Most squats and cleans are not missed due to lack of leg strength. They are missed due to lack of strength in the midline! Use this drill if you’re a chest dropper, and start making heavier lifts.
Getting ready and tight before a deadlift involves more than just taking a breath and bracing your back. The key is to get tight and organized in your back, chest, and midline!
Getting stable overhead is important! There are two major contributing factors to poor overhead stability; poor shoulder mobility/engagement, and poor mid-line strength. This drill fixes both problems!
Special Barbell WOD addition of The Lifting Fix. Don’t forget to breathe! When setting up for multiple heavy reps, be sure to take a deep breath and push it down into your abdomen. Then, at the top of each rep, top off your air and re-set before the next rep!
Special thank you to The Barbell WOD!
[0:00:00] Danny from The Lifting Fix here with a special barbell 1 edition. In the first week of this barbell WOD cycle, there is a 3RM squat. When you do that, there are a few things you can do that will really help you out and a big part of that is breathing and being set when you need to be set.
So you’re going to get the bar out of the rack. Go ahead and take that there. So before you squat, you want to make sure you have a full breath of air. A lot of people know that but that’s something people do they could improve upon.
So with that full breath of air, a lot of times they could breathe up and kind of fill their lungs, fill their chest. Well, that’s not ideal. Where you really need that air and need that pressure is through your midline, pushing out against a belt if you’re wearing a belt. If you’re not wearing a belt, just feeling your midline more. That’s the weak point rather than your upper chest.
So instead of filling your chest, you’re going to breathe in and – you get that whole breath of air into her stomach, in her midline. Now go ahead and breathe and as you hold it, do your squat and then it’s going to reset. If you need to top off your air supply, go ahead. Top it off. But again, top it off into your stomach (abdomen), not in your chest. So go ahead. Quick, full breath into her stomach, nice and tight, and then down and then one more time reset. Oh! And she goes into her next squat. All right?
So when you go to do your squats [0:01:17] reset between every set, make sure you have a full body of air. Remember a body of air, not a chest of air. Nice and tight. All right? Build up to something that is reasonable and then never tie a PR. Always shoot about five lbs heavier at least of what’s your old PR. Go for it. Thank you Aaron. Thank you Ariana. Thank you CrossFit Excel
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People often overlook being tight in front! They get so caught up in keeping their back tight, that they hyper extend their back. This is a big problem as it delays and blunts the use of their hips.
Thank you CrossFit Stimulus for being a great host!
Danny: Alright, Danny here at [0:04] CrossFit Stimulus which is in Hampton Virgina. And with me I have Austin to help me out. So Austin has problems staying tight in the front. Go ahead and grab the bar and [0:16]. So a lot of times when you get in position- You really hyper-extended – you are struggling to know what that (extension) feels like. So go into position 1 – first position and hyper extend [0:28]– and you really starting to feel over-extended. So ok put the bar down. So simple things just to know what it feels like – [0:34] Put your thumb on your xiphoid process – that’s just the pointy thing at the bottom of your ribs. Puts your thumb at the bottom of that and flex [0:43] feel his abs. Makes you feel lean, makes you feel like a man. Feel those abs. Now holding it there, go and bend your knees a little bit. Pretend like you have the bar in your hands- and then go down in position 1. And 2. And make sure it’s tight- then back up to 1. Alright, [1:00] back down to 2. And to the floor. And you notice he is not hyper extending – he is staying tight in front. So The entire time he is maintaining that. And now he moves that hand out of the way – go and grab the bar – he knows what it feels like to stay tight. [1:15] In positions 1, down to the knee, and then back up to 1 from the floor, yeah whatever. Okay Good. The only thing you could do a whole thing and tape and tape and connect them and kind of like feel them a little more. Just that little bit of touch and go into positons help people to understand staying tight all the way around. Thank you Austin, thank you buddy, thank you Hampton Virginia and talk to you soon. Woo!
Before pulling off the ground you need to have a tight upper back! If you struggle to feel that tightness, these drills will get you squared away.
Trouble catching a bar in the bottom position? If you get to the bottom, only to miss, it may be because you are too loose down there! Try to catch the lift at parallel. Even if it’s too heavy to power, TRY to catch it right at 90 degrees. If it’s heavy, it will simply push you down further, BUT, you’ll catch it tight!