Thursday, April 11

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Recovery Day

If you want to be the best – there are no rest days.  
Be pro-active with your recovery.  Spend 60 minutes stretching, ART, mobility, rolling, massage, or generally making yourself more awesome.

Fixing the First Pull: 3 Tips for a Better Snatch

Tabata Times for the entire article

Want to improve your snatch? It all starts with the first pull. Over
the past month or so, USA Weightlifting Olympic Lifter and CrossFitter Spencer Arnold has
covered a series of essential points — primarily connected to the first
pull — on how to improve your snatch and make it more efficient.

Spencer’s first piece of advice? When lifting the bar off the ground,
keep it covered. While all of his advice sounds simple enough, you know
they don’t call it “Olympic” weightlifting for nothing — every small
improvement in technique makes a difference.

1. “Don’t Leave the Bar Naked”

Don’t leave the bar naked…cover it.

The
longer the lever that is moving an object, the more weight it is able
to displace with less force. This is how catapults in the Middle Ages
were able to throw giant stones thousands of yards: Leverage.

Once a week I want to address a common problem most lifters and
Crossfitters have with their Olympic lifts. Today the target problem is
our inability to cover the bar with our shoulders when snatching or
cleaning. A lifter’s best friend is leverage. Just like a see-saw with a
heavy weight on one end: the longer the lever, the less power need to
be applied to move the weight. This goes back to simple machines in 9th
grade physical science. The longer the lever that is moving an object,
the more weight it is able to displace with less force. This is how
catapults in the Middle Ages were able to throw giant stones thousands
of yards: Leverage.

Many lifters take their leverage away when they snatch or clean by
transferring their knees under the bar too soon and getting their
shoulders behind the bar too fast. You can watch this happen on video by
watching a lifter’s knees… With the bar at the top of their knees,
their shoulders should be well in front of the bar and their shins
vertical.  Anyone watching the lift can see from this point if they are
using their leverage well. Watch their knees. If they push their knees
under the bar IMMEDIATELY after the bar passes their knees, then they
are taking away their leverage. The torso that is supposed to be acting
as their long “see-saw” arm is now not so long anymore and their
leverage is gone.

Spencer’s Video Analysis: Leverage

Poor Leverage

 

To give credit where I never thought I would, my high
school physics teacher was right. I can actually apply what he was
teaching me to real life. At least to the Olympic lifts, anyway. Cover
the bar. The longer and farther you can stay over the bar, the higher
your success rate will be and the higher your max numbers will be.

 

 

Many
lifters take their leverage away when they snatch or clean by
transferring their knees under the bar too soon and getting their
shoulders behind the bar too fast.

At this point of the pull, the athlete’s shins are at an angle, which
takes away from his leverage. As a result, Spencer points out that his
arms bend a little too soon as his hips bang into the bar, sending it
out too far in front. Because he is forced to chase it forward, he lands
in his toes; the ideal would be for the bar to travel up his body
instead of away from it.

Good Leverage

 

A lifter’s best friend is leverage.

In stark contrast to the previous video, this athlete is in a good
position because he covers the bar well. When the bar reaches the top of
his knees, his shins are completely vertical and his shoulder is well
in front of the bar, creating the necessary leverage for the lift —
keeping his back strong and his heels firmly on the ground. As the bar
travels up his body, he stays over the bar as long as possible and
delays getting his knees underneath the bar. By the time the bar is at
his hip, he is still in a great position with his heels planted and
ready to translate his power vertically.

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