FuBarbell

#tbt Circa 2009, back when I was training under Jim Schmitz at The Sports Palace down in South San Francisco, CA.

Photo cred: @jimschmitz

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When you snatch or clean do you ever:

1. Wonder why the bar is so far away from your body?

2. Wonder how to bring the bar into your hips?

3. Catch/lose the bar out front?

If you said yes to any of the above, you could be at fault of not sweeping/shifting the bar in towards the body.

To remedy this, proper use of the lats as the mechanism for pushing the bar into the body must be employed.

Andrea Searby PR clean&jerk at 173lbs/79kg. Getting after it.

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Hanging out at the #SanFranciscoCrosSFit Movement and Mobility Seminar with the one and only Kelly Starrett. I’ve attended over a dozen of these seminars with Kelly and his talks just get better every time and the jokes get funnier too.

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Saturday #FuBarbell fun.

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Keeping the shoulders in line with the hips and over the heels allows for a more powerful drive up against the bar and a more efficient bar trajectory. Stay stacked.

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Wishing Lisa Rendic best of luck as she gets geared up for The 2013 #Reebok CrossFit Games! Lisa will be competing in the 40-44 Masters division next week down in Carson, CA.

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Complexes are a great way to aide in developing strength and a technical feel for different positions throughout the movement.

While a snatch and clean can be over in just a second, performing a complex like this one (snatch pull + hang snatch + overhead squat) can have you hanging on to a barbell for over 20 seconds at a weight that’s potentially a large percentage of your max.

Stacking the body over the feet to where the barbell also drops a straight line down through the mid foot allows the joints and surrounding musculature to function with the most mechanical efficiency.

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In the (squat) clean, the weight is ideally met at it’s apex of travel before riding with it down into the hole.

Dropping out to the bottom without first having secured the bar can cause the barbell to crash down onto the shoulders and destabilize the system.

Notice also in the video, when meeting the bar above parallel, this act offers the athlete the advantage of gathering some eccentric load which can then be used to turn him/herself around out of the squat. Weightlifters will refer to this as catching the bounce.