FuBarbell

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!

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

Hanging out at @kallpacrossfit back in April of this year. Profe. Edison Carriel, head coach of the weightlifting federation in Guayaquil, Ecuador, brought some of the junior boys down to play.

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

Got to hang out at CrossFit 1836 (@crossfit1836). Fun day today teaching, talking and applying weightlifting concepts. Watching light bulbs go off as people dial into their movement is what motivates me the most during these seminars. Thanks everyone for coming out from all the different areas, and I’ll see you again Texas!!

#FuBarbell #CrossFit1836 #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Want to know how you recruit your body? Perform the lift as slowly as you can and your technique will express itself.

Doing some slo-Mo lifting for a photo shoot couple weeks ago with CodyApp (@codyapp).

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

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