Pull with Massive Power – The Lifting Fix

If you are not pushing through your whole foot, you are losing power and balance. It is even worse if you tend to move your feet during the pull. If you have one of those problems, here is a simple fix!

Take a couple of plates, and stand on the with the heels off of the back. Then, complete a few pulls where you are forced to drive through the balls of your feet. Next, step back off the plates, and perform a full clean while being sure to push through the full foot!

How To Fix Your Footwork – The Lifting Fix


Louie has a problem jumping backwards. This causes other issues, such as landing on his toes and missing a lot of lifts out front. In order to get him to finish up and tall, we used some constraint-based training. By putting a piece of plywood behind him, we can get him to finish up.

Be sure to put it far enough away that the lifter won’t land on it, but lose enough so they know it is there!

Special thank you to CrossFit Excel for your hospitality.

Transcription

It’s Danny of The Lifting Fix. I’ve got Louie here with me. Louie has a problem; he keeps landing soft. He is landing on toes, landing soft. And we realized it’s not just he is not getting his heels down but he is jumping backwards. And since he is getting a behind the bar, he’s jumping backwards. He has to land on toes cause most people are not flexible enough to get your heels down three feet behind you.

So to fix that we’re getting him to just finish tall.  So we’re going to bring in some constraints.  So at California Strength this is what we call constraint based training.  We’re gonna put barriers in the way so he’s not allow to do something. So to get him to finish up and stop stepping backwards.

Louie’s gonna lift his bar here in front of the wood. Of course you could use some weights or whatever. I’ll use a plywood. I wanna slide it here behind him. Use caution. Alright now, one thing you’ll notice is it is behind him, and he knows it’s there. But, the thing isn’t really that close. Even if someone jumps way back they’re probably not gonna jump back that far.  However, it’s close enough for him to know it’s there and he’s gonna remember that it’s there.

So go ahead and snatch Louie. Make sure you finish tall and let’s keep your heels down.  There it is. Alright. He didn’t jump more than a quarter of one inch. Best snatch of his entire life. Alright. And there is really no threat especially the lightweight. There is really no threat on landing on that wood. Ok. But he knows it’s there. Thank you Louie! Thank you Nick!

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How To Find Your Starting Position – The Lifting Fix

This is a great tip to find the correct starting position. When lifters get pulled forward right off the floor, or struggle to push through their whole foot, this drill can really help! Float the bar just off the ground, and FEEL for balance. Push through your heals, then your toes. Be sure to feel positioning and your balance!

Special thank you to CrossFit H-Town for your hospitality

Transcription

Danny: Is it on? Alright, Danny from The Lifting Fix at Crossfit H Town in Houston. We’re in town for the World Championships and I’m working with Isaac, and a little bit and with Charlie as well. A lot of people  with longer limbs, maybe have long arms, got kind of long legs. Some would say lengthy, perhaps even describe them as gangly … might be another way to do it. They tend to have the same problem and that is start too far over the bar because their legs are so long. It’s kind of hard to sink down, and feel the right position.

Go ahead and get set like you’re in a snatch. And you’ll notice as he get set, he is too far over the bar. His shoulders are well in advance the bar, like, almost 8 inch or so. Ok. So what we’re gonna have to do is work on feeling the position where his shoulder is directly over the bar where they should be.

So what he’s gonna do is just grab the bar off the ground like the quarter inch, a little lower than that. Good. Now while he is here, he is gonna kind of feel balance – so he is gonna lean forward, then back, you’ll notice as he leans back with loose arms. Does that look more balanced? He feels most balance and his shoulders have fixed directly over the bar. Go ahead and snatch from there.

There it is.  And then he lowers it back down and he is looking to float off the ground again. Good. Pause that quarter inch and just feel balance. Rock back and forth feel pushing through your full foot. Feel balance because the bar’s weight is now part of your body. You need to find you center mass together with the bar. And again, snatch from there. There it is.

A much better starting position allows you to push through the floor through his full foot. Thank you Ivan! Thank you Crossfit!

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How to Stop Looping the Bar – The Lifting Fix

Stephanie has a problem with not getting the bar back into her hips.  She drags it up her thighs, then throws her hips forward.  To fix this, she needs to practice binging the bar in using her lats, while just standing up!  This will help her to stop throwing her hips forward, and put the bar where she wants it.
TRANSCRIPTION
Danny: Alright, how’s it going I’m Danny I’m here with The Lifting Fix. [0:07] I have with me Stephanie and we’re at Crossfit 706 in Martinez Georgia. The problem is when she goes to snatch – the bar stays out front a little. She does a good job, she gets it behind her knee- but then she doesn’t keep the tension in her lats, and she loops the bar. So do a snatch, just a snatch. That’s good. And now do one from the knee.  There you go, that’s it. So it kind of drags the back and really getting into the hips.
So, we are just going to have her go to position one. [00:41] She’s just going to stand up and feel the tension in her lats and pull it in. There you go. And now you’re just going to pull and standing up and try to go a little higher. There we go. And notice how it’s not floating away – it’s just coming up – go ahead again. Bar is just coming up. Now [1:03] exact same thing, tension in the lats keeps it coming up.  Now do a snatch. There you go, very good and stand.  So what’s she’s doing- she’s learning to get in when she needs to – make the contact the correct way – all that tension in her lats, and bring the bar back into her as she just stands up. Thank you Stephanie, thank you very much CrossFit 706!
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