FuBarbell

Jonathan Wong (@iamjwjw) has been a student of Coach Wu (@wuchuanfu) for the last few years and has been traveling around teaching seminars with Coach Wu.

He’s in the states for the next few days which gave us a chance to sit down and go through a lot of Coach Wu’s theories and teaching progressions. It’s good stuff if you haven’t had a chance to take a look at it yet. You can find the syllabus on FuBarbell FaceBook page at www.FaceBook.com/FuBarbell.

I was flipping through the photos taken by @chalkmonkeycrossfit when I did my seminar last December in Pearland, TX @crossfitarmada. So amusing to see my “action shots” as I’m teaching. Some of my facial expressions are priceless.

Having troubles with your start position off the floor? Need to learn how to stay on your pull longer? Or, maybe you just want a little variety in your training? Try snatching/cleaning off a 2” deficit. Benefits of deficit work include:

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1. Because you will be in a slightly more upright position, the use of the legs to initiate the movement is more forced reinforcing a stronger start off the floor.

Got off Skype with Coach Wu (@wuchuanfu) this morning. He’s back in Singapore with his team now leaving behind some happy attendees from his seminars in London and Manchester.

FuBarbell athlete and coach Kristin Newman (@strength_geek) just competed this past weekend at the Northern Nevada Strongest Man competition and national qualifier. Having been involved in strongman for only a very short amount of time (this January), she not only qualified for nationals in the middle weight class, she also took second in the event overall! #moderndayphysicalculture

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1. Shoulder To Overhead 11reps/140lbs

2. Deadlift 275lbs 23reps/60s

3. Farmer’s Walk 150lbs/hand 80ft/10.2s

Analyzing the bar path is a quick and easy way for the coach or athlete to start painting a picture of how the athlete is moving. The bar path tells it’s own story based on the trajectory.

The bar path will usually express some “S” like shape (some coaches like to call it a straight pull, but there’s still some wave to it). Maintaining balance in the foot along with proper sequential initiation of the body starting with the legs then moving to the hips, back and shoulders will result in a bar path that’s tight while optimizing the levers of the body.

Just got off Skype with Coach Wu (@wuchuanfu). Sounds like his seminars in London and Manchester are a big success! Here is one of the first videos Coach Wu sent me demonstrating “the effective use of strength” which is a literal translation of how Coach Wu perceives power transfer.

Today we deliver the second part to Lester Ho’s (@lesterhokw) talk on momentum. At the top of the week, Lester unveiled how to properly deliver momentum during the pull. Today, we will discuss why moving with accuracy is so important and how decisions made early in the pull will have consequences later on down that line.

Grab your straps here:

www.FuBarbell.com/Gear

FuBarbell coach + athlete Kristin Newman (@strength_geek) is not only a national level Olympic-style weightlifter, she also carries an elite total in powerlifting and is about to qualify for nationals in strongman. A modern day physical culturist, Kristin is here today with a post about the application of straps.

"You don’t want hand pain from over-use or torn callouses to get in the way of your training. That’s where straps come in.

Most of the athletes I meet aren’t interested in becoming professional Olympic weightlifters. Usually, Olympic-style weightlifting is just a smaller component of a much larger whole. Understanding this component opens up the doors on how you could repurpose the lifts to match your needs and also find greater fulfillment in the things you do. After all, unless you plan on making weightlifting your career, I hope you are having some fun along the way.