently making for equally inconsistent bar paths and often frustrating practice sessions.

Day 2 hanging out with CrossFit Kendall complete!

Highlights for the day?

1. Athletes ready and dialed to learn the ins and outs of Olympic-style weightlifting and weightlifting technique.

2. Cuban food is bomb diggity.

3. Cuban coffee is even better!

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Day 1 down at CrossFit SoFla in Ft Lauderdale, FL complete! Fun and warm group of athletes with some really amazing lifting skills. Miami, here I come…

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Yes, @MrsMobilityWOD is #jacked and #legit.

www.FuBarbell.com/Gear

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Bottom position leaving you a little bummed out? Something to consider for my master athletes and/or mobility challenged friends is the underutilized (under appreciated) split snatch/clean. This style of movement was commonly used up until the early 70s until the more efficient squat style came on the scene mesmerizing people with its flashy dance moves. Although the returns can be high, squatting places extreme demand on mobility in key corners of the body while the split can offer up similar returns while keeping your trunk upright like a pillar of strength. Yours, always, for consideration.

Working on cleaning up my clean. Missed 88kg/193lbs for the last 2 weeks, but this week was much closer. Going to try a few strategies on shoring up that receiving position so the bar doesn’t keep melting off my rack.

#FuBarbell #USAWeightlifting #USAW #weightlifting #crossfit #crossfitgirls #crossfitmen #Olympic #Olympicweightlifting #snatch #clean #cleanandjerk #technique #inspiration #motivation

Did a podcast with the boys from @barbellshruggedpodcast yesterday. They showed me a cool little warm-up they do with their athletes to teach them the feel of bringing the bar into the power position called the Thacker method — named after Justin Thacker from The Lab in St. Louis, Missouri.