FuBarbell

Fun day coaching at the TJ’s Master Camp in Novato, CA. Great group of athletes and big thanks to @shirleykefgen for capturing a photo for the day!

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When two worlds collide. #FuBarbell getting some love from the ballet scene with our friend James Mills.

James performs as a professional ballet dancer — having danced for the Boston, Tulsa, Colorado and Smuin Ballets, as well as Infinity Dance Theater, San Francisco Opera, and many regional ballet companies as a guest artist.

According to James, this move is a “double tour en l’air" (two turns in the air).

Sik.

Nothing.

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You just spent two hours throwing heavy weights around. Your first thought is getting beached on the couch. Your last thought is doing abs.

Give your trunk a fighting chance by flipping your workout on it’s head. Try doing your trunk work at the top of the session instead of letting it fall off the end.

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And back by popular demand: Kelly Starrett’s #videogram encore of his epic mix grip 158kg/347.5lbs clean PR.

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In the Olympic squat (aka high bar back squat), a proper rack is formed by having the athlete retract and then elevate the shoulder blades. This prominently exposes the upper traps where the barbell can then rest securely without crushing the spine.

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Zach Rynders 125kg/275lbs power clean.

Having trouble finishing through your second pull? The use of power iterations teaches the body to keep pushing through the platform using the legs. This follow through allows the athlete to continue adding valuable speed onto the barbell. The result? More momentum and time for getting underneath heavy weight. Money.

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The question came up recently of what the rate of descent should be for a squat. Should it be fast with the body dropping into the hole or slow and controlled as you make your way down?

Priority is given to maintaining the (upright) angle of the trunk so the rate of descent should allow for the body to maintain this line of action. Move too fast and the bar might crush you. Move too slow and you’re eating up valuable gas.

Instagram but with 6s video?! I’m in. Come find me on Vine and let’s play :)

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Setting the back into absolute extension before lift off is important for a good connection between the platform and the bar. Think of it this way. If your hips are the generator, then your trunk is your transmission. Any slack in your system will result in energy (read power) being redirected to stabilize this slack.

#FuBarbell #weightlifting #crossfit #crossfitmen #Oly #Olympic #Olympicweightlifting #usaw #snatch #clean #cleanandjerk #technique #inspiration #motivation #instagramfitness #fitspo