FuBarbell

Awesome day down at CrossFit Roseville talking, teaching, and having discussions about weightlifting and even philosophy? The more I teach, the more I learn as a coach. Thank you everyone for spending your Sunday and hanging out with me!

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The third pull.

Purpose:

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1. To transition underneath the bar.

2. To move the arms from a loose pulling grip to a locked out pushing grip.

3. To meet the bar at the appropriate level (aka awareness of bar position in space).

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Credits: @wuchuanfu @jwerba @iamjwjw @polovnikovvasiliy @kallpacrossfit @fuerzacrossfit

#usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

The second pull.

Goal:

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1. Delivers power to the bar using hips and legs.

2. Continues upward trajectory of the barbell.

3. Maximize height of the barbell.

Bonus:

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1. Many athletes cut the pull short in an effort to dive into the hole. All things being equal, how high you can drive the bar will be the limiting factor in how much weight you can lift. Maximize the height and give yourself more time to get under the bar. Aka, finish your pull.

The first pull.

Purpose:

1. To transition the bar past the knees.

2. To set the bar up at the party (second pull).

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3. To ensure good use of the legs to move the system up.

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I didn’t realize the video yesterday would pull such a positive response! There were some requests to SloMo the video so here you guys go. A couple tips for this trick:

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1. Build slow. Start with no weight and build a 10lbs plate at a time.

2. Kneel about 6”-8” away from the box otherwise you might clip your feet on the landing.

3. Goal is to get the hips open! You won’t be able to realize your power if the hips stay muted on this exercise.

Have fun!

Working on some jump training to aide in explosiveness. First time testing this exercise out.

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

One of Prof. Edison Carriel’s junior girls (17 y.o.) demonstrating good use of her legs while snatching an easy 75kg/165lbs off the blocks. Note that the knee position isn’t fully vertical to allow a continuous push through the floor and a synergistic use of hamstrings, hips and quads. This young lady lifts out of the Olympic training center in Guayaquil, Ecuador.

#FuBarbell #KallpaCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

#tbt Last Thanksgiving in Hawaii with the crew at @crossfitoahufamily along with Dmitry Klokov (@klokovd), Vasily Polovnikov (@polovnikovvasiliy), Nikita Durnev (@nikita789) and Yasha Kahn (@yashakahn). A very unforgettable experience!

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