There is a lot of discussion about how the hips should move on the finish. However, how the hips move immediately after the finish is just as crucial! After the big opening of the hips, they should retreat and the hip should close quickly. This puts you in the correct plane of movement for a squat!
One common error is landing with feet way to wide. In order to stop that, we used constraint based training. Put some barriers where the athlete needs the help. Then, they will make the adjustment when the barriers are gone!
We get a lot of questions about hip mobility and drills to help out the bottom of your squat. This is a great sequence of drills to open up your hips for weightlifting! A friend to help with the stretches is beneficial, but not mandatory.
A solid front rack position is critical! For both front squats and cleans, this set of drills will be the difference maker. A friend to help with the stretches is beneficial, but not mandatory
Often times people miss jerks due to a lack of overhead stability. This lack of stability might be in the shoulders, elbows, or even midline. One great fix for all of these potential causes is the jerk recovery!
A lot of jerks are missed out front! Often times the cause of this is leaning forward on the dip. The dip needs to be straight down and up to drive the bar back into the slot!
Overhead mobility can be a major roadblock in weightlifting since the goal of the sport is to get the heaviest load possible overhead! This is a GREAT drill to loosen up and prepare the overhead position during your warm up. You can use wide hands prior to snatch, and a more narrow grip to assist with the jerk.
We get a lot of questions about how to improve shoulder stability. Grab a band try this drill! This is a great way to practice a solid overhead position while moving through appropriate movement patters. It’s not just about having strong shoulders, it’s about being stable while recovering from lifts.
A common question revolves around taping your thumbs for weightlifting! The problem comes when people tape them, and then realize that it is hard to hook grip effectively! This is the simple answer to that issue.
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Congratulations to Noah Ohlsen for earning a place at the 2016 CrossFit Games! Here is a Lifting Fix we did with Noah last September.
When the going get’s tough, people default to where they feel comfortable. In order to be comfortable in the correct jerk catch position, you need to drill it under stress! Presses from the split jerk catch position is a great way to do this.
Special thank you to Noah Ohlsen for your help this week.