FuBarbell

The low back is one of the weakest links in the body — especially if you consider it’s role in both structural support and extension in weightlifting. This is something athletes that have attended a seminar with me hear me harp on when we start to discuss programming considerations. Last weekend, I picked up another neat low back training exercise from @nikita789 during the Russian WL seminar: The Superman GHD Hold.

There are three popular types of starting positions for you and your athlete to explore. All of them with various benefits for the athlete.

Coach Wu (@wuchuanfu) is currently at a training base in China with a few of his lifters that will competing at the 2014 Commonwealth Games. The Chinese national team sees about 12 workouts a week divided between morning and afternoon sessions. This allows the appropriate amount of time to move these athletes professionally up the ranks.

REPOST FROM @jameskusama: “Less then four years ago, I did not possess the strength nor skill to catch 225#. Now, I can use 225# for EMOM pieces with fun barbell complexes like this.

Could not have been more lucky to have started with a coach like @dianefu to lay the proper ground work for me. #blessed #tbt #crossfit #oly #smartcoachesmakeallthedifference”

Fun podcast with Derek Harju of @squatsandespresso! To check it out, head to:

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The website: http://squatsandespresso.com/2014/07/01/squats-and-espresso-diane-fu/

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SoundCloud: https://soundcloud.com/squats-and-espresso/squats-and-espresso-diane-fu

Nikita Durnev (@nikita789) jerking an easy 110kg for a double. Very proficient in the way he lifts, Nikita’s movement is one of my favorites to watch.

#FuBarbell #RussianWeightlifting #weightlifting #crossfit #crossfitgirls #crossfitmen #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Each week Coach Wu (@wuchuanfu) spends time with me chatting about Chinese WL philosophy. Now a coach of the Singaporean national team, he lifted as part of the Chinese national team during his competitive career having a best snatch of 157kg and clean&jerk of 190kg as a 72kg lifter.

Coaching has him pretty tied up these days so his own personal training is only so-so. But still, his ability to be able to harness his power is pretty unbelievable. Here, Coach Wu is demonstrating to me how to use the quads to drive energy. Don’t blink, you’ll miss it.

Hanging out at Max’s Gym (@mxaita) this morning to get some work done on our squats. Max’s best back squat is 335kg/737lbs and holds an elite total in powerlifting. This exercise is called “the handle squat” used to build up the quads for a stronger leg drive.

#FuBarbell #MaxsGym #weightlifting #crossfit #crossfitgirls #crossfitmen #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness