FuBarbell

OTC resident coach, Zygmunt Smalcerz, teaching an “elbow out” position during the first pull of the lift. Keeping the elbows pointed out to the sides will:

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1. Increase engagement and activation of the lats.

2. Keep the bar close to the body during the pull under (3rd pull) phase of the lift.

3. Allow the arms to stay more relaxed.

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

Scrolling through some footage from my trip this Spring to Ecuador where I got to hang out with some of the junior women at the Olympic training hall in Guayaquil. The hall was packed with roughly 20-30 girls that cycled through that afternoon and into the evening. I was told that weightlifting was typically a sport engaged by youth from less affluent portions of town. The youngest girl that came through there was 8 while the oldest was 17.

Feels great to be able to “get after” some weight again. Now that this new technique is feeling more natural, the brain can shut off letting the body “just go”.

Finishing off this snatch session with an easy peasy 67kg/147lbs double off the blocks. Few more weeks off the blocks and time to start taking this off the floor.

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

Week 6 of practicing the lat sweep + quad punch. The positions and movement are becoming more natural allowing the speed to progress naturally. I missed this power clean at 83kg/183lbs, but I am pretty pleased with the way the coordination of the lift is coming together under this new technique.

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Recent fascination with the Chinese fast pulls (aka panda pulls) has all the kids trying this new move out on the dance floor. I know because I’ve been getting tagged in a lot of the posts.

The Chinese use this exercise to time the extension; and for them, is the closest move that mimicks the actual lifts.

Here are a few things to keep in mind should you choose to give this movement a whirl:

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1. Keep the bar close. You should have the feeling that you are able to just snatch/clean the lift after the extension.

Some coaches like to get their athletes out on a platform right away while others prefer to spend some time getting their athletes up to speed before adding in the pressure of a competition.

Regardless of which camp you fall into, competing places you in a position to discover your potential. This altered state is hard to recreate during day-to-day training in the gym.

Did a quick little photo shoot with the fellas @codyapp early this morning before heading back to San Francisco. Fun way to wrap up my weekend in Seattle!

Video cred: @paosanchez

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Seattle is a wrap! Another fun day with another fun crew. It’s been great going around getting athletes to open up their minds about movement and start thinking about weightlifting in a different light. Thank you to everyone who attended today and for sharing this experience with me!

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Full house today at King CrossFit! New concepts were shared, practiced and then applied. Some great movement happened and what a fun group of athletes to be around. Thanks everyone for coming out today. You guys get me so pumped up!

#FuBarbell #KingCrossFit #ReebokONE #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #instagramfitness